Gambling-Free Days Tracker: Simple Steps and Free Help
Tracking bet-free days can help you see progress and spot high-risk moments (payday, big games, late nights).
Add barriers
- Delete betting apps and use blocking software.
- Ask about self-exclusion with operators or your state.
- Let someone you trust help with card access for a while.
Track urges and money
Note what set off an urge and what you did instead. Watching money stay in your account can be motivating.
Talk to someone
The National Problem Gambling Helpline is free and confidential 24/7: call or text 1-800-MY-RESET (1-800-697-3738). 1-800-GAMBLER also operates.
Please note: Kind Streak trackers are self-help tools for noticing patterns and celebrating progress. They are not medical advice, diagnosis or treatment, and we make no claims about results. If you use alcohol or other substances heavily every day, talk to a doctor before stopping — withdrawal can be dangerous. Free, confidential help.
Get help — free & confidential, 24/7
- SAMHSA National Helpline: 1-800-662-4357 — treatment referral & information for substance use and mental health (English & Spanish). samhsa.gov
- 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org
- Problem gambling: National Problem Gambling Helpline, call or text 1-800-MY-RESET (1-800-697-3738) or 1-800-522-4700; 1-800-GAMBLER also operates. ncpgambling.org
- Quitting smoking or vaping: 1-800-QUIT-NOW (free state quitline) and free tools at smokefree.gov
- Emergency: call 911.
Resources checked Nov 2026.