THE RECOVERY DIARY

STOP CHASING. START REBUILDING.

Gambling can take control of your money, your time and your decisions. You don't have to figure everything out at once. Start by taking back control of one decision at a time.

START YOUR RESET

No judgment. No complicated steps. Just practical tools to help you move forward.

READY TO TAKE BACK CONTROL?

You don't need to wait for the perfect moment. If gambling is costing you more than money, it's time to make a change.

01

STOP THE DAMAGE

Before you focus on recovering money, focus on stopping further losses. Don't chase losses. Don't try to win back what you've lost. Your next decision matters more than your last one.

TAKE THE FIRST STEP
02

GET CLEAR ON THE NUMBERS

You can't change what you don't know. Get a clear picture of what gambling has cost you and what you need to deal with next.

SEE YOUR NUMBERS
03

BUILD A PLAN

Recovery isn't about fixing everything overnight. It's about creating a system that makes the next good decision easier.

BUILD YOUR RESET

STOP CHASING LOSSES.

YOU CANNOT WIN BACK THE PAST.

Trying to recover gambling losses by gambling more usually creates a bigger problem. The goal isn't to win your money back. The goal is to stop losing more.

WHAT ARE YOU DEALING WITH?

I WANT TO STOP GAMBLING

Start creating distance between you and gambling.

START MY RESET

I KEEP RELAPSING

A setback doesn't mean you have to start from zero. Look at what happened and identify what needs to change.

RESET & TRY AGAIN

I HAVE GAMBLING DEBT

Get your debts out of your head and onto paper. Once you know what you're dealing with, you can start making a plan.

GET CLEAR ON MY DEBT

I'M NOT SURE IF MY GAMBLING IS A PROBLEM

You don't need a label before you can take action. If gambling is affecting your money, relationships, work, sleep or peace of mind, it's worth taking a closer look.

CHECK MY HABITS

MAKE GAMBLING HARDER. MAKE RECOVERY EASIER.

Practical changes can create space between an urge and a decision.

  • Block gambling websites and apps
  • Remove gambling apps from your phone
  • Close gambling accounts where possible
  • Limit access to available spending money
  • Avoid situations that trigger gambling
  • Tell someone you trust
  • Keep a record of urges and spending

One barrier can create enough time to make a different decision.

For users in the Netherlands

IN NEDERLAND: CRUKS / GOKSTOP

Kun je het gokken niet meer onder controle houden? Met CRUKS (Centraal Register Uitsluiting Kansspelen) kun je een gokstop nemen. Een gokstop geldt voor legale online kansspelaanbieders en voor casino's en speelautomatenhallen met een Nederlandse vergunning. Een gokstop duurt minimaal 6 maanden; je kunt kiezen voor een langere periode.

NEEM EEN GOKSTOP VIA CRUKS

The Recovery Diary is not affiliated with CRUKS or the Kansspelautoriteit. We provide practical information and tools. Never enter your BSN or DigiD details on this site. Use the official CRUKS process.

YOUR NEXT 24 HOURS

Don't think about the next year. Focus on today.

  1. 01Don't gamble
  2. 02Don't chase a loss
  3. 03Check your available money
  4. 04Remove one gambling trigger
  5. 05Write down what you owe
  6. 06Take one action that moves you forward

Tomorrow, do it again.

ONE DECISION. ONE STEP. ONE DAY AT A TIME.

You don't need to have everything figured out. You just need to make the next decision count.

START YOUR RESET

NEED MORE SUPPORT?

The Recovery Diary provides practical tools and information. It is not a replacement for professional treatment or emergency support. If gambling is seriously affecting your life or you feel unable to stay safe, seek professional help in your country.

GET HELP