Identify your triggers
Remove access to porn sources
Use website and app blockers
Keep your phone out of private spaces
Set clear boundaries for internet use
Replace the habit with another activity
Exercise regularly
Sleep enough
Reduce stress in healthy ways
Avoid being alone with boredom for long periods
Build a daily routine
Delay urges and let them pass
Practice urge surfing
Journal your patterns and progress
Track streaks and setbacks
Tell a trusted person for accountability
Join a support group
Seek therapy if needed
Treat relapse as data, not failure
Focus on progress, not perfection
Stay consistent with your plan