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Past you: "I don't want to watch porn."

Future you: "I don't want to watch porn."

Present you: "I want to watch porn."

This is just a momentary urge.
Let's help you get through it.

How strong is the urge right now?

MildMediumHigh

Mild: Redirect

To deal with a mild urge, shift your attention to something else:
- Stand up, move
- Listen to a song
- Run around the block

No matter what you choose, do whatever you can to move your thoughts elsewhere. If you're not sure where to start, read our recovery blog!

Write Your Plan

Medium: Remember

Remember your why; why will your life be happier without pornography today? What will the future you say to inspire you to not give in right now? Here’s some examples:

- Improve your relationships
- Gain more self confidence
- Feel more peace and joy
- Have better mental health
- Improve your spirituality

Write Your Plan

High: Reach Out

Go talk to a friend or family member and ask them how their day is! Being around people is the best way to snap your brain out of the pull. Don't stay alone right now!

Write Your Plan
Using the suggestion above, write your plan to respond to the urge here below.

This is just a helpful reflection tool that won’t store data — to store your journal entries or join an anonymous support group, try Relay, our premium program for porn recovery.

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