How to stop watching porn
A lot of people feel they watch porn more than they want to. It usually happens at the same moments: alone in bed with the phone, when bored, or after a rough day.
That doesn't mean something is wrong with you. It's a habit, and a habit can be changed. No judgment, just practical steps.
1. Notice when it happens
What time, where, and how you felt right before: tired, bored, stressed or lonely. For a day or two, just notice, without changing anything.
2. Decide in advance what you do instead
"When I feel the urge, I ___". For example:
- Get out of bed and leave the room
- Take a shower
- Do 10 push-ups
- Text a friend
The urge rises and falls like a wave, and after a few minutes it usually fades.
3. Phone out of the bedroom at night
Most watching happens in bed with the phone. A charger in the living room and a regular alarm clock solve a big part of the problem.
4. Add some friction
Block sites in your phone settings (Screen Time on iPhone, Digital Wellbeing on Android) and let someone else set the passcode. It won't block everything, but it gives you a moment to stop and think.
5. Deal with what's behind it
If it mostly happens when you're stressed or lonely, the habit is only the signal. Exercise, enough sleep and talking to someone close help more than any blocker.
6. No shame
Shame actually pulls you back into the habit. A slip is part of the process. Don't throw it all away, just start again tomorrow.
7. Count your days
A number that goes up every day gives you a reason to keep going.