In my experience, keeping myself busy with work and always spending free time with my family after work and also on weekends is the most effective way. Because it makes me have no time to gamble and focus more on work and family because it will motivate me to do both well and make me excited to get money, and besides that I will think long and do research before doing it if I use money in the wrong way including gambling.
Actually, in any way if we have a serious intention it will definitely work, do it consistently and keep yourself busy with positive things it can also help reduce or overcome excessive gambling activities. Because people who often gamble or are addicted because they have a lot of time to gamble which makes them unable to control themselves.
It is unlikely that self-control is in any way dependent on a person's free time. In my opinion, self-control depends more on the gambler's understanding of the real situation at a certain point in time and discipline, the development of which takes a lot of time and effort.
I don't have a problem with gambling, so I don't see the point in forbidding myself this entertainment. If I realize that I have some problems, I will try to stop gambling completely. I already have experience in this, because I completely gave up entertainment that I liked, but brought problems because at some point in time I could not control them.