Identify your triggers and high-risk times
Remove access to porn sources and blockers
Keep devices out of private spaces when possible
Set strict screen-time limits, especially at night
Replace the habit with immediate alternative actions
Exercise regularly to reduce stress and urges
Maintain a consistent sleep schedule
Avoid isolation and stay around other people more often
Reduce alcohol and drug use
Practice urge surfing and delay acting on cravings
Use mindfulness, breathing, or grounding techniques
Build a daily routine with structured activities
Set small, realistic goals and track progress
Keep a relapse log to spot patterns
Tell a trusted person for accountability
Join a support group or recovery community
Seek therapy with a qualified mental health professional
Address underlying issues like anxiety, depression, or trauma
Focus on progress, not perfection
If you relapse, restart immediately without self-shaming
Be patient and consistent over time