Identify your triggers
Avoid websites, apps, and accounts that tempt you
Use website and app blockers
Keep your devices out of private spaces when possible
Set strict screen-time limits
Turn off private browsing
Unfollow triggering content
Replace the habit with another activity
Stay busy with exercise, reading, work, or hobbies
Spend more time with supportive people
Avoid being alone when urges are strongest
Go to bed earlier
Keep your phone away at night
Practice urge surfing
Delay the urge for 10 minutes
Remove saved files and bookmarks
Clean up your social media feeds
Use accountability software or an accountability partner
Talk to a therapist or counselor
Join a support group
Build a daily routine
Reduce stress with healthy coping methods
Limit alcohol and drug use
Set clear personal boundaries
Focus on long-term goals
Forgive setbacks and restart quickly