Quit porn.

A baseline. You tell me about urges and slips in plain words, as they happen. I learn your hours and your triggers. No advice yet.

One module a week. Short. One technique each, a plan for your own risky moments, and a check-in before they come.

I stay close. Check-ins before your risky hours and a weekly look at how it went against your baseline. No streaks, no counters.

Notice the urge, let it sit there, and do the next thing anyway.

If it's past 11 and I'm in bed with the phone, the phone sleeps in the kitchen.

Ride the urge for ten minutes instead of fighting it. It peaks, then it passes.