It's easy to lose track of time when you're gambling online. One spin leads to another, and before you know it, hours have passed and you've spent far more than you planned. Reality checks and session reminders are designed to interrupt that flow and bring you back to the present. These tools give you regular prompts showing how long you've been playing and how much you've spent, helping you make conscious decisions instead of drifting through a session on autopilot. This guide explains how reality checks work, why they're useful, and how to set them up.
What Are Reality Checks?
Reality checks (also called session reminders or player reminders) are automatic pop-up notifications that appear while you're playing at an online casino. They show you key information about your current session, such as: - How long you've been playing - How much you've deposited - How much you've won or lost - Your current account balance The purpose is to create a moment of awareness. The pop-up forces you to pause, review your activity, and decide whether to continue playing or take a break. All UK-licensed casinos are required to offer reality checks. You can usually set them to appear at intervals of your choice—every 10 minutes, 30 minutes, 60 minutes, or longer.
How Reality Checks Work
Here's what happens during a typical reality check: 1.
You set an interval: Choose how often you want to receive reminders (e.g., every 30 minutes). 2.
A pop-up appears: After the set time, a notification interrupts your gameplay. 3.
You review your session: The pop-up shows how long you've been playing, how much you've spent, and your current balance. 4.
You decide what to do next: You can continue playing, take a break, or log out. 5.
The cycle repeats: If you choose to continue, the next reality check will appear after another interval. The key is that the pop-up requires an action—you can't simply ignore it and keep playing. This forces a moment of conscious decision-making.
Example Scenario
You set a 30-minute reality check before starting a session. After 30 minutes of playing slots, a pop-up appears:
Session Summary:- Time played: 30 minutes - Deposited: $50 - Current balance: $35 - Net position: -$15 You review the information and realize you've been playing longer than you intended. You decide to take a 10-minute break before continuing. The next reality check will appear 30 minutes later.
Why Reality Checks Are Important
Gambling—especially fast-paced games like slots—can create a state of "flow" where you lose awareness of time and money. Reality checks disrupt that flow and bring you back to the present.
Benefits of Reality Checks
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Prevents time blindness: You know exactly how long you've been playing. -
Increases spending awareness: You see how much you've deposited and lost in real time. -
Creates decision points: Instead of playing on autopilot, you make conscious choices to continue or stop. -
Reduces impulsive behavior: The pause gives you a moment to assess whether you're still enjoying the session or chasing losses. -
Encourages breaks: Seeing how long you've played may prompt you to step away and reset. Reality checks don't stop you from gambling, but they do make it harder to lose track of what you're doing.
How to Set Up Reality Checks
The setup process varies slightly by casino, but it's generally simple: 1. Log into your casino account 2. Go to "Account Settings" or "Responsible Gambling" 3. Find the "Reality Check" or "Session Reminder" option 4. Choose your preferred interval (e.g., 10, 30, or 60 minutes) 5. Save your settings 6. The reality checks will activate during your next session Some casinos set a default interval (often 60 minutes), but you can adjust it to match your preferences.
Choosing the Right Interval
The best interval depends on your gambling habits:
Short Intervals (10–15 minutes)
- Good for high-risk sessions or if you tend to lose track of time quickly - More frequent interruptions may feel annoying but offer stronger protection
Medium Intervals (30–45 minutes)
- Balanced option for most players - Frequent enough to maintain awareness without being intrusive
Long Intervals (60+ minutes)
- Best for casual players who gamble infrequently and don't need constant reminders - Less effective if you tend to lose control quickly Start with a shorter interval and adjust based on what works for you. If you find yourself hitting deposit limits or playing longer than planned, shorten the interval.
What to Do When a Reality Check Appears
When a reality check pops up, take a moment to honestly assess your session: -
Check your time: Are you playing longer than you intended? -
Review your spending: Have you deposited or lost more than you planned? -
Assess your mood: Are you still enjoying the session, or are you frustrated and chasing losses? -
Consider your plans: Do you have other things you should be doing? If any of these answers are concerning, take a break or log out. If you're still in control and enjoying yourself, continue—but stay aware.
Reality Checks vs. Session Limits
Reality checks and session limits are different tools:
Reality Checks
- Provide information and awareness - Don't force you to stop playing - Rely on your decision-making
Session Limits
- Set a hard cap on time or losses - Force you to stop when the limit is reached - Remove decision-making from the equation Reality checks are softer and more flexible, while session limits are stricter. Ideally, you should use both—reality checks to maintain awareness and limits to enforce boundaries.
Do Reality Checks Actually Work?
Research shows that reality checks can reduce problem gambling behaviors, but their effectiveness depends on how you use them: -
They work best when set to short intervals: Longer intervals (e.g., 2+ hours) are less effective because too much time passes between reminders. -
They're more effective for moderate gamblers: Players with serious gambling problems may dismiss or ignore them. -
They require honest self-assessment: If you ignore the information or rationalize continuing, they won't help. Reality checks are a useful tool, but they're not a cure-all. Combine them with deposit limits, loss limits, and other responsible gambling tools for better protection.
Common Mistakes to Avoid
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Setting intervals too long: A 2-hour reality check won't help if you lose control in the first 30 minutes. -
Ignoring the information: If you immediately click "continue" without reviewing the pop-up, you're not getting any benefit. -
Not adjusting settings: If you consistently play longer or spend more than planned, shorten the interval. -
Relying on reality checks alone: Use them alongside deposit limits, loss limits, and time-outs for comprehensive protection.
What If Reality Checks Aren't Enough?
If you find that reality checks aren't helping you stay in control, it may be time to use stronger tools: -
Set deposit or loss limits: These enforce hard boundaries that reality checks can't provide. -
Use time-outs: Take a break from the casino for 24 hours, a week, or longer. -
Consider self-exclusion: If gambling is becoming a serious problem, GAMSTOP or self-exclusion may be necessary. -
Seek support: Reach out to organizations like GamCare or BeGambleAware for professional help. Reality checks are a first line of defense, but they're not enough if gambling is starting to feel out of control.