Play responsibly, keep it fun.

1) Set a reality-check timer

Pick a fixed check-in interval before you start (e.g., 15, 30, or 60 minutes). When it goes off, pause and answer:

• How long have I been playing?
• Am I still having fun, or trying to “get back” what I spent?
• Would I choose to stop if a friend asked me to?

2) Session reminders (simple rules)

Create “if/then” rules so you don’t have to decide in the moment. Write them down before you play.

• Time cap: If I reach 30 minutes, then I stop and take a 10-minute break.
• Spend cap: If I spend my set amount, then I log off for the day.
• Mood check: If I feel stressed/angry, then I stop and do something else.

If you’re choosing reminders, make them non-snooze and repeatable.

3) Take-a-break plan

A break works best when it’s specific. Choose a length and a replacement activity.