1) Tilt, defined (and why it’s expensive)

Tilt is any emotional state that degrades decision quality—anger after a bad beat, entitlement after a heater, fear in big pots, or fatigue after long sessions. Variance creates the trigger; tilt creates the leak. The goal isn’t to “feel nothing”—it’s to notice the state early and switch back to process.

Common tilt types

• Injustice tilt: “How is that river real?”
• Entitlement tilt: “I’m better— I deserve to win this one.”
• Revenge tilt: Hunting a specific player to “get it back.”
• Winner’s tilt: Playing too many hands after a heater.
• Fatigue tilt: Autopilot, late-night spew.

Make a Tilt Profile: list your top 3 triggers + physical signs (heart rate, heat, rushing, cursor hovering). Awareness is step one.

2) Pre-session routine (PPR): build composure on purpose

A 3–5 minute ritual prevents 80% of avoidable mistakes.

1. One sentence goal: “Make A-game decisions for 90 minutes; no C-game.”
2. Limits: Max tables = X; stop-loss = Y buy-ins; session length = Z minutes.
3. Two hands to review: Yesterday’s toughest spots (refresh ranges).
4. Breathing reset: 60 seconds box breathing (4-4-6).
5. Cue card: “Price > ego • Fold first, explain later • Log hands, not excuses.”

Start the session only after you’ve done these five.

3) In-session protocols (the anti-tilt toolkit)

A) The STOP micro-pause (20–40s)

• S — Stop: hands off mouse
• T — Take: a slow breath
• O — Observe: stacks, position, SPR, pot odds, opponent type
• P — Proceed or Pass: if any red flag, timebank once; if still hot, sit out one orbit

B) A/B/C-game map

• A-game: crisp ranges, patient folds, value-betting thinly
• B-game: small leaks (over-call river, skip thin value)
• C-game: chasing, clicking back, ignoring stack depth

If you catch B → C, take a 2-minute break—non-negotiable.

C) Event caps

• Max 2 pots > 150bb per hour (cash) unless table is perfect
• MTT: max 2 re-entries per event (pre-set); stop at cap

4) Post-bad-beat routine (90s reset)

1. Stand up; one slow exhale longer than inhale.
2. Write one line: “Lost KK<ATs, SPR 4, jam is standard.”
3. Reframe: “I lose the pot, not the session.”
4. Decision gate: no new big pots for 1 orbit unless the spot is trivial.

5) Drawdown playbook (what to do at −10%, −20%, −30%)

Write this before you need it.

• −10%: Reduce tables −1; unit size −20%; 30 minutes study added next 3 days.
• −20%: Drop one stake level or tighten table selection; remove high-variance formats; review top 50 losing hands.
• −30%: Full audit with a peer/coach; one week at micro-stakes to rebuild confidence; rebuild ranges and mental routines.

If you reach any band mid-session, apply the rule immediately.

6) Variance reality checks (sanity, not excuses)

• Cash: even solid winners (+3 to +6 bb/100) can experience 20–40 buy-in downswings.
• MTTs: long breakeven stretches are normal; keep ABI bands and bullet caps.
• PKO/turbos/hypers: higher variance; guardrails must be stricter.

You combat variance with volume + discipline, not with bigger bluffs.

7) If-Then rules that remove willpower

• If I feel heat or speed, then I timebank and run STOP.
• If I lose X buy-ins in a session, then I quit for the day.
• If I’m short on sleep or tilted from life, then I play one short table set—or don’t play.
• If a whale leaves, then I reassess table quality in 2 orbits.

Hard rules beat “I’ll be careful.”

8) Decision journal (the habit that compounds)

Log 3 hands per session:

• Spot, reads, plan, decision, emotion state (green/amber/red)
• Quick post-mortem: “Better line?”
• Tag for review day

Weekly, skim the tags → fix one leak (c-bet sizes, turn calling frequency, river over-bluffing). Small fixes compound.

9) Environment design (make discipline easier)

• Two-tab rule: tables + notes only (close distractions).
• Ergonomics: chair, screen height, lighting (fatigue = C-game).
• Nutrition & breaks: water nearby, scheduled 5-minute resets every 60–90 minutes.
• Music: instrumental only; lyrics pull focus.

10) Mindset upgrades you can steal

• Process over outcomes: judge the decision, not the result.
• Curiosity over ego: “What line prints more vs this pool?”
• Acceptance over control: you control inputs (ranges, focus, seat select), not rivers.

Print this above your monitor.

11) Minimal checklists (copy/paste)

Pre-session (PPR)

• Goal / limits set
• Two hands reviewed
• Breath reset done
• Table selection ok
• First note page open

In-session

• STOP before big pots
• A/B/C map watched
• Event caps respected

Post-session

• Log 3 hands + emotion color
• One improvement for tomorrow
• 5-minute cool-down (no doom-scroll)

12) FAQ (for readers)

Q: How do I know it’s tilt vs bad run?
Tilt shows as process breaks (playing hands you never play, rushing, can’t fold). If process is intact and you’re still losing, it’s likely variance—stay the course.

Q: Should I use a stop-win?
Be careful—stop-wins can cut off your best tables. Better: use quality gates (table must remain +EV) rather than arbitrary profits.

Q: Can I play when angry but focused?
If your bodily cues (heat, rush, shallow breathing) are on, you’re not fully focused. Do a reset or postpone.

Responsible Play

Poker is for adults (18+ / 21+ by region). Play within your means and obey local laws. If poker stops being fun or you feel out of control, take a break and seek support.