Ideas for Changing Pornography Usage:

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Change routines and environments that lead to pornography usage. Avoid high risk situations.

Make a list of the positive and negative consequences of using versus not using pornography.

Spend less time alone. Review the status of your friendships and relationships. Are they meaningful and satisfying? If not, what would make them more fulfilling?

Learn new ways of coping with strong feelings like anxiety, loneliness, anger, depression, and boredom.

Identify activities that can help you relax, enjoy yourself, and feel refreshed.