Choose one measurable boundary
Pick one change for the next seven days: a stopping time, no device in bed, no spending, a pornography-free period, or a maximum number of sessions. Write down what “done” means before the urge arrives.
Change the setting
Move chargers, close private browser sessions, remove saved material, change evening routines or use a blocker. Add friction at the point where the routine usually becomes automatic.
Protect basics first: sleep, food, medication, movement and contact with other people. Exhaustion makes every plan harder.
Record only useful information
A one-line note is enough: trigger, choice and result. Avoid detailed logs that become another source of obsession or shame. Review after a week and keep only what taught you something.
Escalate support when needed
Tell someone trustworthy what support would actually help. That might be a check-in, shared evening activity or help finding a counsellor—not access to every device.
Seek professional help sooner if there is injury, escalating risk, serious depression, coercion, illegal material or repeated inability to follow any safety boundary.