Identify your triggers
Remove access to porn on all devices
Use website blockers and accountability tools
Delete saved content, accounts, and bookmarks
Avoid being alone with unstructured screen time
Build a daily routine with fixed sleep, work, and exercise
Replace the habit with immediate alternatives like walking, reading, or calling someone
Practice delaying urges for 10 minutes at a time
Avoid alcohol and drugs that weaken self-control
Limit social media and suggestive content
Keep your phone out of the bedroom
Use filters on search engines and app stores
Tell a trusted person and ask for accountability
Join a support group or recovery community
Track urges, triggers, and progress
Focus on one day at a time
Treat setbacks as data, not failure
Seek a therapist if it feels compulsive or hard to control
Get help immediately if it is affecting work, relationships, or mental health