Identify triggers and high-risk situations
Remove access to porn sources and block explicit sites
Delete saved content, accounts, and bookmarks
Set clear daily routines and structure your time
Avoid being alone with unstructured screen time
Replace the habit with healthier activities
Exercise regularly
Improve sleep, diet, and hydration
Practice urge surfing and delay the urge
Use accountability with a trusted person
Join a support group or recovery community
Seek therapy, especially CBT or addiction counseling
Address stress, anxiety, loneliness, or depression
Limit alcohol and substance use
Keep devices out of the bedroom
Use internet filters and app restrictions
Track progress and relapse patterns
Set realistic goals and focus on consistency
Forgive setbacks and restart immediately
Build meaningful relationships and social support
Engage in hobbies, work, study, or service
Practice mindfulness, prayer, or meditation
Learn healthy sexuality and intimacy
Get professional help if it is severe or persistent