Identify your triggers
Remove easy access to porn sites, apps, and saved content
Use website and app blockers
Keep your phone and devices out of private spaces when possible
Set clear daily routines and stay busy
Avoid being alone with boredom for long periods
Replace the habit with a healthier activity immediately
Exercise regularly
Get enough sleep
Limit alcohol and drug use
Unfollow or mute sexual content on social media
Tell a trusted person for accountability
Track your urges and patterns
Delay acting on urges by 10 to 15 minutes
Practice urge surfing and let cravings pass
Use cold showers or a quick change of environment when tempted
Build stronger real-life connections
Focus on goals that matter to you
Forgive setbacks and restart quickly
Seek a therapist or support group if it feels hard to control