Identify your triggers
Remove access to porn sites, apps, and saved content
Use website blockers and content filters
Keep devices out of private spaces
Set specific no-screen times
Replace the habit with healthy activities
Exercise regularly
Stay busy with work, hobbies, and social plans
Avoid being alone when urges are strongest
Sleep enough and keep a routine
Limit alcohol and drugs
Practice urge surfing and delay the urge
Use breathing or grounding techniques when cravings hit
Track your progress daily
Set small, realistic goals
Tell a trusted friend or family member
Join a support group
Seek a therapist or counselor
Treat shame with self-compassion
Focus on long-term values and goals
If you relapse, restart immediately without giving up