7 Tips On How To Stop Watching Porn After Work (Try These)

How To Stop Watching Porn After Work

So you got a bit of a bad habit with porn going on there?

Perhaps you even got a minor porn addiction and now you are wondering how to NOT watch so much porn after you come home from work, huh?

Well, you've come to the right page because I'm a former porn addict myself and today I'm going to give you 7 tips on how to stop watching porn after work.

Tip #1 – Try a ketogenic or a low GI diet to reduce porn relapses after work…

I know some of you may be thinking, how on earth could this help?

But trust me when I say, spiking your blood sugar with high glycemic carbs will also spike your dopamine, and guess what…

…both of those are going to come crashing back down after an hour or two. They will not only come back down, but they will actually fall down below baseline for a while.

There are two big problems with that…

  1. When your blood sugar is that low, you have significantly less self control.
  2. When your dopamine drops below baseline, you get cravings for other short term gratification stuff (like porn, for example).

The solution: keep your blood sugar stable…

Both a ketogenic diet as well as a low GI diet will eliminate those problems.

Keto: You're probably already familiar with what a keto diet is, right? This is diet is also known as LCHF, or a low carb high fat diet, where you keep your total intake of daily carbs to under 50 grams.

Low GI: The low GI diet is less extreme and here you can actually have as many carbs as you like, just as long as you go for so called “low glycemic carbs”.

This means carbs that slowly digested and thus your glucose levels raise in a much more gentle way. I.e you avoid those sharp blood sugar spikes and crashes.

But I don't want to change my diet…

Hey, I hear you.

I'm the first one to admit that the keto diet feels very restrictive. I mean 95% of the foods you see in the grocery store you will have to walk past as they are a big “no go” here.

The same is kind of true with a low GI diet, although it's not really as restrictive as the keto diet.

However, you have to trust me when I say it really helps.

It helps with self control…

I have had so many 1 on 1 coaching clients by now who have seen amazing improvements in their self control, just by implementing any of these two diets.

I personally do a keto diet most days of the year. I feel it helps me with my online work as my focus and self discipline is much higher when my brain is running on ketones. I have also tried the low GI diet, but that was some years ago already. It worked pretty well, though.

At least avoid sugar…

If you can't stretch yourself that far, then for God's sake, at least avoid sugar.

If you have a tendency to relapse to porn when you get home from work, then the absolute worst thing you can do when you get home is to have a big sugary snack. If doing so, you're really activating your dopamine system and it is instantly going to want more dopamine…in whatever form it can get it.

This is actually problematic thing, and in my videos on YouTube I often refer to this phenomenon as ‘waking the sleeping dopamine bear'. Once it's awake, it will go on a rampage, looking for more low value dopamine fixes…

…and porn will do just fine, as far as it's concerned.

Tip #2 – Before going to bed each night, write down the following three things…

Every single night, before you tuck yourself into bed and gently slide into lala land, here's what I want you to do.

Take a pen and a piece of paper and write down the following three things…

  1. Your “why”. I.e your reason for why you want to quit porn in the first place. Why is it important to you?
  2. Potential danger situations that could arise tomorrow. E.g urges, special websites, emotional triggers, weak mental state after having to do something you don't like… etc.
  3. What steps will you take to deal with the urges / danger situation if it truly happens?

Your subconscious mind will work on this over night, but to make it even more powerful, you shouldn't just leave it at that…

…you should remind yourself the following day as well…

The first thing you do when getting home from work: read what you wrote down the previous night…

This is more powerful than you think.

Why?

Well, have you ever felt like whenever you get hit by a strong craving, it's almost like an autopilot takes over, and you yourself are leaving the driving seat?

Then after your relapse you think, what the hell happened?

Guess, what? The word “autopilot” is a good word because that's kind of like what's happening inside your brain…

The sensitized pathways light up (this is a super memory of pleasure) while your prefrontal cortex (PFC) shuts down. The PFC is the part of the brain that is responsible for self control.

The point is…

You have to prepare in advance on what you will do when you get into a situation like that. Because in the heat of the moment the logical part of your brain is not really going to be on your side, while your reptilian part has way to much to say.

The beauty of writing it down in advance is that it acts kind of like a practice session for when it happens for real. And since you've already gone through what to do on paper, it will then be so much easier to actually do it when the urges come for real.

Tip #3 – Surf your urges in order to stop watching porn after work…

Have you ever heard about the concept of “urge surfing”?

Urge surfing is a skill that everyone who want's to give up an addiction, or even just a bad habit, is going to have to learn.

What does it mean?

Surfing the urges simply means that you do not resist them and you allow yourself to feel them without feeding them, following them or judging the situation.

The reason for why you do not want to resist is simple…

…what you resist persist!

The ironic rebound effect…

You see, there's this psychological phenomenon called “the ironic rebound effect” or the ironic process theory.

This simply means that whenever you try to resist or push away some powerful thoughts or emotions, they will only return after a while. And not only that, when they return they will actually be even stronger than before you pushed them away.

Related post: how to stop thinking sexual and erotic thoughts on NoFap

Urge surfing to the rescue…

So the solution, then, becomes urge surfing.

I.e. you allow yourself to feel the urges without feeding, following or judging. You can even think of it like the urges washing over you, and then you just ride on top of that feeling, like a surfer rides on top of a wave in the sea.

When you surf your urges they will subside after a while. And unlike when you're resisting or pushing them away, if they return after surfing, they will not be stronger. In fact, they will most likely be weaker.

Take a look at this short video I made a while back. It guides you through the act of surfing and a lot of people find it helpful.

Watch guided urge surfing now…

For more helpful videos, check out my YouTube channel here.  

I hope you found the video helpful.

Let's move on to tip number four…

Tip #4 Have two kinds of replacement activities…

When you set out on your journey to quit using porn, you have to fill the void.

You can't just rip something that's been a big part of your life away without replacing it with anything…

…you have to fill the empty space with something.

I recommend that you have two different kinds of replacement activities.

  1. Short term replacement activities
  2. Long term replacement activities

Short term replacement activities are basically an emergency plan. An activity that you can quickly do in the heat of the moment, when you feel that the urges are too powerful for you to handle…or for you to surf.

Some examples of good short term replacement activities…

  • Going for a walk
  • Calling a friend
  • Going out grocery shopping
  • Lifting weights
  • Taking a cold shower

These are all good because they serve two functions…

  1. They instantly change your state of mind.
  2. They make you leave the scene of the crime – where you most often relapse ( laptop / smartphone).

If you want to experiment and play around with your replacement activities -which is a good thing to do- then please keep the following in mind…

  • Don't make your replacement activity too hard!
    (The gap between the allure of watching porn and doing your replacement activity then becomes way too big. So you just run the risk of not doing it at all.)
  • You need to decide what activity to do in advance!
    (You can have several replacement activities, but if you do, you need to decide in advance on exactly which one to use for the day. Go back and read tip #2 as this is perfect to decide when writing things down. Reson being, you can't start deciding and planning in the heat of the moment. That just won't work. If you try going that route, you have already lost).

Long term replacement activities are simply activities that you fill all that extra time with that you normally would be using on porn.

Let's for example say that you've been spending 10 hours a week on watching porn. Well, now you have to find a hobby, or some kind of activity to do to match that amount.

Avoid aimless internet browsing as a replacement…

Here I need to caution you about the temptation to just fill those hours with aimless internet browsing. Please find something else because if you try to fill that screaming void with aimless browsing on the interwebs, well, you're just begging for a relapse.

Examples of long term replacement activities…

  • Learning to play a musical instrument
  • Starting a side business
  • Going out practicing social skills
  • Take up bodybuilding
  • Start a YouTube channel
  • Read books
  • Write a book

No general rule here, except, it would be smart of you to start doing something that you know for certain will add a lot of value to your life…

…kind of obvious, right?

Tip #5 – Try a good porn blocking software…

Porn blockers are not the be-all and end-all solution for overcoming a porn addiction, because if you really try, you will probably find a way around them. Also, we ultimately need to learn how to not go for porn when hit by a trigger.

That said, they can still be a wonderful tool for you in the beginning of your journey.

In fact, I actually recommend you use one for the first 6 months or so.

They are especially helpful in the beginning of your journey…

This is because the first couple of months of your porn reboot are going to be the absolute hardest months. And then having self binding strategies in place, like porn blockers, can be super helpful for you.

Then, once you get the ball rolling, you can start loosening up on how often you have your blocker monitoring you.

What's the best porn blocking software?

There are many porn blockers out there, but the one I like to recommend is called CovenantEyes.

I especially like that one because it serves two functions…

  1. It blocks adult content (you can choose and modify how strict and what websites are ok, at the start).
  2. It monitors your internet activity and warns your accountability buddy by sending notifications (warns him or her, if you start looking at some erotic content).

The second pointer there is actually where the software really shines.

Just knowing that youre accountability buddy will get a screenshot of whatever dirty video you are watching makes you think, not just once or twice, before wandering off into the wonderful world of adult content. Granted, your buddy will get a blurred screenshot, but it's till plenty enough for him or her to see if it was porn or not.

If interested in this, you can click here to learn more about the CovenantEyes software.

I recommend you get a good friend, or a family member or your therapist to agree to be your accountability buddy. It's is super helpful, not just for the use of this software, but for overcoming bad habits and addictions in general. After all, you have probably heard the saying…”addiction thrives in secrecy”

Well, I'm here to tell you, those words are 100% true.


Discover>a good online course for quitting porn<


Tip #6 – Write down your “addiction lies” in order to help you quit watching porn after work…

One word…journaling!

Daily journaling has to be the most underrated NoFap or quitting porn tips you can find out there. By writing things down you are thinking on paper…

…in fact, it is like thinking on steroids.

Here's an example of how to use your journal…

  • Write down all the triggers you can think off
  • Write down all the common ‘addiction lies' your brain tends to come up with when you're running into a trigger.
  • Under those lies, write down why it is a lie.

Examples of some common porn addiction lies…

  • Just one last time, and you can start fresh on Monday…
  • Oh come one, everyone watches porn, its normal…
  • I'm not going to watch porn, I'll just check this *insert borderline activity*
  • Just five minutes, that won't hurt…
  • Hey, at least you're not using heavy drugs…this isn't so bad…
  • And on and on… and on…

The nasty thing about these addiction lies is that they do have have an ounce of truth in them, so in the heat of the moment we really tend to believe them.

However, upon further investigation, we can clearly see how wrong they are.

You are programming your mind…

For example, if you have a habit of using “Just one more time, and you can start fresh on Monday”, well the truth is that doing something just ONCE  is actually not that bad…

…but you have to realize that with every action you take in life you are programming yourself.

In other words, whenever you say to yourself, “just one more time and I'll start fresh on Monday”, you are literally programming yourself to be even more likely to use that exact same excuse sometime in the future…like for example, next Friday.

You have to start realizing that “just one last time” is a big fat addiction lie. Because that “one last time” is never going to be just “that one time”. It is in fact only the prelude to you singing the ever ongoing porn addiction song, over and over again!

I don't want to sound like a broken record, but it's absolutely vital that you understand this; every action you take, is a vote for the type of person you wish to become!

So, stop casting votes for being a person who always gives in to whenever his brain want's a cheap dopamine fix.

By writing down the addiction lies, it'll be easier for you to recognize them in the heat of the moment…

This is just one example of why journaling is so powerful.

If you go through each and every addiction lie you can think of on paper, then it'll be so much easier for you to recognize them for what they really are when they crop up later on.

You'll clearly see that they are nothing but big…fat…lies.

Recognize the lies…

I mean just think about it, what good is the thought “everyone watches porn, it's normal”?

First of all, not everyone who drinks alcohol develops a drinking problem either, so we can't really use “the everyone” excuse. And second, if the herd goes out and runs off a cliff, it doesn't mean it's a good idea for you to blindly follow, right?

Or what about the addiction lie, “I'll just check if…*insert borderline activity* ?

For example: I'll just check if that celebrity has ever made one of those infamous celebrity sex tapes…

Well, hold on a minute here…

…you know just as well as I do that, it doesn't end there….

  • What are you going to do if you find it?
  • What kind of page do you think you will find it on?
  • Do you think there could be other triggers there?
  • I mean, not just a few triggers, but like….A LOT of them?
  • Do you think you would get sucked in to watching something else there?
  • Do you think you'd end up binging to porn for several hours?

…exactly…I rest my case.

So, as you can see, those are clearly just stupid addiction lies, trying to get your foot in the relapsing door. And it really pays to write as many of them down in advance.

Just trust me on that.

Tip #7 – Consider getting some help here…

If you're really struggling to quit your porn use, then I highly recommend you go check out a free webinar, where a licensed therapist talks about new revolutionary method for quitting porn, called Habit construction therapy (HCT)

The method is created by one of the worlds leading experts in helping guys quit porn, and it has now helped thousands of men, from all over the world, be able to finally quit for good.

If interested you can click here now to discover more.

I have personally checked it out carefully in order to know if this is something I could recommend to my YouTube subscribers and I really have to say I'm very impressed with the results it produces.

Whatever way you choose to go, I wish you all the best.

Thanks for reading!

-Scandinavian Bob-

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