Identify your triggers
Remove access to porn sites, apps, and saved content
Use website blockers and accountability tools
Replace the habit with another activity immediately
Keep your phone out of private spaces
Avoid being alone with unstructured idle time
Set clear daily routines
Exercise regularly
Sleep enough
Reduce stress with healthy coping methods
Practice delaying urges
Tell a trusted person for accountability
Join a support group or recovery community
Track your progress daily
Forgive slips and restart immediately
Seek professional help if needed