Break the cycle.
Reclaim your life.
A practical resource for people who want to understand compulsive pornography use, manage urges, build healthier habits, and find real support.
Don't make the decision during the urge.
Give yourself 10 minutes. Change your environment, slow things down, and let the intensity come down before deciding what to do next.
For the next 10 minutes
- Change your environment. Leave the room or move to a shared space.
- Create distance from your device. Put it down and move away after reading these steps.
- Name the trigger or feeling. Ask yourself: am I stressed, lonely, bored, or feeling something else?
- Reach out. Contact your accountability or support person: “I'm having an urge. Can you check in with me?”
- Do something incompatible with browsing. Take a walk, wash dishes, or do a hands-on task.
Tools for the moment you're actually in.
Recovery isn't just information. It's having something useful to do when the trigger hits.
Identify the trigger
Recognize the situations, emotions, places and behaviors that commonly precede a relapse.
Explore the steps → 02Urge management
Techniques for creating distance between an urge and an action.
Explore the steps → 03Relapse analysis
Turn a setback into information and find where you can interrupt the chain next time.
Explore the steps → 04Accountability
Build an accountability plan that is specific, practical and sustainable.
Explore the steps → 05Digital boundaries
Use device settings, blockers, routines and environmental changes to reduce exposure.
Explore the steps → 06Recovery plan
Create a personal plan for the first day, first week and long-term recovery.
Explore the steps →Thoughts worth thinking about.
Personal writing, observations and conversations about porn, sexuality, relationships and recovery.
Find the right kind of support.
Professional help
Find AASECT-certified professionals by location. Choose Therapists and ask about experience with compulsive sexual behavior and your specific concerns.
Search AASECT’s directory ↗External resourceFor spouses & partners
Explore S-Anon’s 12-step peer support for people affected by a loved one’s sexual behavior, with information about the program and how to find meetings.
Explore S-Anon support ↗External resourceFor parents
Read the NSPCC’s guide to talking with children about online pornography, responding calmly, and setting online safety boundaries. UK resource.
Read the NSPCC parent guide ↗External resource