Identify your triggers and high-risk situations
Avoid being alone with unfiltered internet access when possible
Use website blockers and content filters
Keep devices out of the bedroom
Set strict screen-time limits
Replace the habit with healthy activities
Exercise regularly
Maintain a consistent sleep schedule
Reduce stress with healthy coping methods
Stay socially connected
Avoid boredom by planning your day
Unfollow or mute triggering content on social media
Disable private browsing and clear saved shortcuts
Keep accountability with a trusted person
Join a support group if needed
Practice urge surfing and delay the impulse
Remove stored porn and related files
Limit alcohol and drug use
Seek therapy if the behavior feels compulsive
Focus on long-term goals and values
Be patient and consistent with recovery steps