Set a clear quit date
Remove porn, sexual triggers, and private browsing access
Install website and app blockers on all devices
Keep devices out of the bedroom and bathroom
Use a strict daily schedule with minimal idle time
Identify your triggers and avoid them
Replace the habit with immediate alternatives like walking, push-ups, cold water on the face, or leaving the room
Practice urge surfing: notice the urge and let it pass without acting on it
Sleep enough and keep a consistent bedtime
Exercise daily
Reduce stress with breathing, meditation, or journaling
Stay busy with work, study, hobbies, and social time
Avoid being alone when urges are strongest
Limit alcohol and drugs
Track streaks and relapse patterns
Tell a trusted person for accountability
Join a support group or therapy if needed
Seek help from a mental health professional if the behavior feels compulsive or uncontrollable