Identify triggers and avoid them
Install website and app blockers
Keep devices out of private spaces
Use strong passwords and accountability settings
Replace the habit with exercise, reading, or hobbies
Stay busy with a structured daily routine
Limit time alone and unstructured screen time
Unfollow or mute sexual content online
Avoid alcohol and drugs that lower self-control
Sleep well and manage stress
Practice urge surfing and delay tactics
Reach out to a trusted friend or accountability partner
Join a support group or recovery program
Seek therapy if the behavior feels compulsive
Focus on your values and long-term goals