The short answer
Sports betting is built to feel like part of being a fan. That's why it's so hard to walk away from. You can love sports again without betting. It starts by removing the apps, cutting off the odds and promotions, and planning ahead for game time.
Right now
- 1Delete every sportsbook app and log out on your browser.
- 2Mute betting accounts, tipsters and odds channels on social media.
- 3If a game is on, change the channel or watch with someone who knows.
Next 24 hours
- 1Self-exclude from every sportsbook you have used.
- 2Turn off sports-app notifications that show odds.
- 3Plan something else for game time.
This week
- 1Figure out which games you can watch safely, and which ones you can't yet.
- 2Find a sports-free activity for big game days.
- 3Tell your friends you are taking a break from betting.
When to get immediate help
If you're thinking about harming yourself, feel unable to stay safe, are considering stealing to fund gambling, or feel completely overwhelmed, get help now. In the U.S. and Canada, call or text 988. If there's immediate danger, call 911.
One question to ask yourself
What is the biggest risk tonight: access to money, access to betting apps, being alone, watching sports, or fear of telling someone? Your answer can be your first step.