Play Within Limits

Everything in this notebook is written on one assumption: gambling is a paid pastime for adults, never a way to earn money. This page sets out what that means in practice, and what to do if play has stopped feeling like a pastime.

Adults only, and only where it is legal

Online gambling is for people aged 18 and over, and in some countries the minimum age is higher. It is also illegal in many places, and the rules can change from one region to the next. Before you play anywhere, check what the law allows where you live. If it is not allowed, the safest choice is not to play at all.

Set your limits before the first spin

Limits work best when they are decided in a calm moment, not halfway through a session.

• A money limit. Choose an amount you could lose without it affecting rent, food, bills or savings, and treat it as spent the moment you deposit it. Our note on loss limits explains how to pick one.
• A time limit. Decide when the session ends and set an alarm. Slots in particular can make an hour feel like ten minutes.
• A stake size. Pick it before you start and leave it there, win or lose.
• Platform tools. Licensed operators usually offer deposit limits, reality checks, time-outs and self-exclusion. Turn them on early.

Never gamble with borrowed money, never use gambling to escape a bad mood, and avoid playing after drinking.

Signs that play is causing harm

Trouble with gambling usually creeps in slowly. These are some of the early signals worth taking seriously:

• regularly going past the money or time you set yourself;
• trying to win back losses, which we describe in our piece on chasing losses;
• hiding gambling from family or friends, or feeling defensive about it;
• borrowing money, selling things or leaving bills unpaid so you can keep playing;
• feeling restless, anxious or irritable when you cannot play;
• losing interest in work, study or people you used to enjoy time with.

Recognising one or two of these is not a verdict. It is a reason to pause and look honestly at how things are going.

Where to find support

Many countries have free and confidential support services for people affected by gambling, often reachable by phone, chat or in person. Your doctor, a local health service or a community advice centre can usually point you to the right one. The gambling regulator in your country typically lists support services and self-exclusion schemes on its official website. Families and friends of people who gamble can also ask for help in their own right.

You do not need to wait until things feel serious. Talking to someone early is almost always easier.

Practical first steps

1. Stop playing for today and close the app or tab.
2. Set or lower your deposit limit, or use a time-out or self-exclusion tool.
3. Tell one person you trust what is going on.
4. Contact a local support service and ask what they offer.

Nothing we publish should ever be read as encouragement to play beyond your means. If you have a question about this page, write to us via Send Us a Note.