How to quit porn: a practical, shame-free guide
A step-by-step plan to quit porn without shame: know your reasons, spot your triggers, change your environment, handle urges and keep going after a slip.
Guides to quitting or cutting back on porn
Practical, shame-free guides for getting through urges, understanding your triggers and building habits that last. Written for adults, with no lectures and no scare tactics.
Getting started
How to cut back on porn without quitting cold turkey
Want to watch less porn rather than stop completely? How to set a clear limit, add friction, plan alternatives and check in so cutting back sticks.
Is my porn use a problem? Questions to ask yourself
Not sure whether your porn use is a problem? Honest questions about control, impact and how you feel, plus when to talk to a professional.
In the moment
How to handle porn urges in the moment: 6 techniques
Six practical techniques for getting through a porn urge right now: pausing, breathing, grounding, moving, changing rooms and remembering why.
Urge surfing: how to ride out a craving
Urge surfing is a mindfulness technique for getting through cravings by observing them instead of fighting them. Learn how it works and try it in five steps.
A one-minute breathing exercise for cravings (4-4-6)
A one-minute breathing exercise for when a craving hits: in for 4, hold for 4, out for 6. How to do it, why the long out-breath helps, and tips.
The 5-4-3-2-1 grounding technique, step by step
Use the 5-4-3-2-1 grounding technique to pull your attention out of an urge and back into the room. Step-by-step instructions, examples and tips.
Habits and setbacks
Common porn triggers and how to plan for them
Boredom, stress, loneliness, late nights and habit are among the most common porn triggers. How to spot yours and build a simple if-then plan for each one.
How to stop late-night porn habits: a simple bedtime plan
Late nights are one of the hardest times. A simple bedtime plan: where your phone sleeps, a wind-down routine and what to do if you cannot sleep.
Relapsed? What to do next (without starting from zero)
Slipped up after quitting porn? What to do in the next hour, the next day and the next week, how to learn from it, and why your progress has not disappeared.
Streaks vs progress: why your porn-free streak is not everything
Streaks can motivate, but a reset can feel like losing everything. Why tracking total goal days and consistency gives a fairer picture, and how to use both.