The day after. 10 steps.
Sweden's Spelpaus and Denmark's ROFUS block you from every licensed operator for a fixed time. The pause cannot be cancelled early, and when it ends your accounts work again. What decides the day after is what you did during the pause. Here is the plan: one step a day. We show you no casinos while you are paused.
- The pause runs to the end of
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- The day after: accounts work again
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When the period ends, your accounts with Swedish-licensed operators are reactivated automatically unless you register a new exclusion.
One step a day
Ten steps from the B4GAMBLE Programme, in the order you take them. Each takes 5–15 minutes and ends with something you keep.
- Day 1Step 1Say what is happening
Write down the real amount and the real time. For you only. That is your Starting Point.
- Day 2Step 2Set a 7-day goal
Decide the amount before you open the app. A number, not a feeling.
- Day 3Step 3Knowledge before the decision
Learn to read terms, odds and RTP while nothing is at stake.
- Day 4Step 4Understand the urge
What happens just before you open the app? Write the chain down: situation, thought, action.
- Day 5Step 5Build one boundary
One boundary you can keep this week: a time, an amount or a place.
- Day 6Step 6Check before deciding
Three checks before a deposit: the bills, the amount, the clock.
- Day 7Step 7Add friction
Take the app off the home screen and delete saved cards. Make the fast route slow.
- Day 8Step 8Prepare support
Choose one person who knows the real number. One is enough.
- Day 9Step 9Rehearse the decision
Say out loud what you will do the evening after the pause. Practise the answer before it counts.
- Day 10Step 10Make the plan reviewable
Write the plan on one page: the amount, the time, the person. Decide when you read it again.
The day after
Your accounts work again. Your rules are ready: the amount is set before the app, the time is set before the app, one person knows. You don't have to quit. You have to be in control.
Start step 1 nowQuestions people ask
- Can I end the pause early?
- No. Neither Spelpaus nor a temporary ROFUS exclusion can be cancelled before the period ends.
- What happens when the pause ends?
- Your accounts with licensed operators work again, unless you register a new exclusion. That is why the plan for the day after matters more than the pause itself.
- Do you show casinos during the pause?
- No. Once you enter your pause here, this site shows you no casinos or offers until the day after it ends. Licensed operators may not market to you during the pause either.
- Do I need an account?
- Not to read the plan. To take the steps and keep your answers you create a free Programme account. Your answers are never used for offers, rankings or ads.
- Does the pause cover unlicensed casinos?
- No. Spelpaus covers Swedish-licensed operators and ROFUS covers Danish-licensed ones. Sites advertising casinos "without" the register hold no local licence and give you no local consumer protection.
- Where do I turn if it is urgent?
- Sweden: Stödlinjen, 020-81 91 00. Denmark: StopSpillet, 70 22 28 25. Both are free and anonymous.