Identify your triggers
Remove easy access to porn
Use website and app blockers
Keep devices out of private spaces
Set clear daily limits for screen time
Replace the habit with healthy activities
Exercise regularly
Stay busy with structured routines
Avoid being alone with boredom and stress
Improve sleep and reduce late-night device use
Practice urge surfing and delay the impulse
Use deep breathing or grounding techniques
Journal your thoughts and patterns
Track progress and setbacks honestly
Tell a trusted friend or family member
Join a support group
Seek a therapist or counselor
Address underlying anxiety, depression, or trauma
Avoid alcohol and drugs if they weaken control
Focus on building real-life relationships
Set small, realistic goals
Forgive slips and restart immediately
Create an accountability system
Reward progress without using porn
Be patient and consistent