Identify your triggers
Remove easy access to porn
Use website blockers and accountability tools
Keep your phone out of private spaces
Set clear daily limits for screen use
Replace the habit with a healthier activity
Exercise regularly
Stay busy with structured routines
Avoid being alone with boredom for long periods
Get enough sleep
Reduce alcohol and drug use
Practice urge surfing and delay the urge
Use deep breathing when cravings hit
Journal your triggers and progress
Track streaks and setbacks
Tell a trusted person for accountability
Join a support group
Seek therapy if the behavior feels compulsive
Address stress, anxiety, or depression
Build stronger social connections
Focus on long-term goals
Be consistent after setbacks
Treat relapse as a signal to adjust your plan
Celebrate small wins