Identify your triggers
Remove access to porn sources
Install website and app blockers
Keep devices out of private spaces
Set strict screen-time limits
Replace the habit with a healthy activity
Exercise regularly
Sleep enough
Reduce stress with breathing, meditation, or journaling
Avoid being alone with boredom for long periods
Build a daily routine
Stay accountable to someone you trust
Join a support group
Seek therapy or counseling
Track urges and patterns
Use delay tactics when urges hit
Focus on one day at a time
Forgive setbacks and restart immediately
Avoid alcohol and drugs if they weaken control
Strengthen real-life relationships
Set clear personal goals
Celebrate progress without rewarding with porn
Get professional help if it feels unmanageable