Set a clear goal (reduce use or stop completely) and define what counts as “pornography”
Remove access to porn immediately (delete bookmarks, accounts, saved media, and search history)
Block porn sites on all devices using site blockers and DNS filters
Turn on safe search and restrict adult content on every browser and app
Disable private browsing/incognito and delete browser profiles used for porn
Use app blockers for social media and video platforms that lead to porn
Remove or limit triggering platforms (short-form video apps, certain subreddits, image boards)
Keep devices out of the bedroom and avoid using screens in bed
Create friction for urges (log out, require passwords, keep devices in common areas)
Replace the habit loop with a planned alternative when urges hit (walk, shower, stretch, chores)
Keep hands and attention busy during high-risk times (read, workout, hobby, music)
Schedule “urge times” (planned offline activities) for times you usually relapse
Reduce triggers by managing stress and boredom (sleep, exercise, hydration, regular meals)
Identify your top triggers (time of day, stress, loneliness, specific apps) and plan around them
Practice urge surfing (delay action for 10 minutes, then reassess)
Use a simple rule: if you open a triggering site, close immediately and switch tasks
Remove “edging” behaviors (fantasy scrolling, partial viewing, lingering) that intensify urges
Limit sexual content exposure (unfollow accounts, mute keywords, avoid suggestive content)
Replace porn with healthier sexual outlets if desired (consensual partner intimacy, erotica without explicit porn if it’s your boundary)
Create a relapse plan (what you’ll do in the first 5 minutes after a slip)
Track streaks and triggers in a notes app or journal
Use accountability (trusted friend, partner, or support group)
Consider professional support (therapist, counselor, or sex addiction specialist)
Join a support community (e.g., SMART Recovery, Sex Addicts Anonymous, or similar groups)
If available, use accountability software and family/partner check-ins
Replace isolation with connection (spend time with people, join activities, volunteer)
Build a routine that fills the day (work/school, exercise, meals, social time, hobbies)
Manage cravings with physical action (cold water, push-ups, brisk walk, breathing exercises)
Avoid alcohol and drugs that lower inhibition
If you relapse, stop immediately, clean up access (blocks, logs), and restart the plan without “catch-up” viewing
Set specific boundaries for your phone/computer use (no browsing late night, no phone in bathroom)
Make a habit of going offline when you feel the urge (10-minute offline reset)
Consider therapy approaches like CBT or ACT for compulsive behavior and cravings