My Plan for Changing Porn Use
Choose one situation involving your porn use that you want to handle differently. A useful first plan names what you want, an action within your control, and what you will notice afterward.
For: People seeking help or planning their own support · 2 PDF pages
No email or account is required. Use the PDF or printed spaces for private notes. This guide does not collect worksheet answers. Save and reopen a completed PDF to check your notes.
Start with the impact that matters to you: time, sleep, responsibilities, relationships or a sense of choice. You do not need to apply a label to yourself. You also do not need to set the same goal as someone else.
Original worked example: make the plan specific
| Part of the plan | Fictional example |
|---|---|
| Situation | I stay on my phone later than I intended and miss the bedtime I chose. |
| What I want | Make a deliberate choice about my evening and leave time for sleep. |
| One action to try | At the bedtime reminder I set, put the phone on a charging shelf and decide what I want to do next. |
| Support I might ask for | Ask a counselor to help me understand why the plan feels difficult. |
| What I will notice | Whether I followed the action I chose, what got in the way, and how the next morning went. |
The example is not a treatment recommendation or a promise that a phone rule will solve the concern. Choose an action that fits your actual situation. A blocker, app or accountability arrangement is optional; this worksheet does not ask another person to monitor you.
Build my own plan
- The situation and what I want to change
- When/where it happens; what is going on; the effect that matters to me.
- One action I choose and an alternative
- Something I can do myself. If it is not workable, what smaller step or question could I try?
- Support and review
- Who I might ask; the specific help I want; when I will look at what happened.