I could be wrong, but I firmly believe that implementing habits and combining that with a dose of willpower and good wallop of self-control is the key to quitting PMO. Sure it's good to have knowledge and learning about the effects of porn on your brain, but sometimes that's not enough to keep your hand away from your wood. It's also good to be spiritual and/or religious, but at the end of the day, we have free will. We determine our own actions. "Sow a thought, reap a desire; Sow a desire, reap an action; Sow an action, reap a habit; Sow a habit, reap a character" 1. In order to quit PMO, you have to determine your triggers (temptations). 2. Once you have determined your triggers, eliminate the triggers (temptations). 3. Implement some habits that enforces the elimination your triggers. 4. Eliminate boredom and find something that you love, and do that on a day to day basis. Example: 1. I want to quit PMO. My triggers are: Smartphone in my bed when I go to sleep. Porn sites and porn subs on my PC. Being alone for extensive periods of time. 2. Eliminate triggers: Put smartphone in different room before going to bed. Install Web Protection (K9) and let a friend slot the password in on my PC. Spend more time with friends and family. Play guitar. 3. Habits: Sleep by 22:00-22:30. Wake at 05:00. Take daily cold shower. Gym during lunch breaks. Meditate 15 - 30 minutes a day. 4. Boredom: Play guitar, email clients, take cooking lessons, learn difficult guitar pieces, journal, spend time with friends. Habits are formed by doing the same thing, over and over for 21 - 60 days. More or less. I could be wrong. So ask yourself... 1. What are my triggers? 2. How can I eliminate my triggers? 3. What habits can I implement to replace the bad ones and supplement my adapted lifestyle? 4. What things can I start doing that will eliminate boredom? Implementing good habits is as important (if not more important) than quitting bad habits. A change in lifestyle can change everything.