How to stop watching porn in 5 steps

You are just tired of your internet porn addiction.

It affects you, your friends and your family.

Or you have already tried to stop (several times).

This is the only article you will ever have to read on the subject again. You will read how to solve your addiction step by step.

If you are REALLY ready to quit, read on.

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You've actually already taken the first steps. There are two. I'll just mention them, and not elaborate further.

- Becoming aware that there's a problem

- Admitting to yourself (and others) that something has to be done

Awesome that you're already doing so well.

Stop watching porn in 5 steps

I can't make it easier for you than these 5 steps. It will take some time to understand, but once you've got it, you'll be eternally grateful to this article.

1. Make a 100% commitment to quiting

This is the most important thing in the process of stopping your addiction. You have to make the fundamental choice to stop, and do everything in your power. It doesn't matter what kind of situation you're in, or will be in.

Will you commit 100% to ending your porn addiction?

Yes or no?

Awesome if you've decided to do it. However, keep reading even if you're still doubtful. This is because you don't have clear and powerful reasons to want to stop yet. 

  • If you're not yet 100% convinced that you want to stop watching porn, read this article.

After reading this article, ask yourself the same question.

There is a good chance that you have already made this decision. But even though you are now 100% sure you want to stop, that doesn't mean you will succeed. 

You should realize that stopping will be very difficult. Reading this, you might think… Yes, I know… But soon, at the moment of truth, you'll really understand how difficult it is.

Let me give you a quote that will help you quit.

  • “Doing your best is not enough, do whatever it takes”

This decision will give you a perfect start. If you want to live a life without internet porn, you have to know why you want it. In the next step I will give you the most important reason.

2. Know why you want to quit

Your reasons for wanting to quit are crucial. This will drive you in all moments.

It's important that your reasons why are stronger than the excuses you'll have at times when you're struggling. If they're not, you're guaranteed to fail.

The 8 most important reasons to quit are

  • Your social life will be ruined
  • Negative influences on your mental and physical health
  • Your masculin energy is wasted
  • You'll be more attractive if you quit
  • She'll be more attractive too
  • If you don't, you'll get unrealistic standards for women
  • Sex is more satisfying than masturbating
  • Sex problems with your partner

If you want to know more about this, check this article, in which the reasons are explained more fully. 

That's all for now about your reasons for quitting. Now I'll tell you HOW to quit. This is a little more complicated, so pay attention.

3. Understand how to change the habit

It's likely that watching internet porn and masturbating has become a habit. 

If it is a habit, I have good news and bad news for you. Let me begin with the bad news. Getting rid of a habit is not easy. In fact for many people it feels almost impossible. The good news is that your addiction can be replaced by another habit. 

Before I explain how you can replace a habit, first you have to understand what a habit is.

  • "Habits are routines of behavior that are regularly repeated, and usually done subconsciously."

The last part is the most important. It means that we are not aware of our choices. Our subconscious starts the routine automatically.

Complicated? Just read it again. This applies to the rest of the step too, seeing as it's a rather complex one to understand all at once.

Understood? Then I'll proceed to explain how to replace a habit. In order to do this, you have to understand the underlying aspects of a habit. 

You have to start using your cortex (higher brain functions) to overwrite the old habits that have been programmed in your limbic system (older part of our brain).

The Habit Cycle

The cycle of a habit consists of three elements.

  • The situation/information
  • Routine
  • Reward

The situation/information (seeing pornographic images or videos in a certain situation) trigger the routine (masturbating to porn), which leads to the reward (release of dopamine into our brain, which makes us feel good) and this is what we desire after we've finished the cycle.

Now there are two options to change your habit.

  • Avoid internet porn videos (information). This way you will no longer desire the reward.
  • Aside from information there is also the situation. For instance, when you're home alone and emotionally unbalanced, so that you're stressed, for example. These situations also cause habits.

These situations are impossible or hard to avoid. Aside from that it's very hard not to desire the reward.

So what is the right solution?

If the situation and the reward are hard or impossible to replace. What can be replaced?

Right, replace the routine which gives us the reward.

First of all it's important to become aware of the situations and the reward for watching porn. 

Do you watch porn when you're stressed, to relax again?
Do you watch porn before you go to bed or after you wake up?

The 5 factors that influence masturbating to porn (routine) 

  • Location. Where do you usually watch porn? In bed? At your desk?
  • Time. When do you usually watch porn? In the morning? In the evening?
  • Emotional state. How do you usually feel when you watch porn. Stressed? Bored? Alone?
  • Other people. For most people this is when they're alone.
  • Previous action. Is there something you always do before you watch porn? Eating? Work you have to do?

It's important that your new routine is a healthy alternative, which provides the same reward. 

So when you feel lonely, it might be a good idea to call someone. If you feel bored, you should always have a good and exciting book near you, if you like to read.

If you're stressed, working out is a good idea. Working out is the best replacement for a routine. It releases endorphins and other ‘feel good’ chemicals in your brain. It doesn't just change your habit, it also helps you become a king in the bedroom.

  • Factoid: Changing a habit takes about 30 days. The more often you go through the new routine, the easier it will be.

If you know your situations, you're ready for the next step. You will come up with answers to the questions, among other things. This way you'll know what to do in a certain situation.

4. Make a personal plan

In the previous step you saw that the situations are different for every individual, so the solutions are different too. 

Below I have created the set-up of a personal plan for you. Get pen and paper or create a document for this.

Exercise: Personal Plan To Kick The Habit

  • Write down the criteria for you seeing yourself as successful. 
  • At the top of the document, write or type an awesome name for your personal plan.
  • Write down your reasons for quitting
  • ​Keep track of your situations, routines and rewards.
  • Make note of the routines that you will go through in certain situations in the future, as alternatives with the same rewards. 
  • Option 1: Take actions and stop in one go
  • Option 2: Take action and do it in small steps

    If you really can't stop in one go, take small steps. First start limiting the amount of time you spend watching porn, and try to come as quickly as possible.

    Then limit the number of times a day. If you start with 5 times a day, Try to do it only 1x day by the end of the week. Do beware that this doesn't become an obsession in itself

Reward yourself for good behavior. Give yourself a small present for every victory. If you've managed not to watch porn for a whole day, for example, you can treat yourself to ice-cream, a cookie, new clothes, etc..

Use the tips in step 5 for support​

5. An incentive

As you know, quitting will be tough. That's why I've summed up a number of cool ways to increase your chance of success. 

  • Publish it on a forum
  • Share it with your friends
  • Stake money on it.
  • Take part in a movement. This one, for example: Reddit No Fap 
  • Download an app: Brainbuddy
  • Talk to people who've managed to get it under control
  • Install a program which blocks porn websites. k9webprotection or qustodio are good programs for this. 

    Tip: Let a friend set the password, so that it will be a secret for you, and you won't be able to change it. 
  • Don't forget to simply remove your (old) collection from your computer and mobile phone.
  • If you can go without the internet, just disconnect from the Wifi.
  • You can look for alternative activities. Ask a friend to introduce you to his hobby. In any case, it's a good idea to get involved in a lot of social situations.

If you can't stop by yourself, there is always the possibility of help from the outside. 

Get help from a professional

No one likes to openly admit that they are addicted to internet porn. The situation has become serious. You have already tried to quit by yourself (multiple times). But alas, you didn't manage it. In this case, seeking professional help is the only solution, and the right solution.

Professionals help you with feelings of guilt, shame and low self-esteem. If you're ashamed of your addiction, remind yourself that if you do nothing about it, it will only get worse. 

This is the moment that you have to be hard and strict on yourself. You will stop by yourself right now or you contact a professional. Right now. No reason to read on. I have written this article with 1 reason. You have read this article with 1 reason. To stop your addiction.

This is the moment. Are you going to stop, and live the good life.

Or.

Will you stay the man you don't want to be, with an internet porn addiction. 

The choice is yours.

If you're going to start, I would find it really awesome if you'd leave a message under this article. This will also work as an incentive for you.

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
― Thomas A. Edison

In the article I talked about rewarding yourself after doing something right. I want to give you a reward right now.

"The Master Lover Principle"

The Master Lover Principle is a simple trick that you can start applying right away, which will get a woman addicted to having sex with you. 

Afterwards she will throw herself into your arms, cuddle you and tell you that no other man has ever managed to do what you did with her. 

Would you like to know how it works?

Then I will send it to your inbox, for free. You can read it there, in private.

Click on the image below, enter your email address and hear from me again in The Master Lover Principle:

*it's free

Charles Black
 

Charles Black is the founder and coach of donofdesire.com. On his blog and YouTube channel he helps men and women improve their and their partners sexlife.

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