Lesson 10 of 12 · 4 min
Plan your pause in advance
A pause is written before tilt. The picture shows a pause. On tilt, you will talk yourself into "one more". The plan covers: how long the pause lasts, what you switch off (in-play / all betting / the app), which limits are hard limits, who knows about it, what you will do with your evenings instead, and what is forbidden (a new brand, a no-deposit bonus). The in-play course taught you a stop list for a match. This is a stop list for a person.
"Plan your pause in advance" in plain words
A pause does not mean "I was unlucky, I'm bad". A pause is a tool for the season, like skipping a match. It comes after a losing run in your bankroll, after three yeses on the checklist, after a time-break, or after a thought about chasing your life. The plan is written in your diary, with a date. Without a date, it is just a wish.
How it works
Template: "If X happens, I stop for N days: deposit limit 0 / cooling-off / self-exclusion. I do not open accounts with new bookmakers. I watch football without the app. I tell Y." X is a specific trigger (three yeses, hitting the weekly stop, a lie). N is 7, 30 or 90, not "until I feel like it". You will feel like it tomorrow. That is why N is a number.
- Trigger X.
- Period N as a number.
- Hard limits at the bookmaker.
- A ban on new bookmakers.
Example with numbers
Trigger: hitting the weekly bankroll stop or 3 yeses. N = 14. Action: a deposit limit of 0 with cooling-off, logging out of the app, watching football on TV without the line. Forbidden: bonuses and "just looking at the odds". The start date goes in the diary. On day 3, fear of missing out on the league kicks in, but the plan is older than the FOMO. Without a plan, day 3 means a new registration.
| Element | With a plan | Without a plan |
|---|---|---|
| Period | 14 days | until the itch comes back |
| Hard limit | limit of 0 | willpower |
| New brand | forbidden | no-deposit bonus "doesn't count" |
Common mistakes
- A pause with no date.
- Looking at the line "for school" during a pause.
- Treating a no-deposit bonus as an exception.
- Shortening the period when the itch strikes.
What to write in your diary
Write out your pause plan today, even if you feel calm right now.
self-exclusion, stop-loss. Next: family and money.
18+ only. This is a lesson, not a tip or a call to bet. Bonulist is an editorial guide to licensed bookmakers; we do not take bets.