Quit Porn in 30 Days PDF

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www.quitporngetgirls.com
Quit Porn In 30 Days

The No-Nonsense Guide to Ending Your
Porn Use Forever and Regaining Your Self
Esteem.
By Chris Haven
Copyright Chris Haven, 2013

All Rights Reserved.
No part of this publication may be reproduced or transmitted in any form or by any
means, mechanical or electronic, including photocopying and recording, or by any
information storage and retrieval system, without permission in writing from the
publisher.
Requests for permission or further information on usage of this document should be
addressed to chris@quitporngetgirls.com
Legal Notice
The Purchaser or Reader of this publication assumes responsibility for the use of these
materials and information. Adherence to all applicable laws and regulations, federal,
state, and local, or any other jurisdiction is the sole responsibility of the Purchaser or
Reader.
The Author and Publisher assume no responsibility or liability whatsoever on the behalf
of any Purchaser or Reader of these materials.
Any advice given in this publication does not replace the advice of a qualified medical
professional.
Table of Contents
Understanding Porn Addiction..............................................................................................................11
Day 1.....................................................................................................................................................22
Day 2.....................................................................................................................................................23
Day 3.....................................................................................................................................................24
Day 4.....................................................................................................................................................25
Day 5.....................................................................................................................................................26
Day 6.....................................................................................................................................................27
Day 7.....................................................................................................................................................28
Day 8.....................................................................................................................................................29
Day 9.....................................................................................................................................................30
Day 10...................................................................................................................................................31
Day 11...................................................................................................................................................32
Day 12...................................................................................................................................................33
Day 13...................................................................................................................................................34
Personal motivation to quit using:...................................................................................................34
Three obstacles that I will not let get in the way:.......................................................................35
Day 14...................................................................................................................................................36
Day 15...................................................................................................................................................37
Day 16...................................................................................................................................................38
Day 17...................................................................................................................................................39
Day 18...................................................................................................................................................40
Day 19...................................................................................................................................................41
Day 20...................................................................................................................................................42
Day 21...................................................................................................................................................43
DEEP BREATH...................................................................................................................................43
Day 22...................................................................................................................................................44
Day 23...................................................................................................................................................45
Day 24...................................................................................................................................................46
Day 25...................................................................................................................................................47
Symptoms of Denial.........................................................................................................................47
Day 26...................................................................................................................................................48
What To Do If You Relapse...............................................................................................................48
Day 27...................................................................................................................................................49
A few tips to remember:..................................................................................................................49
Day 28...................................................................................................................................................50
Day 29...................................................................................................................................................51
Day 30...................................................................................................................................................52
Introduction:
What if I told you
that there IS a quick solution to your porn addiction?

that you dont have to let the whole world(your wife, your therapist,your girlfriend,
your pastor, your family) know you are addicted to porn before you quit?
that you dont have to spend months quitting, relapsing, then quitting again?
that there are proven ways to help you quit pornography and chronic masturbation?
that the change doesnt have to be painful or depressive?
that the change you seek can actually make you love life more?
Would you keep reading?

This book is designed to do exactly what it says in the title. Quit porn in 30 Days. The
first few weeks of any great change in your life are the most delicate and the most
important. The goal is to get you started the right way-those who start the right way have
the greatest potential for quitting their addiction. This is not the ultimate how-to book on
quitting porn, nor is it the greatest porn quitting resource out there. If you find yourself
alone in your struggles, tired of hiding your addiction from everyone, seeking a way to
end, or gain control over it and looking for a step by step guide that will hold your hand
through the process, then this is the book for you.
Im not a psychiatrist, religious person, researcher, or counselor. Im just a guy who
was addicted to pornography and desperately wanted out. I wanted out so bad, I was
willing to do anything short of castration. Quitting pornography addiction is no joke and
some guys out there will need therapy and more to get over the hump. Unfortunately,
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many will not seek help for various reasons. My hope is that this book will guide you
towards freedom and be your companion in the first few weeks of this journey.
A goal is a dream with a deadline. The dream is to quit viewing pornography for
good and develop the habit of staying away from porn. The deadline is 30 days from
today.
Chances are, if youre reading this book, youve tried to quit porn on your own and it
didnt work. You might have read all the different theories on quitting porn, checked out
some tips on the internet and haphazardly tried implementing them, but six days later,
you were back on a porn binge.
Maybe your addiction has taken you over the edge and youve crossed the line by
cheating on your significant other, followed through on some deviant sexual fantasy, or
realized that your life as you know it is collapsing around your because of your secret
addiction. Now you want out. For good.
Nine years ago, as a sophomore in college, I tried quitting pornography when I
realized that I could only go out on dates and be confident around women when I hadnt
masturbated or watched porn for over a week. Desperately wanting to date more women
and get into a relationship, I experimented with abstaining for pornography for longer and
longer periods. It worked, till I made a decision quit it completely. To my dismay, I
couldnt. Six years later I was still trying. Each time I failed myself, I could feel my low
self esteem digging its roots deeper and deeper into my psyche.
Needless to day, my college dating experience was terrible. Longs nights of striking
out ended consistently with me going online for my fix. As I experimented with drugs
and alcohol, I got deeper into my addiction, requiring more and more bizzare scenes and
niches of porn to satisfy my dulled senses. I read every book I could find on quitting, got
counseling, confessed at church(yes,I was a Catholic) Masturbation and pornography
became as common to me as taking a leak. Work, school, church, a friends house, now
where was off limits. Whenever I felt stressed or let down, I knew I could count on a
quick fap session to set me straight.
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When I graduated and got a fulltime job at a prestigious communications firm,

porn followed me. By this time, I was only sporadically trying to quit and had more or
less come to terms with living with porn. Shortly after landing a job, I got into a
relationship with a smart, funny and beautiful woman. As sex became routine for me, the
true ramifications of my porn hobby came to light. I began to see flaws in my girlfriend
whom, when I first met was one of the most attractive women Id ever been with
sexually. Little imperfections were regularly under the magnifying glass of my porn
trained mind. Everything snowballed from there and before I knew it, I was in bed with
another woman performing the very same acts I had viewed on some website. When I
came and the exhilaration of illicit sex had passed, I felt absolutely disgusted with myself.
That was my wake up call. I knew I had crossed the line into full blown addiction and
maybe even sex addiction. I resolved there and then to quit pornography for the last time.
There's a quote floating out there that says anyone who says pornography addiction
does exist, hasnt tried quitting. Altogether, it took me eleven years of quitting and
relapsing to understand porn addiction, come to terms with it and eliminate it from my
life. I discover a I had already lost so much inside me ,that I couldnt bear to lose those
close to me by revealing my debilitating condition. I resolved that I would apply
EVERYTHING I had learned in eleven years of struggling to quit in 30 days. Quitting
pornography for a lot of men, in the long run, is a lifestyle decision. Personally, it has
been one of the greatest challenges and yet one of the most fulfilling experiences of my
life. Perhaps it will be the same for you.
How this books works

Quit porn in 30 Days serves as a day by day guide to helping you end your addiction.
Some people suggest 90 days works better, however, Ive found that its helpful to set a
time frame that gives enough time to take serious focused action, but isnt too far in the
future that you give in to temptation to postpone the activity. Not everyone has the time
to fully dedicate themselves to quitting porn. I believe it can be managed while working a
full time job and raising a family .The book is divided into over 30 concise chapters with
a guide for the day, questions and tips to help you along your journey to freedom from
porn. Read a short chapter everyday and make a commitment to focus on just this one
book while trying to quit. Reading multiple books and multiple takes on quitting
pornography distracts from the journey which is difficult enough without adding
confusion and doubt to the mix.
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While quitting pornography addiction is no easy task, following the steps in this book
and sticking to it for 30 days is the best foundation you could give yourself to end your
addiction. I strongly suggest you start right now.
I would wish you the best of luck, but I dont believe in luck. I believe in commitment,
determination and hard work.
The Facts of Porn Addiction:

Every 30 minutes, a porn film is made in the U.S
Every second, 30,000 people are viewing porn
The United States produces 89% of all pornographic material
42.7% of all internet users use porn (102,434,567 people)
56% of divorces involved one person having an obsessive interest in online pornography.
Pornography use increases marriage infidelity rate by over 300%
40% of sex addicts that use porn lose their spouses
17% of women struggle with internet pron addiction
Men are 6x more likely to get addicted to pornography
The average age of pornography exposure is just 11 years old
70% of internet porn traffic occurs during the 9-5 work day
The average internet user receives 4.5pornographic emails per day
2.5billion pornographic emails are sent out daily, which accounts for 8% of all daily
emails
There are 68 million daily pornographic search engine requests, which accounts for 25%
of all daily search engine requests
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The internet porn industry posts revenues larger than the combined revenues of
Microsoft, Google, Amazon, Ebay, Yahoo, Apple and Netflix
Female pornstars can make between $100,000 to $250,000 annually
The average male pornstar makes about $40,000 annually
There are over 800million rentals of adult videos per year in the United States
Utah has the highest porn consumption rate per capita
The United States spends $13.6 billion per year on porn
The 27 states that have gay marriage bans consume 11% more porn than liberal states that
don't ban gay marriage
35% of all internet downloads are pornographic
Sex and Porn are among the top three search terms for kids under the age of 18
Understanding Porn Addiction

There are numerous definitions of addictions, but for the purpose of this book, Ill use
my definition:
Addiction is a compulsion to continuously continue a self destructive habit despite
adverse consequences, coupled with an inability to control cravings.
For a specific take on pornography addiction, the American Society of Addiction
Medicine(ASAM) stated in their new definition of addiction (August 2011) that Sexual
behavior addictions are as real as drug addictions
Science has come a long way in the past few years, especially when it comes to the
psychology of addiction. With regards to pornography addiction, the motivation and
craving to have sex comes from the neurochemical dopamine.
Meet Dopamine
Dopamine could be described as the feel good chemical in our brain. Most of our
desires for food, friendship, sex, love and novelty stem from dopamine and are perfectly
normal. When you see a hottie jogging down the street in a sports bra and tights, you
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brain gives you a little taste of dopamine. When you are craving chocolate and get a
serving of rich, thick chocolate cake, you get rewarded with more dopamine.
Alcohol and heroin boost dopamine levels in the body and can lead to addiction. A lesser
known fact is that over stimulation of the desires for food,love,sex and novelty can also
lead to addiction. Junk food, video games and porn are all commercial inventions
designed to overstimulate our natural cravings and induce us to spend money.
Dopamine also thrives on novelty. The new Iphone,a new video game release, and
different or taboo sex scene from what we are used to- all prompt squirts of dopamine.
Novelty is the reset button for dopamine. Has your latest dopamine surge ended? Get a
fix with something novel. Unfortunately, when we view pornography online, when have
access to an infinite supply of novelty, therefore, an infinite supply dopamine. Whats
wrong with that? Well, with pornography, more novel means that sexual acts which were
always considered normal no longer give us the surge of dopamine we want, leading to us
searching for more lewd and shocking sex acts. One day youre masturbating to a sexy
lady stripping, the next, youre watching a woman having sex with a donkey or violent
rape scenes.
Whats even MORE WRONG with that? Apart from the negative consequences your
change in sexual taste will have on your relationships, self esteem, mental health and
social life, the brain rewires itself continuously when exposed to a habit repeatedly. A
cocaine addicts brain has been rewired the same way an alcohol addicts is. Unfortunately,
a porn addicts brain is wired the exact same way. The ability of the brain to rewire itself
is known as neuroplasticity and its a relatively new area of research. Pornography,
especially internet porn is free, has no limit to consumption, is extremely novel with
hundreds of different and emerging genres, and can only be satiated temporarily by
ejaculation.
Signs and symptoms of addiction

There are numerous signs and symptoms of porn addiction. Generally, the signs are
easier to observe than the symptoms.
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Signs:
1)Extremely difficult to quit in spite of all attempts to eliminate it.
2) Anger and irritability when confronted about porn addiction
3) Viewing porn despite being aware of or experiencing the consequences( failing
relationship/marriage, risky sexual behavior)
4) When you try to take a break, your stress and anxiety levels go through the roof.
Symptoms:
Symptoms of porn addiction vary greatly.
1) No satisfaction from masturbation
2) Lack of confidence and social anxiety
3) Erectile dysfunction
4) Depression
5) Delayed ejaculation
6) Change in sexual preference and questioning of sexual orientation
7) Restlessness and unexplained anxiety
Why you Need to Quit

You probably already have a very good reason to quit if you are reading this book. Porn
addiction wrecks so much havoc in our lives in the long term, that we seldom realize just
how much our lives would change if we quit.
Here are some of the advantages of quitting:
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-Rebuild your self image: Your self image is severely damaged not by your pornography
addiction, but by the behaviors that go with the addiction. Usually, being addicted to porn
involves living a double life-having to lie about your problem and hide it from your
spouse, your friends and your family. The process of quitting rebuilds your self image
because it is a positive step in the right direction. You are taking control of your life and
making a transition which takes a great effort to achieve. Your self confidence increases
as you make progress.
-Bring back happiness into you life: Yes, it sounds clich, but when you struggle with
pornography addiction, you mind is mostly preoccupied with guilt, shame, depression,
frustration, pain and deep cravings. Both the craving for porn and the aversion to it lead
to unhappiness. Quitting restores balance to your mind.
-Drive and will to succeed: I personally believe that a man who is addicted to
pornography is not much of a success. Take a look at your life. Are you even close to
where you want to be? The time spent on porn subtracts from the time you could be
spending on self development, improving your skills for your career or building business
relationships. Incessant masturbation dulls testosterone level. Studies have shown that
high testosterone levels equate to better performance at work, increased focus and a
strong desire and tenacity to succeed.
- Better intimate relationships: Pornography addiction destroys relationships. There is

no doubt about it. Most women are absolutely unaware of their partners porn addiction.
The lying that you use to cover up your addiction is enough to destroy a relationship with
your spouse or significant other. When you avoid social situations, skip dates, break
agreements and lie just to spend time on your addiction, you sow the seeds of destruction
in your relationship.
-Improved social life: Its no surprise that your social life probably suffers greatly. At first
getting back to a social lifestyle can be daunting and tough because you either dont feel
like it or youve gone so long without being social that you dont even know what its like
to be social anymore. You may also feel as if you are socially inept. Quitting restores
balance to your brain which is the first step in improving your social life. An addict
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cannot have a fulfilling social life. A balanced brain leads to improved self esteem and
self worth .Individuals with a healthy sense of self worth are motivated to cultivated new
social connections with like minded people.
-Get diagnosed right: Due to the lack of widespread awareness of pornography

addiction, a lot of males are misdiagnosed by professionals and by themselves as
suffering from ADHD, social anxiety, performance anxiety, OCD and depression among
others. These are often, in the case of a porn addict symptoms of the underlying issue.
Sadly, they are often medicated without the root cause being realized. If you are
misdiagnosed, quitting could very well be the first step in taking back control of this part
of your life.
Where do I start?
There is only one thing that separates the person who is successful at quitting to the
person who isnt. Its determination.
Simply put, the man who wants to leave pornography behind bad enough and is willing
to do whatever it takes to get there will be successful in overcoming his addiction.
Im a fan of Napoleon Hills Think and Grow Rich . The book is the final product of
a lifetime spent studying successful people and discovering the common denominators
of their success. He devised a six step plan to success. Its goes as follows:
1)Have a specific goal
2)Set a specific time in which to achieve your goal
3)Develop a plan to achieve your goal
4)Decide what kind of price you are willing to pay
5)Write it down
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6)Think about reaching your goal everyday
I applied this strategy in my struggle to quit porn and it made a huge impact in how I
started out this program. I suggest you take some time out right now to complete the
above exercise. Even though this book will walk you through a 30 day period, it is
important to also set specific goals for YOURSELF.
The next step is acceptance and making the decision to quit:
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i)
Evaluate the risks and benefits of continued pornography use. Are you ready to
sacrifice immediate gratification or more long term benefits and goals?
ii)
Accept your situation. You need to verbally and in writing accept the fact that
pornography is causing problems for you or is an addiction, or you will be
stuck in a rut indefinitely.
iii)
Change your views of pornography. Pornography is not a requirement in your

life. You do not need it to replace a life of abundance with women or have a
sexually fulfilling relationship with an attractive woman.
iv)
Get rid of all materials related to pornography. Destroy and trash all physical
porn. Install a porn blocker.
v)
Drop the identity you have of yourself as a porn user. The sooner you view
yourself in a positive light-a person who is in control of his life, the less you
will give yourself excuses to use porn.
vi)
Change your environment. Do your roommates use porn? Change rooms. Do

you view porn with your significant other? Talk to them about your decision to
quit or remove yourself from that situation. Yes. You are taking control of your
life because both you and your significant other will suffer the consequences if
you are not already.
vii)
Believe in yourself. I believe in you. You can successfully implement the

practices in this book. You can achieve all the goals youve set and can do it in
30 days.
Relapses
One of the most frustrating aspects of trying to quit any addiction especially
pornography is the relapse. Everyone wants to win, to beat it, to be strong ,to get to the 30
day marker. The reality is that relapses do happen. Anyone who tells you that there's a
way to quit porn in which there is no chance of relapse is either lying to you, or has never
been truly addicted to porn.
If you have relapsed so many times that you think its inevitable, please dont lose hope.
I tried and failed for eleven years. I dont have extraordinary willpower,in fact I consider
my self extremely weak willed. There are certain behaviors that you have, however ,that
if not addressed before day one, will sabotage all your efforts.
i)
Social isolation
ii)
Emotional issues
iii)
Lack of preparation
iv)
Lack of self discipline
v)
Problematic relationships
Social Isolation:
If your social circle consists of your guild on World of Warcraft, youre putting
yourself at a high risk to relapse. Similarly, if you have a small social circle that you are
not close to, or lack a significant other, youre in prime position for a relapse.
The reason for this is that one of the most common triggers for viewing pornography
is being alone for prolonged periods of time. If youre alone, you dont really have many
excuses to stay away from porn. Having an active social life or a supportive relationship
keeps you busy and occupied.
Emotional Issues:
Continuously watching porn leads to various emotional issues or varying intensity. You
may be hiding your addiction from a spouse which leads to feelings or guilt and shame
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,or your porn addiction may have led you to commit acts that are inconsistent with your
self image or sexual identity.
All these feelings are connected to low self worth and negativity, which in turn lead you
to more porn.
Lack of Preparation:
What have you done to prepare yourself to quit pornography? Apart from reading this
book, what other books have your read? What online resources have you consulted? How
will you stay accountable? How will you deal with withdrawal? Let me assure you that
having a limited source of information to battle your addiction will leave you unprepared,
opening up various avenues to a relapse.
You must be mentally prepared to deal with the emotions, withdrawal, easy access to
pornography and various unseen circumstances that will come out to sabotage you.
Lack of Self Discipline:

Self disciple is required to last even seven days without pornography or masturbation.
If you have a habit of quitting most endeavors early, then a relapse is in order. Self
discipline with regards to quitting porn involves committing to 30 day with absolutely no
excuses. No rationalizing that after 2 weeks, you are cured, no losing your job and
coming back to porn, no striking out at the bar and coming back to porn. Absolutely no
excuses.
Self discipline is best cultivated by focusing on one problematic area at a time. If you
feel self discipline is your biggest problem, then I suggest you use these 30 days as a
your first challenge to reclaiming you undisciplined life. Pornography addiction, as stated
earlier is usually the epicenter of problems in an addicts life.
Lets use Toby as an example. Toby is a 23 year old college junior. In the middle of the
semester, Tobys live-in girlfriend of 3 years leaves him for his best friend,Rob. Toby is
devastated by the betrayal. Depressed,the only way Toby can deal with it is by turning to
his only comfort at the time-food. One year later, Toby is 140 pounds overweight .His
doctor tells him that he suffers from high blood pressure and has a high risk for diabetes.
Toby decides that hes too young to throw his health away, so he begins an exercise
program. Unfortunately, each time Toby makes progress, such as losing 4 pounds in two
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weeks, he reduces the intensity of his workouts, or skips a workout entirely. Toby makes
a habit out of this for 3 years. The most he is ever able to lose is 31 pounds, before he
gains it all back. He eventually quits, exhausted by the repeated failures and resigns
himself to being big. His health issues compound due to his weight and accompanied
sedentary lifestyle. His self esteem plunges and he is never able to get back into a
romantic relationship.
Whats the moral of that story? Lack of self discipline will always keep you down, over
time will destroy your sense of self and will eventually encroach into all areas of your
life.
Problematic Relationships
If you are married or in a relationship, constant conflict can lead to a relapse, especially
if you do not know how to resolve conflict the proper way. A lot of men in relationships
find themselves viewing porn shortly after a fight with their spouse as a means of
relieving the tensing brought about by conflict.
Constant fighting can sabotage your consistency if you do not develop a means of
dealing with conflicts within your relationship. Lack of consistency quickly spirals into a
relapse.
The solution is to proactively work on resolving conflict. Conflict and fighting in a
relationship does not have to be a vicious cycle. Here are a few tips that I implement:
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Spend more time being positive with those you are close to. Positive words, praise,
compliments. You'd be surprised at how much criticism and negativity is thrown
around in most relationships.
Avoid people who already have a lot of baggage and negativity in their life. If their
lives are disorganized and unhappy, chances are, you cannot fix it and its best to
avoid getting in serious relationships with such people.
Always look for a way to resolve conflict without raising your voice or arguing.
First off, if you are a man, you never win arguments with women.Ever. Decide
with your partner to sit down and talk things out without trying to hurt each other.
If conflict has been a staple in your relationship, this probably wont be easy, but
persist and it will go a long way in easing conflict.
Calm down and think before you open your mouth. Sometimes the best way to
take care of a conflict is to not say too much.
The Porn Cycle

There are three phases that occur when you use porn. One of the keys to making it
through this day by day guide is to be constantly aware of these phases.
It is important to realize that while these three phases are occurring, you have the ability
to observe and make a choice as to how you will react to each of them.
1) Trigger: A trigger is whatever sets off your desire to watch porn. It could be seeing
a woman jogging in a sports bra, a provocative advertisement on TV or a sudden
rush of testosterone, such as when you've completed a tough workout. Triggers
feel as if they light up your brain with stimulus, letting you know that its time to
satisfy a particular craving.
2) Thought: Thought is the next phase in the porn cycle. This is where you realize
that you are about to get into your porn viewing routine . Most porn addicts
automatically go into their routine, while some experience a slight pause where
their will conflicts with their habit. Thoughts such as I can't stop myself, I'm
too weak., Whatever, I'm not good enough and a host of others come up.
3) Action: This is the actual act of viewing porn, usually culminating in
masturbation. I could involve you making sure you are private, turning on your
computer and heading to your website of choice and choosing what to watch.
Crippling the Three Phases

In order truly quit porn, you must be able to build up your awareness to the three phases
as they occur. Awareness is skill that has to be practiced in order to sharpen it. Your
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heightened awareness is an essential to short circuit these phases as you proceed on your
journey these next thirty days.
In order to improve it, I suggest you track your thoughts for the next seven days.
Ask yourself these questions:
I) What was my trigger?
II) What was my next thought after the trigger?
III) What action did I take?
IV) If you watched porn, what did you watch and for how long?
Track yourself each and every time you are triggered for seven days. At the end
of the exercise, you mind will be sufficiently aware to make the most out of the
next 30 days.
O.k, we're about to jump into Day 1. Before we begin, there are three things I want you to
do. You absolutely have to do them to move on to the next page.
1) Delete all accounts associated with porn. All porn website memberships, all email
address that give you update on anything pornographic in nature including live sex
chats, pornstar fan clubs,everything. If you paid for them, that's even better. Chalk
that up to financial cost of quitting. I'm not kidding. Delete that crap.
2) Install a porn blocker on your computers. Everything. Personal,work, mobile
devices. Do it now.
3) Delete all your folders containing porn. I don't care if you have 3Gb or 300Gb,
delete it. Don't store it anywhere else as back up, its no longer important, no longer
useful. Yes, I know you've probably been collecting some of the most awesome
shots ever,but they have to go. This is your life we're talking about ! Delete it.
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Day 1
You don't set out to build a wall. You don't say I'm going to build the biggest,baddest,
greatest wall that's ever been built. You don't start there. You say, I'm going to lay this
brick as perfectly as a brick can be laid. You do that every single day and soon you have
a wall.- Will Smith
Tip of the Day: Place mirror in the area where you usually masturbate.
Today is the first day of you giving up porn and masturbation. As I have stated
repeatedly in preceding chapters, the first 30 days are the most important. We are taking
this one day at a time, which is by far, the easiest way to get to your destination. The only
day that matters is today. Don't worry about this weekend or tomorrow night. No other
day matters.
You will have multiple urges and cravings and you will have to deal with them head-on,
one by one as they come at you. Remember, each time you get through an urge, you've
just put a brick in the wall you're building.
For today,
Remind yourself that that is a payoff each time you resist an urge
Reward yourself at the end of the day(not with anything sexual!)
Be proud of yourself for getting through each craving
What happens if you are seized by an almost uncontrollable urge to watch porn or
masturbate? Give yourself time. Sometimes all you need is a little time to observe your
urges and let them go through all their phases till they finally die down. Observe. Don't
react. Observe. Don't react. Observe. Don't react. Let this be your mantra.
Remember your successes today, and write down what worked for it.
Good Luck!
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Day 2
Unless commitment is made, there are only promises and hopes;no plans
-Peter F.Drucker
Tip of the Day: Keep a Journal. Write about how you feel. When you feel like quitting,
when you feel insatiable desires and you don't feel you can overcome them. Write it all
down.
Plan you day. Time management is life management. The more productive you
are, the fewer chances you have of being bored. We know what boredom leads to.
Stay on a healthy diet. Its very easy to replace one addiction with another. What is
a healthy ? Eliminate or drastically reduce all fast food. Less carbohydrates. More
fresh fruits and vegetables. Stop eating after 8PM. You'll feel better abut yourself
and look better as well.
When your craving hit, replace them with exercise. I used to drop down and do
pushups till the cravings passed. Exercising while craving builds awareness of the
power of testosterone.
You may have already tried some of these on their own separately in the past. Bear in
mind that changing up these patterns daily keeps your mind busy and away from routine,
which can quickly devolve to boredom.
Its only day two, my friend and we're getting closer to your goal. Reward yourself again,
regardless of if this day was easy or not.
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Day 3
If you think you can, you can. If you think you can't, you're right
Mary Kay Ash
Tip of the Day: If you are so inclined, join a support group for sexual addiction in your
city.
You must consistently take action that further strengthens your resolve to quit porn.
Since you've already deleted all porn content on your devices, its time to dig a little
deeper and completely get rid of all remnants of porn, as well as solidify your
commitment.
Quit touching your penis whenever you feel turned on. Touching leads to
masturbating,eventually.
Review your reasons to quit. Print them out and place them somewhere prominent
Go get a massage. Quitting usually brings up stress and anxiety as you go through
the withdrawal stages. A massage relieves your stress and helps your endure the
process.
You're probably saving some money that isn't going into fueling your porn
addiction. Buy yourself a new movie or CD.
The side effects of quitting vary. Take care of yourself these 30 days. The focus is
you.
Keep rewarding yourself and renewing your commitment each day. The more you do
this, the more likely, you'll be free of porn 30,60,90 an 365 days from now.
24
Day 4
Boredom is the root of all evil-the despairing refusal to be oneself
-Soren Kierkegaard
Below are some of the hints many people who successfully quit porn and masturbation
used to fill some of their urges to view porn. Many porn addicts sometimes feel bored and
then depressed when they are turned on and cannot turn to porn.
Fill the void with friendship. Go to meetup.com and find a group activity.
Salsa,swing, singles meetups, the lists are exhaustive. Having friends around you
greatly reduces your tendency to view porn or masturbate.
If you are at work, or in class and feel the need to view porn, carry a small pad and
pencil and write your feelings down, or at the very least-doodle.
Engage different senses from those used for sex. Have a tasty, healthy snack.
Create a list of goals that will make you feel valued. You are valuable. Act like it.
Volunteer for a cause
Master a new skill
Plan something nice for your significant other or family
Remember, these suggestions only work if you make them your priority.
25
Day 5
The marvelous richness of human experience would lose something of rewarding joy if
there were no limitations to overcome. The hilltop hour would not be half so wonderful if
there were no dark valleys to traverse.
-Hellen Keller
Tip of the Day: Move your laptop/computer to a more public space in your home.
Take a moment today and think about all the good you've done your mind by quitting.
Think about the damage you've done to your brain, your mind, your social life, your
potential, for some of you, even your sanity. What are some of the positive changes
you've noticed since you began?
Here are a few of the benefits you'll reap right away:
You'll have less anxiety as days go by. This includes social anxiety and anxiety
around women.
Increase in energy level, less lethargy
More testosterone available. With great power comes great responsibility
You should notice an increase in your focus.
Pick an activity to reward yourself with today, for the progress you've made.
26
Day 6
A year from now, you will wish you had started today
Karen Lamb
Tip of the Day:Change what you put into your mind. Read positive, uplifting books.
Everyone who has been addicted to porn, has at some point considered how much
money they've blown on porn. I'm sure you have, too at some point. Since you quit, how
much money have you saved?If I piled up all the cash you've ever spend on porn and
porn related activities-would you douse it in gasoline and watch it go up in smoke? I
think not.
Now that you aren't funneling thousands of dollars to some porn marketers bank
account, you're putting extra money in your pocket. If you had a terrible budget before
this (i.e porn was NOT on your budget-you just spend grocery money on porn), then its
time to start to start setting your finances straight.
*Save the money for 30 days and have yourself a fantastic dinner on Day 30
*Start a holiday fund
*Save for a concert or a gadget you've always wanted
*Invest or save the money
This is the best time to take a good look at all the money you save by giving up porn.
Remember, you could be saving yourself from serious financial ruin in the future by the
very steps you are taking now!
Keep up the good work. One day at a time!
27
Day 7
The doctor of the future will no longer treat the human frame with drugs, but rather will
cure and prevent disease with nutrition.
Thomas Edison
Tip of the day: Quit eating crap.
Quitting porn addiction come hand in hand with various side effects, weight gain being
one of the lesser observed effects. Now is the time to get aware of extra food you may be
consuming to take the place of your habit. Food is often used as a reward by those
focusing on quitting. There's nothing inherently wrong with that, however, be cautious
with the quality of the food you consume.
Drink a lot of water.
Fresh fruit
Mixed fresh vegetables by the bagful
Keep your cookies low calorie
Unsalted nuts(Almonds, Brazil nuts,peanuts)
Here are a few rules to follow with your diet to ensure your diet is working for you:
Avoid anything with processed flour. That becomes fat before you know it.
No fried anything
No sodas-not even diet soda. Unless you enjoy filling your body with aspartame
Avoid eating after 8PM
No sweets.
The more holistic your approach to quitting porn is, the better the more satisfying
your porn free life will be, the healthier you will be and the possibility of relapse
dwindles each day.
28
Day 8
Day by day,in every way,I'm getting better and better
Tip of the Day: Don't ever think it permissible with these 30 days to view innocent
stuff, like girls in bikinis of scantily clad models. Total and complete abstinence for 30
days.
Welcome to your second week of quitting porn. You've conquered one week and
done a fantastic job getting to this point. At this juncture, its critical to avoid one of the
major pitfalls of quitting. That pitfall is telling yourself that you'll never ever use porn or
even masturbate again. Instead of making such a monumental decision, remember that
this begins with 30 days and progresses day by day. Soon you'll see that week to week
becomes easier and eventually, year by year. That's how life long decisions are made.
If for some reason your were locked up without access of pornography and not allowed
to touch your penis for a month,while you are aware that without a guide, it would
probably be excruciating, odds are you'd survive the experience. Who knows, if you were
offered a million dollars to quit porn and masturbation for a year, you'd probably quit
right now without this book! These scenarios illustrate the fact that a large part of of
breaking your addiction is the attitude you have about it. The right attitude, one that
accesses both the long and short-term benefits of quitting is key to quitting permanently.
Its now time to formulate a simple plan to avoid giving in to the all consuming urge that
will inevitably arise. I mean that one that possesses you like a demon,where you feel you
have absolutely no control over you actions. One of the easiest ways to avoid giving in to
this urge is to be proactive.
*Expect the urge to hit you at any time.
*Promise yourself, in front of a mirror that you will not give into it today
*An idle mind is the devils workshop these 30 days. Keep busy!
*If you find yourself already taking actions to watch porn again or masturbate, after
doing the above three, you will be in a better position to cut it out instantly,bust out some
pushups, take a shower to just leave the house.
29
Day 9
Lust is the craving for salt of a man who is dying of thirst
Frederic Buechner
Tip of the Day: Always be aware of triggers. Tan legs,daisy dukes,bleached
hair,bikinis,whatever your trigger is,use it as a tool to curb you habits.
By now you will have found ways to help get you through the cravings when they hit.
Hopefully you also will begin to notice that the number of cravings has decreased. You
are beginning to see the light at the end of the tunnel. You know that you can successfully
control your urge or your craving for pornographic images and masturbation. You will
find that the longer you stay away from it and the situations where you used, the less
often the urge comes.
The further you get from the cravings, the more you may feel as though you maybe never
had a problem. After all, if you dont really crave it all that often, how much of a problem
can it be? Its that kind of thinking that has led many people right back into their old habit
of getting watching porn. Right back into the shame,low self esteem and self sabotage
they loathed. They think that if they have so few urges, then jerking off once in awhile to
satisfy them wont hurt anything.
Its a rare person who jerks off on occasion without falling back into the habit. As a
former addict, your past habit is always there just waiting to be ejaculated all over a paper
towel. All it takes is one jerk off session. As long as that old habit is still inside you, you
run the risk of it coming back full strength. The simplest and easiest way to prevent this
from happening is to avoid even touching you dick sexually.
30
Day 10
What we think, we become. All that we are arises with our thoughts. With our
thoughts,we make the world.
-The Buddha
Tip of the day: Stress is one of the top excuses to relapse. Replace you habits patterns of
stress with daily exercise-the best cure for stress.
Some of the more difficult cravings that seem to hang on for weeks after youve stopped
are usually linked to certain situations or times of the day. You may find that some of the
strongest cravings come around certain people, or places. Its much more likely to be a
problem if you are spending a lot of time around a friend who is a heavy porn user. You
can still spend time with that person but make sure it is limited and not in any situation
where you both were exposed to porn. Here are some other tips that may help with trigger
situations:
If you used to anticipate masturbation or porn use while commuting for example, try
listening to a CD while you drive that relaxes or energizes you to help keep the focus off
the craving. Stay away from music you associated with having sex. Sing like crazy to
your favorite songs!
Try taking a different route than usual.
Explore new places to go that you will not associate with having sex.If that means
avoiding nightclubs and bar,then so be it.
What about alcohol? Its led many former addicts back to porn. You can go weeks
without using porn , have one drink and wham the craving to bust a nut hits you out
of nowhere. Remember, alcohol is also a drug and can weaken your will power, no matter
what you do. Some porn users who never cared for alcohol can fool themselves into
believing this wont happen to them. If you see yourself as a not addicted to porn(in
which case, why the heck are you this far into the book?), you may believe having a drink
wont hurt. This is not the time to experiment. Quitting is a process that requires patience
in numerous ways, 30 days of abstinence from any addictive substance is recommended.
31
Day 11
I do believe that when we face challenges in life that are far beyond our own power,its
an opportunity to build on our faith,inner strength and courage. I've learned that how we
face challenges plays a big role in the outcome of them.
Tip of the Day: When you are under the influence of drugs or alcohol, you are most likely
to fall back into you old habit patterns,which lead back to the hole. Keep clean for 30
days.
Many users who stop for short periods seem to lose speed and give in to their old habit.
You do not have to become one of them. By talking about the possible dangers to look
out for you can avoid this. You can be doing very well, feeling very good about yourself,
when suddenly the urge hits like its never hit before.
This often happens just as things start getting easier and youre beginning to think that
youve got things licked. Youve been practicing ways to handle your daily life without
using, but what about a special event?
For example, the first party, the first night out or the first wedding. These special events
pop up and take you by surprise. They are difficult to handle because you will often be
with friends who are using or remind you of using or reminiscing about old times.
To deal with these special events, you must learn to think about them before they happen.
Plan ahead and decide just how you will deal with these situations when they come.
Think a few days ahead. See what is coming up that might trigger cravings and plan now.
32
Day 12
Your journey will be much lighter and easier if you don't carry your past with you
-Unknown
Tip of the day: Watching porn with your spouse or partner has a negative effect on your
self image and sex life in the long term.
One of the ways you can help yourself for good is to change how you see yourself. Now
is the time to think about what you want different in your life. The images of yourself
may be linked to comments from other people or other peoples opinions of you. Valued
people in our lives greatly affect how we see ourselves.
Now is the time to start working on a new, strong image of yourself. What can you do?
Achieve one of your goals from the previous list you made of doing something of
value for someone.
Each time someone asks you if you use porn, or makes an allusion to watching
porn or masturbation, say our loud No, I don't watch that/mess with that/I quit.
Every time you have the chance to say you quit, you will build a stronger image of
yourself. It does feel better than you may think.
Another good way to build your image is to start watching other peers that you respect.
When you are in a situation where you can ask them their opinion on porn , see how that
person acts. Ask others you trust respect how different their lives would be with or
without porn.
33
Day 13
Today is a new day. Hiding from your history only shackles you to it. We can't undo a
single thing we have ever done,but we can make decisions today that propel us to the life
we want and towards the healing we need.
-Steve Maraboli
Personal motivation to quit using:
I dont want to get into trouble again and I want to make better decisions.
I no longer want to spend too much money on pornography
I want to feel good about the way in which I am meeting new people and/or relate to
others more genuinely (as my real self).
I want to improve how I am doing in my career or academically by not constantly getting
distracted,masturbating and feeling unmotivated.
I am physically being affected by my use.
I want to quit and not just say I am going to do it.
I want to get into better shape and have more energy.
I dont want to accidentally harm or hurt anyone physically or verbally because I was
using pornography.
I do not want to be involved sexually with someone that I would have regret or guilt
about later.
I want to make the most out of my family ,career or college experiences and goals
without having regrets, and be proud of what I have accomplished.
I no longer want using to interfere with who I am spiritually and intellectually.
I no longer want to take foolish risks and embarrass others, my family, or myself.
I want to have fewer interpersonal conflicts.
(Other)_______________________________________
34
Three obstacles that I will not let get in the way:

1.
_______________________________________________________________________
___________
2.
_______________________________________________________________________
___________
3.
_______________________________________________________________________
___________
35
Day 14
Tip of the day: Breath.
Stress and using-Many people who go back to porn use say that a crisis pushed them to
use again. Stress during crisis may cause such discomfort that masturbation seems like
the perfect answer.
Substances such as nicotine, alcohol, marijuana, and other drugs do not really ease stress,
but one of the strongest links for many users has been to reach for their drug of choice
during times of stress. It can be a hard association to break. Its not too surprising, then,
that when some kind of difficult event comes up, you think of rubbing one off , even
months after quitting.
This breathing exercise is a good way to slow you down long enough to relax a little and
pull yourself together. In many ways, it does just what any substance would do; it cuts off
the stressful event, gives a pause, and most importantly, lets you calm down. Its an
exercise that makes use of deep breathing, much like the relaxing, euphoric effect you get
from the deep inhaling of smoking a cigarette, having a drink, or getting watching porn.
Take a comfortable position. If you have to, take a moment to get ready. Let yourself
relax by going limp. Then inhale slowly and deeply. When youve taken as much air into
your lungs as you can, stop, pause for a moment, and then breathe all of the air out
slowly. At the end of the breathing-out cycle, give an extra push to remove the last bit of
air. Repeat the exercise five times. This should not be hard, fast breathing; instead it
should be slow, deep, relaxed breathing. Try to practice this exercise a few times a day.
36
Day 15
I don't want easy,just possible
-Soul Surfer
Tip of the Day: Internet erotica and stories are potential triggers. You sensitivity to sexual
themes without images increases exponentially as you starve yourself visually. Avoid
such stimulation at all costs.
Most everyone who goes back to porn use after stopping for awhile tells the same story:
It started again with just one image.
There are several reasons why people cant stop with just one when they let themselves
view an arousing image and masturbated after they have quit. Because of the relation our
brain has formed with the feeling of novelty from that one image, viewing the image
creates the need for more variety a short time later. Its even worse with masturbation.
Once you allow yourself to break the success streak by viewing porn again, its easy to
feel that one more time wont hurt anything.
It is very important to accept that you cannot masturbate even once or expose yourself
knowingly to pornographic images.
After youve not viewed porn or masturbated for a few weeks or a month, its easy not to.
Its also easier not to get started again. The catch is that it is easy to go back again
because, all it takes is one to start you off. Promise yourself not to masturbate even a
little. I'll touch myself,but I won't cum. If you do slip, dont give in at that point. Why
slip if you can avoid using in the first place? Now is a good time to stop and make a
promise to yourself that this is the last time you ever have to stop. Make sure to
congratulate yourself on your progress so far.
Remind yourself of your commitment and of the reasons you are choosing to quit!
37
Day 16
The best way to avoid going downhill is to stay off the slope
-Woodrow Kroll
Today it is time to explore the traps surrounding that just one time thinking. These are
some ways past users have gotten themselves back into porn addiction. Hopefully, you
will look ahead for these traps and wont fall into them.
One common trap is too much confidence. When the craving to view porn seems to go
away, you start to feel like porn did not have any kind hold on your life. After all, you
think, you would only need a clip or two, or a jerk off session to satisfy you now. What
harm could there be?
A second trap is feeling sorry for yourself. You find things dont seem to be going your
way. Youre feeling badly and looking for something to give you a lift. You may begin to
dwell on the times you masturbated. Suddenly, all of the pleasant memories come back
about porn(none of the bad effects, just the pleasant sensations). It seems like watching
porn is the answer.
A third trap involves a crisis. Perhaps you have a major job change or maybe a loved one
or good friend dies. It is usually some kind of difficult event that causes you to want to
feel that dopamine surge in the hope that it will somehow ease the pain. You watch some
porn,then masturbate though it doesnt really help you deal with the crisis. Worse, youve
now gone back to using porn and experience feelings of guiltmore pain to make things
worse than they were.
If you see these traps coming, you can prepare for them and reach your goal of quitting
porn for good. Keep up the good work.
38
Day 17
Success is not owned, it is rented- and that rent is due every day.
-Rory Vaden
As you go through each day after quitting, it really can help to think about a few things.
You can remember that each time you dont use porn and masturbate is another step
toward becoming a non-user for good. Each day is another success, and it builds toward
the end of cravings and the need to get watch porn.
As you probably know, the first week is the most difficult, but you may also have the
most support during that time. When you first stop, you are very aware of the problems
you face and you decide not to give in to them. You start to feel better. People around you
notice you act different and help you feel good about it, because they enjoy the person
that you are becoming. Later, though, the memories of the difficulties fade. You start to
take the health and mental benefits for granted.
Remind yourself every so often of what the first days were like. Most of all, tell yourself
that you really are doing something good for yourself by not using porn. Keep at it!
Youll be very happy with your success.
39
Day 18
Failures do what is tension relieving, while winners do what is goal achieving.
For most porn users, quitting takes a good deal of energy, strength, and just plain hard
work, especially in the first weeks. For awhile, not consuming porn has to be your
primary daily goal. The thing to remember here to help you through this effort is that the
hard work does end. Before long, what started as a war winds down to a few little battles
once in awhile. The urge stops and, for the most part, using porn can become part of the
past, if you let it.
If youve been off for short times in the past and have relapsed, it is possible that you
thought that quitting would be easier. You might also have had a longer period of success
at quitting under your belt, but still went back to using porn after months or even after a
few years. Maybe its been very hard to begin the effort to quit this time. It will help to
remember that its been only one clip or masturbation session that made the difference. If
you put your mind to it, you can do this.
This decision is very important to your long-term success. At some point after people
quit, the ones who make it for good often report a real change in the way they think about
using porn. Somehow, all the work and difficulties become less important. What becomes
clear is that choosing not to watch porn isnt so hard and that all that stands between
them and their success is a decision. The decision is to never watch porn again no
matter what. Once such a decision is made, it can be a great relief. Its like lifting a big
load from your back, and knowing that it is in your power to never watch porn again.
40
Day 19
A real decision is measured by the fact that you've taken a new action. If there's no
action, you haven't truly decided.
Now that you have made it this far, it is time to think back and ask yourself or others who
have recently quit porn to think back to those kind of situations that might cause some
difficulties in the future.
If you were to go back to using porn, what kind of situation would trigger it?
Where would you be?
What would you be doing?
Many people dont think ahead. They enjoy their feeling of success and really dont want
to feel as if it is possible to run into trouble. Yet there is a big value in being able to look
into the future. You can prepare yourself for those trigger situations.
Experts recommend the idea of looking ahead. The goal is to put yourself into the future
situation before it happens. For example, a week before you go out to a nightclub, you sit
and picture yourself already there. You see the people, the drinks ,sexy ladies wearing
miniskirts and little black dresses. You feel your arousal. You begin to feel the urge to
masturbate, perhaps when you get home. Now, begin to imagine yourself beating this
temptation. You can see how, for example, you decide to go outside for a short walk or go
to get a glass of ice water when the urge comes over you. This kind of looking ahead can
be very helpful once you are in the real situation.
The only way to be sure to remain free of the old habit is to decide, once and for all,
never to watch or use porn again. When you get to this decision, you have won most of
the battle.
41
Day 20
Temptation is a woman's weapon and a man's excuse.
-H.L Mencken
Once youve been able to stop using porn and have put in those first few days and weeks
of hard work, it would be self-defeating to start again! Even so, the fact is that many
people who have quit porn go back to watching it months and even years after theyve
stopped.
There is not a safe length of time when you can say, you will never touch it again.
Memories, events, and certain people will always be there to tempt you, even 20 years
from now something can trigger that curiosity or thought of what would it be like to get
high again even if there is no intent or desire to use. Even though the strong cravings to
use do go away there will sometimes be a longing for the past that might tempt you.
A return to using porn is likely to happen if you keep the idea somewhere in your mind
that you will be able to watch porn again one day. You may think that you will be able to
go back and keep it under control.
You are only fooling yourself. The problem is that its almost impossible for a former or
recovering porn addict to go back and use porn sparingly. If you keep such hopes, you
must remember that you would be taking on the whole weight of your old habit. To make
sure that you keep up your success, you must be aware of this kind of trap.
42
Day 21
The best thing about the future is that it comes one day at a time
-Abraham Lincoln
This is the beginning of week three. Hopefully, taking it one day at a time, planning, and
re-evaluating goals and directions, has motivated your desire to continue with your
decision. Today, start with the following deep breathing exercise. Before you begin, erase
any stress for the day and visually put yourself in a place that is warm, relaxing and
inviting.
DEEP BREATH
Learning to breathe deeply is the first step in learning to relax. You will learn to use a
deep diaphragmatic breathing technique as an important core relaxation exercise and
craving prevention method.
Place one hand just below the rib cage (above the stomach). Take a deep breath. As you
inhale, notice the movement of your hand. Did it move in or out? If you breathed
properly, your hand moved out.
The deep, full breath begins with the diaphragm moving down and the lowest part of the
lungs filling with air; the middle pan fills; then the chest expands, and finally the upper
pan of the lungs fill with air.
In breathing for relaxation, breathe through the nose and exhale through your mouth,
feeling warm air leave the body.
Inhale through your nose, hold for 10 seconds - feel the tension in your throat and
chest. Exhale through your mouth with a slight sign; feel the sigh of relief release tension.
The quietest time of breath is between exhalation and inhalation. Learning to feel this
stillness can help you relax. As you exhale with a slight sigh, feel all the tension leave
your body and melt away. Try to recall this quiet time when feeling stressed.
43
Day 22
Nothing builds self-esteem and self-confidence like accomplishment.
-Thomas Carlyle
Today is a day to look at what you see and how you feel about yourself. Ask yourself if
you are still carrying around the identity of a person who watches porn. If you are, does
that identity connect to your dreams and goals. The more you value yourself, the less
likely you are going to make excuses to use again.
For some people, the experience of porn use gave them an identity that helped them fit in,
more than the peer pressure to watch. Watching porn may make you appear to be a little
more laid back and less judgmental, and more open minded which in many social circles
offers a less threatening atmosphere. No one wants to be the prude who doesn't watch
porn. This seems especially true, if you first began using earlier on. Maybe your identity
developed around this environment, attitudes about watching porn and rationalization to
protect your porn use. In essence, you may feel as though you are protecting an identity.
It is time to really examine if you are being true to yourself or imitating a lifestyle that
was conformist and safe.
44
Day 23
As we get past our superficial material wants and instant gratification we connect to a
deeper part of ourselves, as well as to others and the universe.
-Judith Wright
Society today is very much driven by immediate gratification, exemplified with the use of
computers, cell phones, and text messaging. Pornography also satisfies the desire for
immediate gratification by acting as quick fix or replacement for sex. Take a look at
whether the use of technology or porn interrupts true social contact, getting to truly know
other people or yourself, especially your relationship with the opposite sex. Is your
reputation with yourself and others tinged by sexual objectification or your authentic
desire? Building a good relationship as a friend takes genuine contact, time, patience and
good intentions. If you continue to use porn on a regular basis , how long will it take to
build genuine relationships free from sexual objectification?
It takes a good 30 days to really begin to feel better physically, sleep better, and visually
see differences in your self. Take the time to get there, and stick with your commitment.
45
Day 24
You are essentially who you create yourself to be and all that occurs in your life is the
result of your own making.
-Stephen Richards
You have to be honest with yourself as a porn addict that often motivation or lack there
of was an issue. With that in mind take the time today to take an honest look at your
progress. Are there areas that that need a little more attention?
Reviewing My Progress
Using a scale of 1-10 (1 is needs improvement and 10 is very good) evaluate yourself on
the following areas of growth.
1. How well are you doing with taking daily time for yourself to read, meditate and
reflect upon goals?
2. How are you doing with completing professional projects, academic work and
remaining abstinent?
3. How well are you doing with finding activities and using your support system?
4. How honest are you in your commitment?
5. Are you valuing your life enough that you truly want to stop?
6. Are you willing to go to any length to continue not to use?
7. If you were to relapse, what would your trigger most likely be?
8. How well are you doing with handling the cravings in your surrounding environment?
If you are struggling in any of these areas examine if it is something you can improve
yourself. If you need assistance remember sources of support you can contact such as
support groups and trusted non porn using friends. Make sure you are talking about your
struggles. Talk with someone who will keep things confidential.
46
Day 25
Before you attempt to beat the odds,be sure you could survive the odds beating you.
-Larry Kersten
The closer we get to success, the closer we can get to over-confidence. Critical times for
someone who stops using substances tends to come at one month, three months, six
months, and a year. It is easy to tell yourself after six months of not using that one hit
wont hurt. This over-confidence comes in the form of denial. Listed below are different
levels of denial to be aware of and recognize when they begin to surface.
Symptoms of Denial
Some common techniques of denial often resurface. It is important to remember the types
of denial we used while in our using behavior. Identify how you used denial or remember
to evaluate this on a regular basis.
1. Outright denial I have no problem.
2. Minimizing Admitting a problem, but discounting its seriousness
3. Hostility Defending yourself against those who label you an alcohol or drug user
by becoming angry and maybe making threats.
4. Diversion Changing the subject or dodging the issues.
5. Blaming Pointing a finger or accusing other people, things or situations for your
using.
6. Rationalizing Using excuses or justification for your use.
7. Intellectualizing Analyzing the problem, looking for causes, or avoiding the
personal responsibility for the problem.
Dont let excuses or denial leave you hanging!
47
Day 26
One of the common mistakes someone can make when they quit porn and have a slip, is
to throw all they have accomplished away. Dont allow the guilt to take over, or use a
relapse as an excuse to keep on watching porn. The list below is to help you understand
what to do if a relapse occurs.
What To Do If You Relapse

Stop If you use porn again following a period of abstinence, the first thing to do is tell
your self to STOP watching and using all forms of porn immediately.
Acknowledge the Relapse Feeling bad or guilty is a signal to change and not give up
and keep using porn. Acknowledge what you feel. Guilt and disappointment are normal
under the circumstances of a relapse and you have to work through them.
Get Honest Be honest with yourself. Now that the relapse has occurred, being
proactive by taking positive steps is a practical and meaningful way of getting back to
abstinence. Get the help you need. Do what worked before.
Get Help Immediately share your slip with some other concerned person, such as a
family member, friend, sponsor, counselor, or support person. If you have been relapsing
over a period of weeks or months, consider seeking professional intervention.
Reflect on What Went Wrong Journaling is a good way to list and understand the
circumstances that contributed to your relapse. Did circumstances include a change in
relationship, an alteration of goal-oriented practices, a shift in emotions or maybe an
unexpected event?
Reflect on What Worked Evaluate how well you have used your support systems in
the past. Had you reduced the number of support activities prior to your relapse? What
activities or friends helped to support your abstinence? Write down anything that helped
you.
Get a Plan Write out a plan and/or contact an understanding person that can assist you
in writing a plan to stop using.
Stop the relapse as soon as possible- regain control. Do what you need to do to be
healthy and safe!
48
Day 27
Life can only be understood backwards; but it must be lived forwards.
-Soren Kierkegaard
Taking an honest look at the bad things that happened while addicted to porn is one of
the hardest things to do. When it comes to use of porn it is easier to focus on what we
really thought was exhilarating. If we stay in this thinking, return to use is almost
inevitable. It is important to keep all memories in perspective. End positive thoughts of
watching porn into a negative ending. For example if you have the thought
Masturbation would be really nice right now change the thought to, I could get
escalate it and end up depressed because I can't quit, or I could get caught and my
significant other would definitely end our relationship.
A few tips to remember:

Never associate having an orgasm to porn as pleasure.
Reminiscing is a symptom of psychological dependence.
Partners and friends who watch porn are likely to support and encourage the part of
your brain that likes to use porn.
Hang on to the success you have made.
49
Day 28
Quitting porn is just one stepping stone in your life. Often time we begin to reflect on the
years we have used porn and the impact we might have had on ourselves. Today you can
get a head start on evaluating your personal legacy and level of self satisfaction with
your life. Do you feel good about your life with porn in it or do you want to change the
reputation you have with yourself? It is never too late to get involved and change your
personal legacy. If you are struggling with things to do a list of ideas is provided.
Hopefully it will motivate other ideas for you.
First clarify your goals, values, and priorities. Get regular exercise, daily if you can. Eat a
balanced diet with three meals a day. Get as much sleep as you need. Hang around with
friends that are healthy positive people and can balance work and social life.
50
Day 29
Meditation is all about the pursuit of nothingness. It's like the ultimate rest. It's better
than the best sleep you've ever had. It's a quieting of the mind. It sharpens everything,
especially your appreciation of your surroundings. It keeps life fresh.
-Hugh Jackman
Meditation can help most anyone through the toughest of times. Meditation helps us to
understand what we can change and what we can control. Use the meditation to help get
through the daily professional, relationship or academic stressors that influence the drive
to relax by using porn. Meditation might bring relief during a life crisis and be a source of
support. A good system of meditation that has been proven to help those addicted to porn
is Vipassana meditation.
Weigh decisions and emotions and remember the easiest solution is immediate
gratification of orgasm. The healthy solution takes maturity, strength, courage, growth
and patience. Place trust and value in yourself.
51
Day 30
One Day at a Time
Congratulations, you have reached day 30! This is no easy task and you should be very
proud of your success.
Your new freedom from porn can be an important start for changing other parts of your
life. When you were surfing porn and masturbating you lost time with learning and
appreciating strengths that you have. Now you can use this time to enjoy yourself and the
things around you.
No longer using porn can be a first step in making other important changes. You can do
just about anything else you set your mind to achieve. The same skills that went into
planning for and reaching this goal can be applied to other goals in your life.
The most important thing to remember is to take life a day at a time and focus on the
positives that have come from your decision. Cravings and thoughts about using porn will
return from time to time but eventually they will disappear almost completely.
Hopefully the suggestions along with the 30 day guide to quitting porn have been
beneficial to your decision to quit. Remember you can return to this anytime for support
or reminders to assist you.
Do something good for yourself today!!!
52
End
This book could have been full of complicated exercises and affirmations with links
back to special treatments at secluded treatment centers that would presumably cure you
of addiction, but the truth is that might not be what you are looking for.
Instead, I've purposely kept it simple, because sometimes that's all we need. I think
instead of looking for every cure and solution to your sex/porn addiction , you should just
pick one, and devout all your energy to it.
Now that you've completed 30 days, I'd like to give you one secret that will help you
live the rest of your life without ever touching porn or getting addicted to sex ever again.
The secret is loving yourself. I don't mean liking yourself . I mean loving yourself with
everything you've got. Look at yourself everyday in the mirror and say I love myself.
When you love yourself, truly, you won't hurt yourself, or sabotage your health and your
relationships for any kind of addiction.
53
About the Author:

I've fortunate enough to have some tough and amazing experiences in my life so far.
I've been educated on three continents, lived in 19 states in the United States, gone from
being a depressed, low-self esteem teenager who could never get a date to a self confident
man who has dated dozens of amazing women from all over the world.
Everything I've achieved in life till date pales in comparison to my experience of quitting
pornography.
I've struggled with pornography and sex addiction for years. It tainted every aspect of
my life. I finally climbed out of that pit and looked back in to see thousands still
struggling up that slippery slope.
I help the new generation of men who find themselves addicted to sex and porn in a
highly sexualized, information saturated society.
You can find me online here:
Twitter: @ChrisHaven2
Blog: quitporngetgirls.com
Please feel free to email me at chris@quitporngetgirls.com
I'd be honored if you reviewed this book on Amazon. Thank you.
54

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Quit Porn In 30 Days

Copyright Chris Haven, 2013

What if I told you

that there IS a quick solution to your porn addiction?

Would you keep reading?

When I graduated and got a fulltime job at a prestigious communications firm,

How this books works

The Facts of Porn Addiction:

Understanding Porn Addiction

Signs and symptoms of addiction

Why you Need to Quit

- Better intimate relationships: Pornography addiction destroys relationships. There is

-Get diagnosed right: Due to the lack of widespread awareness of pornography

6)Think about reaching your goal everyday

Change your views of pornography. Pornography is not a requirement in your

Change your environment. Do your roommates use porn? Change rooms. Do

Believe in yourself. I believe in you. You can successfully implement the

Lack of self discipline

Lack of Self Discipline:

The Porn Cycle

Crippling the Three Phases

Reward yourself at the end of the day(not with anything sexual!)

Be proud of yourself for getting through each craving

Volunteer for a cause

Master a new skill

Plan something nice for your significant other or family

Increase in energy level, less lethargy

More testosterone available. With great power comes great responsibility

You should notice an increase in your focus.

Drink a lot of water.

Mixed fresh vegetables by the bagful

Keep your cookies low calorie

Unsalted nuts(Almonds, Brazil nuts,peanuts)

Avoid eating after 8PM

Three obstacles that I will not let get in the way:

What To Do If You Relapse

A few tips to remember:

About the Author:

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