Quit guide · Sports betting

How to stop sports betting

Betting apps are built to be one tap away during every game. Quitting works best when you put walls between you and that tap.

The short version: delete the apps, self-exclude, block gambling sites, plan your game days, and tell one person. Free help 24/7: call or text 1-800-MY-RESET.

Put up walls

1. Delete the apps and turn off promos

   Delete every sportsbook and casino app. Unsubscribe from their emails and texts, and turn off notifications. Promo offers are a common trigger.

2. Self-exclude in your state

   Most states with legal betting let you ban yourself from licensed sportsbooks. Lengths vary by state (often 1 year, 5 years or lifetime), and the list only covers that state's licensed operators. Search "[your state] gaming self-exclusion" and use the official state site. Prediction markets like Kalshi count as betting too: self-exclude at selfexclude.io.

3. Use the sportsbook's own limits

   Before you close an account, you can usually set a deposit limit, take a cool-off break or close it for good in its responsible gaming settings.

4. Block gambling on your devices and money

   Blocking apps can stop gambling sites on your phone and computer. Ask your bank or card issuer whether it can block gambling payments, since few US banks offer a one-tap block yet. Remove cards saved in betting apps, and consider letting someone you trust hold your cards for a while.

5. Plan your game days

   Game days, paydays and late nights are the riskiest times. Decide ahead what you will do in those hours, and who you will text if the urge gets strong.

What to expect

Everyone is different, but this is what many people notice. It is general information, not medical advice.

• Days 1 to 3Urges spike around games, paydays and app notifications.
• Week 1Game days can feel restless or boring without a bet riding on them.
• Weeks 2 to 4Thoughts about winning back losses often show up. Self-exclusion keeps a wall in front of them.
• Months 2 to 3For many people, urges come less often and the money starts to add up. Big games, windfalls and stress can still bring them back.

Signs of a gambling problem

• Betting more, or longer, than you planned
• Chasing losses to win money back
• Hiding bets or losses from people close to you
• Borrowing money or missing bills because of betting
• Feeling restless or irritable when you try to stop

Free help, 24/7

• 1-800-MY-RESET (1-800-697-3738): the National Problem Gambling Helpline. Call, text or chat online. It is free and confidential, 24/7.
• National Council on Problem Gambling: find treatment and support.
• Gamblers Anonymous: free peer meetings in person, online and by phone. Hotline 855-222-5542.

If betting debt or stress has you thinking about hurting yourself, call or text 988 right away.

Sources: National Council on Problem Gambling, state gaming commissions, NICE gambling guideline (2025). Updated October 2026.