Stay Bet-Free This March Madness
Three weeks of non-stop basketball. Endless bracket talk. Here's your game plan for surviving the tournament without gambling.
"It's just a $20 bracket with friends" is how many relapses start. Here's the truth:
- Bracket pools are gambling, even if they feel "social"
- Small stakes often lead to "just one more" bet on games
- Watching your bracket creates the same dopamine cycle
- Losing early often triggers chasing behavior on other bets
The safest bracket is no bracket.
Progress: 0 of 10 completed
Thursday through Sunday of the first round is peak danger. Up to 48 games in 4 days.
Survival Strategies
- Don't try to watch every game - pick 1-2 per time slot
- Avoid "upset alerts" - they're designed to trigger betting
- Take breaks between games - go outside, exercise, cook
- Check in on your streak tracker after each day
Office bracket pools peak this week. Here's how to navigate:
"You joining the office pool?"
→ "Not this year, but I'll still watch some games!"
"It's only $10, come on!"
→ "I'm good, thanks though. Who do you have winning?"
"How's your bracket doing?"
→ "Didn't fill one out this year. Having fun watching though!"
Three weeks is a long time. If urges become overwhelming, reach out immediately.
National Problem Gambling Helpline
1-800-522-4700
Available 24/7, call or text
Crisis Text Line
Text HOME to 741741
Free, 24/7 support
Track Every Day
March Madness lasts 3 weeks. Check in daily to build your streak and stay accountable through every game.
Start Your Streak