Which Part Do You Have Trouble With? (Discussion Below)
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I’ve known for over a decade now how bad porn is, yet I still can’t kick it. It doesn’t help how poor my ability to stay consistent and break/form new habits.
Lord knows how hard I’ve tried to change my life and continue to fail.
All the overthinking, the brain fog, the chronic fatigue and anxiety, the low confidence and self loathing and sabotage. The executive function disorder and poor time management. The perfectionism, and autistic desire for routine, but ADHD never affording me the mental space to stick to it.
Keep whatever your current frequency is to start, but force yourself to only use imagination (ideal) or a single still image as fuel. The thing that makes internet porn so bad is the dopamine supercharge you get from the endless *Click, Click, Clicking* between different tabs of novel sexual stimulus. That's the part where the heroin is entering your veins, not the touching your dick or orgasm.
There seems to be an unspoken implication that quitting porn = quitting all forms of sexual release that aren't sexual intercourse with the wife you don't have. It's not realistic. If you're a single man, you need to take care of your needs from time to time. Better to focus on doing it in the healthiest way possible than pretending you're celibate. If even that's a sin, then it's gotta be one of the most forgivable ones you can commit, especially nowadays.
Do this for long enough and the urge to do it constantly will naturally fade. You'll likely eventually stabilize somewhere between doing it weekly and monthly. You'll also find that using imagination doesn't leave you with that classic horrible wave of self loathing immediately after climax (chemical burnout.) In fact, it will likely leave you feeling refreshed if you aren't overdoing it.
This is what I did and I no longer suffer any of the acute symptoms of regular Internet PMO use, after well over a decade of addiction myself.
(accidentally deleted my initial draft of this fml)