Identify your triggers
Remove access to porn sites, apps, and saved content
Use website blockers and accountability tools
Set specific no-porn rules for your devices
Keep your phone out of private spaces
Replace the habit with a healthy activity
Exercise regularly
Sleep enough and keep a consistent routine
Avoid boredom and long unstructured alone time
Limit alcohol and drug use
Practice urge surfing and delay acting on cravings
Break the cycle by changing location when urges hit
Stay busy with work, study, hobbies, and social plans
Talk to a trusted friend, partner, or mentor
Join a support group or recovery community
Track your progress daily
Forgive slips and restart immediately
Set small, realistic goals
Focus on building self-control, not perfection
Seek a therapist if the behavior feels compulsive
Get help for anxiety, depression, trauma, or loneliness
Make your environment harder for relapse
Celebrate streaks and milestones
Commit to long-term lifestyle changes