Identify your triggers
Remove access to porn sites and apps
Use website and app blockers
Keep devices out of private spaces
Set strict screen-time limits
Replace the habit with another activity
Exercise regularly
Stay busy with structured routines
Avoid being alone with boredom for long periods
Sleep enough
Reduce alcohol and drug use
Unfollow triggering content on social media
Tell a trusted person for accountability
Join a support group
Track urges and patterns
Delay acting on urges
Practice urge surfing
Use mindfulness or meditation
Keep your phone away at night
Make a relapse plan
Seek a therapist if needed