Stop wasting your time in casinos, the earlier you move out the better, don't feel comfortable, don't drink, its part of the plan, I have walked into a casino where they serve free drinks, damn, too many people just love free things, not knowing that its a way of making them sit their asses down on the chair for countless hours and go home with nothing.
I don't like using the casino, its too comfy and that's dangerous, so I prefer online gambling, I don't have to focus on how many hours I am about to spend but the money I am willing to lose at the moment, this is easier for me than anything else.
If you are still a fan of offline casino then you have to go with the timing or the exact amount you are ready to lose, don't walk into a casino thinking that you will risk only $20 dollars and you go in with $200, the chances of spending $190 on gambling is possible, give no room to things like this, be disciplined.
Lets face it: gambling is always a risk, whether you do it online or off. You're right - casinos with free drinks and cozy chairs are just tricks to get people to spend more money and time. And, gambling online is not much better. Even if you cant see the time, the chance of losing money stays the same.
Think about this story: Someone I know thought that gambling online was safer and better regulated. Still, he ended up in water that was deeper. Why? "Just one more bet" is a strong temptation, whether you're gambling online or off.
Setting a time or money cap is a very important discipline that you preach. Self-control is more important than the tool. The chance is the same whether you click a mouse or pull a lever. The house always has the upper hand, even if the computer makes you feel like you have power. Stay focused and follow the rules.