Set a quit goal (temporary or permanent) and write it down
Remove triggers from your environment (apps, websites, accounts, saved content)
Block porn sites and related keywords using website blockers and DNS filters
Uninstall or disable apps that lead to porn use
Turn on safe search and restrict adult content on all devices
Use password controls: give login access to a trusted person or use a blocker with a locked password
Install accountability tools (screen-time limits, usage reports, accountability apps)
Make a “replacement list” of activities for urges (walk, gym, shower, reading, hobby, cleaning, cooking)
Plan your next 10 minutes when an urge hits
Avoid being alone with time and devices (especially late night); change routines
Create friction: keep devices out of the bedroom and use a shared space for phone use
Replace porn-triggering habits (boredom scrolling, late-night browsing, social media spirals)
Reduce general screen time and switch to non-triggering content
Use urge surfing: wait out the wave without engaging (set a timer for 10–20 minutes)
Practice quick coping skills (deep breathing, cold water splash, short workout, brief walk)
Identify your top triggers and write a “trigger-to-action” plan
Build a daily structure (sleep schedule, exercise, meals, work/study blocks)
Increase protective factors (regular exercise, social contact, meaningful projects)
Set boundaries with friends or partners if needed (check-ins, shared plans)
Use accountability (partner, friend, group, therapist, support community)
Consider professional support if compulsive use is persistent (therapist, counselor, sex addiction specialist)
Track progress with a simple log (days without porn, triggers, what helped)
If you slip, stop immediately, remove access again, and restart the next day
Create a “relapse response” plan (delete access, block again, message accountability, do replacement activity)
Keep a list of reasons for quitting and review it during urges
Limit alcohol and substances that lower self-control
Keep your phone in a charged location outside the bedroom overnight
Replace sexual release habits with healthier alternatives (exercise, masturbation without porn only if it aligns with your goal)
Engage in stress management (journaling, mindfulness, therapy, breathing exercises)
Set a weekly review to adjust blockers, routines, and accountability based on what’s working