How to Quit Porn

You've decided to quit porn. Now what? The first 24 hours are critical—they set the tone for your entire recovery. This page gives you a concrete roadmap for day one.

Why the First Day Matters

The first day is when your commitment is strongest and your habits are most malleable. Decisions you make in the first 24 hours—like setting up your environment and telling someone—create momentum that carries forward.

But it's also when the reality of quitting hits. You'll face your first urges, your first moments of boredom, your first "maybe just one more time" thoughts. Having a plan makes all the difference.

First 24 Hours: What to Do

Hour 1: Immediate Setup

1. Delete access points - Clear browser history, remove apps, delete any saved content
2. Install a blocker - Even a basic one adds friction (Cold Turkey, BlockSite, or router-level)
3. Write down your why - What's motivating you? Put it somewhere visible
4. Move devices out of the bedroom - If possible
5. Make a plan for tonight - Your most vulnerable time needs a specific plan

First Evening

Evening and nighttime are the highest-risk periods for most people. Before your willpower depletes:

• Have a specific activity planned (not "I'll figure it out")
• Charge your phone in another room
• Take a shower or bath (changes your state)
• Go to bed at a reasonable time

When the First Urge Hits

It will happen. Be ready:

• Use the 10-minute delay technique
• Do something physical (push-ups, cold water on face, walk outside)
• Use one of our urge management prompts
• Remember: urges peak and pass within 15-30 minutes

Tomorrow Morning

The morning sets the tone for day two:

• Don't check your phone first thing
• Review your "why" from yesterday
• Plan your high-risk times for the day
• Celebrate that you made it through day one

The AI Advantage

Our First 24 Hours prompt gives you personalized guidance based on your situation. It adapts to your living situation, your specific triggers, and your schedule to create a day one plan that's actually doable.