Identify triggers (apps, sites, times, emotions, situations)
Remove access (block porn sites, disable incognito, use site blockers)
Uninstall or restrict porn-related apps
Use accountability (tell a trusted person, join a support group)
Set a clear rule (no porn, no “just browsing”)
Replace the habit (choose an alternative activity you can start immediately)
Create friction (keep devices out of bedrooms, charge phone outside the room)
Set screen-time limits and app restrictions
Create a “when urge hits” plan (pause, breathe, leave the room, start an alternative)
Practice urge surfing (wait it out in short intervals)
Keep hands busy (walk, stretch, chores, hobby, quick workout)
Manage stress and mood (sleep, exercise, hydration, regular meals)
Avoid being alone with unrestricted internet at high-risk times
Limit alcohol and drugs that reduce self-control
Keep a log of urges and outcomes to spot patterns
Use coping tools (cold water on face, short sprint, guided breathing)
Schedule proactive downtime (planned social time, hobbies, reading)
Strengthen routines (morning routine, evening routine, consistent bedtime)
Remove sexual content exposure (unfollow accounts, filter feeds, avoid suggestive media)
Practice mindfulness or meditation daily
If relapse happens, restart immediately (no “all-or-nothing” thinking)
Consider professional help (therapist, counselor, sex addiction specialist)
Use therapy tools if needed (CBT, ACT, habit reversal)
If compulsive, consider support programs or recovery groups