Two cognitive-behavioral techniques for quitting porn: first, recognize it doesn't deliver what it promises and let that kill the appeal. Second, compare watching to not watching, then fill the freed-up time with things you actually want to do. The shift feels natural, not forced.
There is two popular ways to move on from a behavior in the cognitive behavioral education space. The first one is to essentially just devalue the behavior by realizing on a logical and maybe emotional level that it won't give you what you thought it could give you. Now, the other way is to simply compare that behavior to the opposite of that behavior. So in that case, comparing watching porn to not watching and to make it easier to potentially add new things in your life that you could try or do things that you you always wanted to do instead of watching porn. Now, not necessarily as a replacement, but rather as a natural way to just fill your time now that you'll have way more free time. And that usually makes it very effortless for people to move on from a behavior because if you do that process the right way, you'll just feel like, why have I been PMOing? Why have I been watching porn all of this time? And it doesn't even make sense anymore. And then you really move on from that because you realize that there are better options out there that are way better.
