Identify your triggers and avoid them
Keep your hands and mind occupied with other activities
Remove porn and sexual content from your devices
Limit time alone in situations where urges are strongest
Set a daily routine with exercise, work, study, and sleep
Use blockers or filters on your phone and computer
Go to bed earlier and keep your sleep schedule consistent
Practice urge surfing and delay the urge for 10 to 15 minutes
Take a cold shower or change environments when urges hit
Replace the habit with walking, reading, or a hobby
Reduce stress with breathing, meditation, or physical activity
Avoid alcohol and drugs that lower self-control
Spend more time with friends, family, or in public spaces
Track your progress and note patterns in relapses
Set realistic goals and focus on reducing frequency
Seek support from a trusted person or support group
Talk to a therapist if it feels compulsive or distressing