https://www.pdfdrive.com/the-porn-pandemic-a-simple-guide-to-ending-pornography-and-masturbation-addiction-and-getting-back-into-the-real-world-e200511382.html
Read this first, it's 70~ pages, easy to read, succint, and useful.
The three A's of addiction are: 1. Attraction, 2. Anonymity, 3. Accessibility
Porn can really ruin your life more than other addictions because it easily satisfies all three A's: Attraction -> it's tied to your biological drive for sex, so it's initially attractive. Anonymity -> Nobody knows, and you can easily use it whenever. Accessibility -> It's two clicks away, and free.
Other addictions such as gambling, booze, drugs, have more barriers to them such as cost, availability, social drawbacks like people know you're drunk/high etc. So people that would never consider using cocaine for example can get hooked on porn because of the low barrier.
This is touched on a bit more on the book. And there's other useful concepts that helped me deprogram. I learned more about how porn escalates into bizarre fetishes, how it rewires pleasure centers in the brain, how it makes you more callous towards women and more prone to sexual violence, and the physical degeneration it brings.
I'll tell you what I did.
1. Blocked porn sites on Phone and Computer:
To block porn for free on computer, you can block it on your windows HOSTS file, or install K9 web blocker.
I installed Cold Turkey app on computer. Blocked all porn sites. Also blocked sites that often have sexual "triggers", questionable content (e.g. 4chan, reddit, other imageboards). I bought the premium because I use the features for productivity.
I installed Stay Focused on phone to block internet browsers. You can download a "Safe Browser" for free, that auto-blocks sites with adult content. (This kills #3 - Accessibility)
2. Use phone and computer outside of your room. Block access to phone and computer during set times. For example, you can make it so you can only use your computer from 1pm - 730pm. And the same for your phone. Adjust for your needs. Take a break now and then to recharge. When you spend a lot of time aimlessly browsing the net, it's easier to get into a state of low mental resistance, and then switching to porn. So you prevent that from happening. (This kills #2 & 3, Anonymity and Accessibility)
3. 90 Day MUNKA working, 54x in Sacral, imagining blue fire burning away the dross + Affirm 9x: "In a healthy and positive way, I am completely and permanently free from all traumas, blockages and hangups about sex, orgasm, relationships and masturbation." and Affirm 9x: "In a healthy and positive way, I am completely and permanently free from all negative and self-destructive sexual desires, and I am completely and permanently free from all desire to look at any porn or sexual imagery."
(Even if I'm accidentally exposed to sexual imagery online now, I have virtually no feelings towards it whatsoever.)
4. I read through the book above. You might also want to read some other material that exposes the porn industry. Or watch a documentary where pornstars talk about how fucked up the industry is. To kill the first A - attraction, you have to work with it emotionally and replace it with it's opposite - repulsion, disgust, (or indifference/boredom.) Now, whenever porn thoughts pop up in my mind or dreams, it's countered with that negative emotional reaction for me. And I also sometimes think things like, "I'm not jerking it to the adult victims of child sex abuse. I'm not contributing to that."
5. But usually, if porn thoughts and visuals pop up in my mind, (like specific scenes replaying in my mind,) I take the mental image and split it asunder like the Ritual letter destruction (or shattering a glass pane), and blot it out, by painting it black. Adjust based on what method of destruction feels best for you. Do the above also when you're masturbating to imagination and porn stuff creeps in. There is positive, natural sexuality, and negative stuff like bizarre fetishes that comes from porn. Discern between the two and cull the latter. I would also cut any ties to any specific pornstars, not letting them into your fantasies either. It's better to "create" your ideal lover instead. Also try to engage all the senses like smell, taste, feel, etc. so your fantasy will be much more attractive than pornography. When you orgasm, affirm it to attract an ideal lover that is perfect for you into your life, or use it to clean and open your chakras.
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