Set a clear goal (quit completely or reduce to a specific limit)
Remove access to porn (delete bookmarks, subscriptions, saved accounts)
Block porn sites and trigger content using website/app blockers
Disable private browsing/incognito on your devices
Use content filters on all devices (phone, tablet, computer, smart TV)
Uninstall apps that lead to porn use and block reinstalling
Remove or restrict social media accounts/pages that trigger you
Keep devices out of the bedroom and away from bathrooms
Use grayscale or remove high-trigger apps during vulnerable times
Create a “no-phone” routine for the first 30–60 minutes after waking and before sleep
Plan your day to reduce idle time and boredom
Identify triggers (time, place, emotion, device) and change the pattern
Replace the habit immediately when urges hit (walk, shower, workout, chores)
Keep a list of quick alternatives ready and act within 5–10 minutes
Practice urge surfing (ride the urge until it passes without engaging)
Set a rule for emergencies: “No porn today” and “Switch activities for 20 minutes”
Limit alcohol and substances that increase impulsivity
Get regular sleep and exercise to reduce baseline cravings
Reduce stress with structured activities (gym, sports, meditation, journaling)
Avoid being alone with triggers at high-risk times
Tell someone you trust and ask for accountability
Use accountability tools (weekly check-ins, progress tracking, trusted partner)
Join a support group or program (in-person or online)
Consider therapy with a specialist (CBT, ACT, or addiction-focused counseling)
Use a relapse plan before you need it (what you’ll do in the first hour)
Track behavior consistently (urge times, triggers, what helped)
Review patterns weekly and adjust your blockers/routines
If you slip, stop immediately, don’t binge, and follow your relapse plan
Replace shame with corrective action and return to the plan the same day
Consider tools like blockers + accountability + therapy as a combined approach
Commit to ongoing maintenance (keep blockers on, keep routines, keep check-ins)