Identify your triggers and high-risk situations
Remove access to porn on all devices
Use website blockers and accountability software
Keep your phone out of the bedroom and bathroom
Set strict screen-time limits
Replace the habit with healthy activities
Exercise regularly
Stay busy with work, hobbies, and social plans
Avoid being alone online for long periods
Sleep on a consistent schedule
Reduce stress with meditation, prayer, or breathing exercises
Cut down on alcohol and drugs
Build an accountability partner system
Tell a trusted friend, mentor, or counselor
Join a support group
Track urges and patterns daily
Delay acting on urges for 10 to 15 minutes
Practice urge surfing without giving in
Use immediate distractions when tempted
Delete saved content and unsubscribe from triggering accounts
Avoid sexualized media and explicit content
Create clear personal rules and boundaries
Focus on progress, not perfection
Forgive relapses and restart immediately
Seek professional therapy if needed
Treat underlying issues like anxiety, depression, loneliness, or trauma
Strengthen relationships and real-life connection
Set goals for health, work, and personal growth