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Morning light indoors, calm scene suggesting the first hours of a new routine

Index · 2026-04-07 · 7 min · Tips

Checklist: the first 48 hours without gambling

A flexible hour-by-hour style plan for the most intense urges—plus Canadian crisis and helpline reminders.

Editorial guide—not sponsored, not a substitute for professional advice. We do not sell treatment and do not earn commission from organisations mentioned.

Not a medical plan. Adapt to your situation. Severe mental health crisis: 911 or your local emergency department. Suicide crisis: 988.

Before you start

On paper: “If I get an urge, I will call / message ___.”
Remove gambling apps and log out of websites.
Keep 1-866-531-2600 (ConnexOntario, Ontario) and 988 visible if they apply to you.

Day 1 — morning

Regular breakfast; avoid excess caffeine if it spikes anxiety; mute sports-betting notifications.

Day 1 — afternoon

Block two hours with an outside task (walk, gym, errands). If you work from home, use focused work blocks without gambling-related social feeds.

Day 1 — evening

Fixed bedtime; phone out of the bedroom if it is a trigger.

Day 2

Repeat structure; add one neutral call to a friend—you do not have to discuss gambling immediately.

If you lapse

A lapse does not erase progress. Note what happened before it and discuss with a qualified service. Gambling Therapy offers online resources and forums.

Corrections: hello@clearpathrecoveryguide.ca

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