Admit the problem and set a clear goal to stop using porn
Remove porn access immediately (block porn sites, delete accounts, disable private browsing, tighten device settings)
Delete saved files, bookmarks, and downloads related to porn
Unfollow/unsubscribe from triggers (accounts, pages, subreddits, channels, newsletters)
Avoid risky contexts (being alone in bed, late-night scrolling, using devices in bathrooms)
Create a safer routine for evenings and idle time (planned activities, earlier bedtime, structured schedule)
Replace the habit with planned alternatives (exercise, reading, learning, hobbies, social time)
Use friction and barriers (website blockers, content filters, app limits, password sharing with a trusted person)
Make a relapse plan before it happens (what you’ll do in the first 10 minutes)
Use urge management tools (urge surfing, delay tactic, cold water splash, brief walk)
Practice stress and emotion regulation (breathing exercises, journaling, mindfulness, therapy skills)
Address underlying drivers (loneliness, anxiety, boredom, depression, trauma) with targeted support
Limit alcohol and substances that increase impulsivity
Reduce compulsive triggers (social media scrolling, suggestive content, certain games/apps)
Replace sexual novelty seeking with real-life connection (dating, friends, community involvement)
Track triggers and patterns (time, place, device, mood, stress level)
Commit to accountability (trusted person, therapist, support group, accountability partner)
Consider professional help (therapist specializing in compulsive sexual behavior or addiction)
Use evidence-based therapy approaches (CBT, ACT, relapse-prevention therapy)
Join a support group (for compulsive sexual behavior or pornography addiction)
Create a “no device in bedroom” rule
Keep devices out of reach during high-risk times (use common areas, charge devices outside bedroom)
Replace late-night coping with sleep-first habits (wind-down routine, consistent sleep schedule)
If you relapse, treat it as feedback and restart immediately (no bargaining, no “just this time”)
Remove the “all-or-nothing” mindset and focus on consistent abstinence
Set measurable goals (daily check-ins, streak targets, weekly reviews)
Build a long-term support system (therapy, group, accountability, healthy routines)