Spelfrihet.com is an anonymous 30-day programme where everything happens digitally. Each day you get a short quest right in the programme – no calls, no coach, no personal contact. You work on your own with small steps that help you break the pattern. It works. If you have questions or need support, you can voluntarily contact us by email.
One quest a day
Every day you get a short thought and one small quest. It rarely takes more than a few minutes.
Encouragement every day
When you check off the day you get feedback that lifts you up – never anything that pushes you down.
No shame, no guilt
A heavy day is not a failure. You simply continue when you have the energy again.
No exercise or diet demands
This is about breaking patterns – walks, conversations and small new habits.
There is no right or wrong date. Pick the one that feels safest for you.
Many people have taken back control of their gambling, often after several attempts. Reading this is already a step. We walk with you, one day at a time, at your pace.
The programme rests on what research in behaviour change, psychology and addiction care shows helps: understanding your patterns, strengthening your own motivation and making gambling harder to reach. Here it is, in short.
Cognitive behavioural therapy is the most studied method for gambling problems. The core is simple: you learn to recognise what triggers the urge, which thoughts follow, and what to do instead. Many quests are exactly those exercises.
CBT is the first-line recommendation in Swedish national guidelines for gambling disorder
Change lasts longer when it comes from within rather than from someone else's demands. So we ask questions instead of scolding, and you choose your own start date and pace.
Motivational interviewing, Miller & Rollnick
Urges come in waves that rise and fall, usually within 20–30 minutes. Research on impulse control shows that if you can delay and do something else during the peak, it passes. You get concrete ways to win those minutes.
Urge surfing and exposure within CBT/mindfulness-based research
Habits are driven more by situation than by willpower. Removing apps, activating self-exclusion, blocking sites and changing your routine at the hours you used to gamble is among the most effective things you can do – and needs the least willpower.
Research on habit formation and implementation intentions, Wood, Gollwitzer et al.
Recovery studies show that setbacks are common and don't mean everything is lost. What matters is how quickly you return. That's why there is no punishing reset here – you continue from where you are.
Relapse prevention, Marlatt & Gordon
Casinostop is a support programme, not medical care or treatment. If you need more help, reach out to a helpline or your doctor.
This is what the way back can feel like. The stories are examples, written to show how the programme is used – but many recognise the feelings in them.
The first week I was sure I would fail again. But one quest a day actually felt doable. Day 12 was the first day in two years I didn't open the app I used to gamble in.
The best part was that nobody scolded me. On a heavy day it just said I could continue when I had the energy. That is why I came back instead of giving up.
I relapsed on day 9 and felt so ashamed. But the next day's quest was about just that: what happened before, not how bad I was. Now I know which evening of the week is my hardest.
I bought it for my partner, but we went through the days together. It gave us a way to talk about money without fighting.
Illustrative examples, not real testimonials.
Unlock 30 days of small steps, encouragement and tools to help you break the pattern.
Need to talk to someone? In the UK call GamCare on 0808 8020 133. In the US call 1-800-GAMBLER (1-800-426-2537).