Library · · 7 min · Tips
Checklist: the first 48 hours without gambling
A flexible hour-by-hour style plan for strong urges, with New Zealand helpline numbers and reminders to confirm hours on official sites.
Editorial article — not sponsored, not a substitute for individual professional advice. We do not sell treatment or receive commission from organisations mentioned.
Not a treatment plan. Adapt to your situation. Psychiatric emergency: 111 or your nearest emergency department. Distress: Lifeline 0800 543 354.
Before day one
- Write: “When I feel the urge I will call ___.”
- Remove gambling apps; sign out of websites.
- Save 0800 654 655 (Gambling Helpline) and skim pgf.nz for how the service works.
Day one — morning
Eat regularly; too much caffeine can increase jitters; mute sports-betting notifications.
Day one — afternoon
Block two hours for a task outside the home if you can. If you work remotely, use focused work blocks without gambling feeds.
Day one — evening
Fixed bedtime; consider charging your phone outside the bedroom.
Day two
Repeat structure; reach out to one neutral contact — you do not have to disclose everything at once.
If you slip
A lapse is not the end of progress. Note what happened right before it and discuss it with a counsellor or the Helpline. Gambling Therapy often runs chat when you need written contact.
Corrections: hello@gamblinghelpnz.com