How To Quit Porn For Good Ebook PDF

Presents
A Guide to Mastering Life Through Taking The First Step
HOW TO QUIT PORN MENPROVEMENT.COM !1

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Table of Contents
Introduction
Program Goals
Part 1: Why Quit Porn (The Science)
Part 2: Symptoms of Porn Addiction & Benefits of Quitting
Part 3: The Rules
Part 4: Quit Porn FOR GOOD
Part 5: What to Expect (Recovery)
Part 6: Tools And Resources
Part 7: Never Going Back
Part 8: Closing Thoughts
Sample Porn Free Day
30 Day Workbook
About The Author

Introduction
Hey man,
First off, congrats on taking the first step towards improving your life and
quitting porn FOR GOOD.
Let me tell you, this is not an easy thing to do.
I know from personal experience.
3 Years ago, I was the biggest porn addict of them all. Well maybe.
I spent over 10 years as a slave to porn and masturbation. I loved it.
I can vividly remember the first time I caught a glimpse of a porn site. It was
in my friends dads office, doing things we weren't supposed to be doing.
My brain lit up like a christmas tree. From that moment on, I was hooked.
I spent the rest of my teenage years in a porn driven haze. I was a normal
kid, but every single day revolved around watching porn at least twice, and
I didn’t think anything of it.
Most guys don’t, until it becomes a problem.
High school flew by, and I didn’t have sex with a single girl. Captain of the
soccer team, good looking kid, but porn took away all my desire to have
sex with a real girl, and quite frankly, robbed me of all my confidence.

College was a slightly similar story, but there was sex involved. Not nearly
to the potential I could have achieved. And I didn’t even know the meaning
of a meaningful relationship.
I look back on all those years now. What should be wild memories, are
drowned out by memories of my favorite porn scenes. Burned into my brain
like grooves in a CD.
When I hit 23 is when things got bad.
I was done with school, living at home and found myself battling a crippling
anxiety disorder. Porn was my only escape. I used porn daily to run from
the pressures of everyday life. Anxiety, finding a job, figuring out what I
want to do with my life. Taking responsibility.
Thankfully for me, and you - I came to my senses.
And life has never been the same.
“I was blind and now I see.”
I was about 23 and a half when I first stumbled upon the idea that porn may
be causing many of my problems. Places like Reddit No Fap and
boldanddetermined.com really instilled mindsets in me that porn and
masturbation were evil and had to go.
There was resistance - but I knew the truth.

I knew that I no longer wanted to be a slave to porn.
That I didn’t want to wake up in another 10 years in a sexless marriage
because of my addiction.
I knew that I didn’t want to under perform for another second in life.
And my mission was to become the best possible version of myself.
Since then, I have come far.
What started with quitting porn cascaded into a lifelong desire for self
improvement.
Girls, money, self employment. My dream life.
And it couldn’t have happened if I didn't take the first step. Quitting porn.
I can say this with my hand across my heart.
And I want the same for you.
I want you to wake up everyday and be free. No longer be a slave to your
laptop, smart phone or DVD collections. A slave to porn.
I want you to meet real women. Have real happiness. And reach your full
potential.
And I’m going to show you how.

This program will teach you how to stop watching porn and masturbating
for GOOD. And it will instill the skills you need to replace porn with habits
that will make you flourish.
Replacement is key. No one ever quit porn by just quitting porn. Something
has to fill the void and a lifestyle change must occur.
It’s everything I did and used to be porn free for over 2 years now.
Like I said, it wasn't easy.
But it’s the first step to your new life.
And after you achieve this, anything is possible.

Goal of This Program
The goal of this program is simple. To get you off porn forever so you can crush life like
you were born to do.
The methods are less simple. But in a nutshell here are the four parts:
1) Understanding
The more you understand about why you are addicted to porn in the first place, and the
more you know about how to quit, the better you will do.This is porn 101. We don’t
skimp out.
2) Mindset Manipulation
Your mindset is key to success, for the long term. I will teach you the tools you need to
get off porn and then stay free from it forever. These tools will not only rid you of porn,
but they will be applicable to every area of your life. Double whammy.
3) Rebooting
The rebooting process is the process of restoring ones neurotransmitter levels,

especially dopamine, to normal levels. The way this is achieved is through the
abstinence of orgasm or fantasy. As time passes, you sprout new receptors. You’ll learn
all about this don’t worry.
4) Rewiring/Replacing (Habit Manipulation)
The last step is rewiring your brain. Right now you have strong impulse pathways and
weak decision pathways, when it comes to porn. We will reverse it and weaken the
addiction pathways over time. We will the create new, healthy pathways to replace porn
with, leading to freedom and accelerated living.

Part 1: Why Quit Porn (The Science)
There is plenty of evidence that porn addiction and porn in general is
detrimental to the human brain.
It’s like we’ve been part of a big 15 year experiment, and now all the test
subjects are experiencing the negative side effects from extended use.
So what’s important to understand when it comes to porn and the human
brain?
Let’s have a look..
The Science Behind Porn Addiction
This is where this program gets a little geeky, but bear with me. I’ll try to
make it as smooth and simple as possible while still making you gasp. It
won’t be hard.
Let’s start at the very beginning.
Evolution:
Internet porn is a super stimulus like nothing our brains have never seen
before.
Our brains, which are the same as they have been for thousands of years,
have never been exposed to the stimulating effect of internet porn, or

anything else like it. It is only 15 years old, after millions of years of
evolution.
When you see a girl, your primal brain is programmed to want to
reproduce.
Naked woman in sight? Reproduce.
This is because evolutions top priority is to make babies. And in modern
day, the brain is now exposed to more sexual partners in 1 week than it
would usually be exposed to in a lifetime.
The brain doesn’t know you’re looking at a computer.
It sees boobs, it wants to reproduce. And the catch it, there is no off button.
The Coolidge Effect:
An Australian experiment shows
that it’s not the mere nudity that
gets people aroused, but
instead it is the “unending
novelty.” When men were
subjected to viewing porn, the
switch in porn videos was what
created a huge spike in arousal
and erection circumference.

This can also be seen in a study done on male rats.
Drop a male rat in with a female and he will mate with her, then he will lose
interest. Drop another female in, and he will liven up and mate with her,
then go uninterested. Drop another female in, and he’s up again for more.
This will continue for as long as the mouse can last.
Like the rat, this is your natural programming, which is why many people
see marriage as un-natural, but I’m not going near that subject.
Rats mating with the same female also take much longer to ejaculate than
with they are with multiple females.
This is called the Coolidge effect.

Essentially, the Coolidge effect causes declined sexual interest in the same
sexual partner and increased sexual desire with multiple sexual partners. It
also overrides ejaculation every time you are presented with a new parter.
And to your brain, the 2D women on your screen are new partners. This
absence of a cognitive filter allows viewers to continue to seek out porn at
endless amounts to satisfy their primal need.
There is no escaping it and this is why porn is so addicting.
Unending Novelty:
While watching porn, your primal brain (the limbic brain) gets more and
more and more and more sexual partners in only 20 minutes than it ever
should. New videos, new girls, new scenes. The brain will never get
enough and the only thing that stops it is ejaculation. (like the lucky lab rat
above)
This is insanely pleasurable, we all know it.
But you can’t have this synthetic pleasure without a downfall.
The Limbic Brain:
The limbic brain is the primal part of your brain (the emotional instinctive
brain). It’s where the sexual desires and The Coolidge effect comes from.
And it is the origin of all addictions.

While the pre fontal cortex controls our thought and understands the
consequences of actions, the limbic brain does not.
The limbic brain is all about avoiding pain and feeling pleasure.
Boiling water bad, porn good.
Inside the limbic brain you will find the reward center or circuit. This is very
important.
When you are addicted to something, like porn, this is where it starts. The
rule of the brain is when you do something, you must be rewarded. It
wants you to seek reward and simple pleasures, to eat, bond, fall in love
and things like this.
Enter dopamine:
Dopamine is the feel good neurotransmitter. You get it when you eat, when
you see a hot girl, and yes, when you watch porn.
Dopamine is the gas that turns the reward circuitry on. And at the core
level, you don’t crave the food or porn but you crave the dopamine spike
that it produces.
It’s behind all motivation to do anything. And the bigger the surge of
dopamine a stimulus gives you, the more you want it.

Novelty is dopamine's best friend. (The newest movie, over eating and
never ending porn scenes)
Dopamine is the whole driving force for the Coolidge effect.
In the rats, the reward circuits were stimulated more and more with each
new partner. And they don’t have a pre fontal cortex to stop it.
With each new video you watch, a new boost in dopamine is excreted.
This feels great, but it’s un natural.
Like a never ending source of free drugs in your hands, it causes intense
over indulgence. It’s your brains primary instinct to do so.
What this causes is eventual dopamine in-balances. Yes, like drug,
gambling and other addictions, porn addiction changes your brain in the
exact same way.
Porn raises dopamine, higher than eating (and sex), and while you can’t
just eat forever, you can watch porn for as long as you physically can (or
until you come).
Porn also keeps your dopamine elevated at this higher level for much
longer than sex ever could.
See the imagine on the next page.

Picture courtesy of visual.ly. See full infographic here.
Highly Stimulating + Novelty + Unlimited Supply + Ignorant Binging
= Porn Addiction
The Result: Desensitization
As men become sensitized to porn and multiple partners on the screen,
men become disinterested in real life sex with one woman. Like watching
the same porn scene over and over, it’s just boring.
The reward circuitry and dopamine levels become numb. In the synapses,
the large volumes of dopamine being released causes the dopamine
receptors to down regulate to account it. Overtime, this becomes the norm
and receptors die off.

This leads to a numbed pleasure response.
This lack in receptors causes a need for un natural dopamine surges. This
is seen in Meth addicts, Cocaine addicts and yes, porn users.
This leads to to the need for more. Better porn, more scenes, more girls,
kinky shit & more (some of my clients even turned to gay porn)!
And eventually, without it:
1. You can’t get an erection.
2. You can’t come.
3. Or you’re just plain bored.
Time for more porn.
But it doesn't end here.
This trickles off into every day life.
Things become bland. Life becomes dull.
Your dopamine receptors are so fried that nothing has any joy to it
anymore.
This is where the lack of motivation and lust for comes from.
Most guys who stop watching porn talk about this huge zest for life they get
back. You’ll feel it soon.

It’s all chemical. It’s the brain restoring to its normal sensitivity level
(rebooting).
This is why so many porn users experience depression and anxiety. And
not realizing what the real problem is, they go on dangerous medications
that mess them up even more.
It’s a disaster.
And until the dopamine receptors bounce back after a period of healing or
withdrawal, the pleasure will not return. And the earlier you start watching,
the worse it is.
If you start at 14, you will have chemical imbalances in your brain at 22.
And according to Canadian researcher Simon Lajeunesse Phd, most boys
start viewing porn around the age of 10!
How this will effect you is all based on the individual.
For me, it was a wicked anxiety disorder. Marc Summers who wrote a book
98 ways to stop masturbating had the same issue.
After quitting porn, the anxiety diminished. Yeah, it took a long time for me -
but I was messing my brain up for over 10 years!
I know, this is pretty technical.

If you want to learn more about the technical stuff you can check out my
article: Porn Addiction: How to Quit Porn For Good
Via menprovement.com
Still Not Convinced?
Shockingly, when researchers looked at two different brain scans (one from
a man who orgasmed to porn and one who orgasmed while having sex) the
results were scary.
The brain scans of the man who orgasmed while having sex showed his
brain lighting up in areas of compassion and love.
While the brain scans of the man who orgasmed to porn showed his brain
lighting up in completely different areas. The parts of the brain lighting up
were the addiction pathways, the same parts of the brain that light up when
someone shoots up heroine.
This can be seen in the Valeria Voon Study found here.
The study concluded that compulsive porn users great to porn cues in the
same exact way that drug addicts react to drug cues.
But theres more.
Compulsive porn users were found to crave porn, but did not have
higher sexual desire than controls. They only crave the screen.

Some More Interesting Facts About Porn Addiction:
“If you don’t believe in porn addiction, then you haven’t tried stopping.”
1) This second, over 30,000 people are viewing porn.
2) 42.7% of all internet users view porn.
3) 56% of divorces involve one person having a problematic interest in
porn.
4) Men are 6X more likely than women to get addicted to porn.
5) But 17% of women are still addicts.
6) Each day, there are 68,000,000 daily pornographic search engine
requests, which accounts for a quarter of all searches.
7) Amazingly, the internet porn industry posts revenue larger than the
combined revenues of Microsoft, Google, Amazon, Ebay, Yahoo, Apple and
Netflix.
8) And Utah has the highest porn consumption rate per capita. Come on
Utah!
Stats via Chris Haven, QuitPornGetGirls.com.

Part 2: Symptoms of Porn Addiction
And Benefits of Quitting
I don’t think there’s anyone reading this who is unsure of whether or not
they have an addiction. And porn addiction in my opinion is one of the
hardest addictions to beat.
It may not be more intense than cocaine or heroine, but the availability of it,
and the normalcy associated with it, makes it extremely challenging to stop.
In the world we live in, you’re looked at as being weird if you don’t watch
porn.
It’s crazy.
But for our sake it’s a good thing, and my #1 reason to quit.
I’d rather be in the 1% of guys who have actual emotional and sexual
intelligence, than in the 99% of dopamine desensitized sex zombies.
And boy does sex feel good off porn.
This is only one major improvements I’ve noticed since beating my porn
addiction.

So lets look at why you should quit porn, some symptoms and how to
access if you’re addicted or not.
Why Quit Porn?
I know you already want to quit porn. You’re reading this book after all. But
for motivation, check out my top reasons to quit watching porn.
1) The best version of yourself doesn’t watch porn
I know he’s not a real man, but do you think the character James Bond was
watching porn in between killing bad guys and slaying gorgeous women.
Do you think George Clooney and Brad Pitt were spending hours streaming
porn in their trailers on the set on Ocean’s 13. There’s not a chance.
Guys who live lives that you envy, get girls you want, and carry themselves
like you should, don’t waste their time jerking off to internet porn. They are
ambitious. They approach women and are smooth when they do so.
2) Porn makes you lazy
Men no longer have to make any attempt at fulfilling there sexuality. It is the
worst thing that ever happened to the race. Men used to go out of their way
to win the hearts of women they wanted. They used to be romantic and
bold. Now they just stay home and spend countless hours surfing internet
porn instead.

3) Porn strips you of your desire for improvement
There is no reason to go to they gym. There is no reason to do your hair
and make yourself look good. Porn will never reject you no matter how you
look, and regardless of how much money you make.
When there is no primal need to impress the opposite sex in order to fill
mans instinctive need for lust, men let themselves go and lurk their house
in their underwear.
4) Porn causes insecurity
Porn sets unrealistic standards for men. To be in porn men must have
abnormally large “talent.” Men who watch porn consistently grow to see
that as the norm and themselves as inadequate. It’s a slippery slope
because this insecurity keeps men from having sex with women, in turn
driving them deeper into porn use.
5) Many men find porn more stimulating then sex
Porn is now so fantastically HD, with every sexual fantasy imaginable at the
click of a mouse. The pleasure of watching porn is starting to overtake the
pleasure of actual sex, if it hasn’t already done so.
Men searching hundreds of fetishes and videos in the matter of an hour
now find sex with a woman of the standard they can get (because of the

porn) boring, and un pleasurable. This is a very dangerous line, as seen in
the examples below.
- Example 1
- Example 2
- Example 3
- Example 4
I could link you 100 + examples easy, of just men who write about it online.
If this sounds like you you really need to sort yourself out. Get on the
forums, there are many people who have been through the same thing who
can help you along the way.
6) Porn causes ED
Because of reason 4 and 5, porn causes erectile dysfunction in an
enormous amount of men. Porn becomes the only thing that can stimulate
them because of the intense visual experience it offers the brain. This
experience is unnatural, and real sex become bland and un-stimulating.
- Example 1
- Example 2

7) Porn Destroys Relationships
Yes, guys can watch porn and still be good with women. And even have
girlfriends. But at some point, it hinders the relationship. Have you seen the
movie Don Juan? I can’t tell you how many women email me at the point of
last resort because their husbands/boyfriends for addictions are destroying
their relationship. Women don’t know how to handle this and feel extremely
insulted by your porn use. Even if you’re not aware of it.
8) The Inferiority Complex
Porn creates an inferiority complex. When you watch porn, you are
watching other men have sex with women you wish you could. This, and
the fact that they are so well endowed, creates a subconscious inferiority
complex to all men.
Benefits of Quitting Porn That People Notice:
1) Improved self and sexual confidence
Porn addicts are notorious for having zero sexual confidence. Why would
you when you’re watching guys with abnormal size cocks have sex with
abnormally hot girls. Your man hood most likely doesn't match up, and
getting undressed in front of a girl can become crippling. This is
unacceptable. When you stop watching porn, sexual confidence is one of
the greatest gifts you get back.

2) A better self image
I don’t believe any porn viewer has a strong enough self image to stand the
tests of time. If you experience guilt or shame on a daily basis then that is
eating away at your moral fiber. I never want to experience guilt or shame
again in my life. And I never want to be doing something that I would be
ashamed about if I got caught.
“The true measure of a man is seen in what he does behind closed doors.”
3) More motivation
Guys who quit porn note a huge increase in motivation. Scientifically, this is
due to dopamine receptors sensitizing back to normal. Remember,
dopamine is the motivating neurotransmitter that gets you up to seek
reward.
4) Better intimate relationships
This is pretty obvious. But when you’re addicted to porn, your intimate
relationships are the first to suffer. Even before your dick.
5) Improved social life
This goes along with losing social anxiety. Guys report that women look at
them different and respond better to them. They say their voice deepens,
they have more confidence and they become more socially outgoing. see
the testimonials at the end. It’s really amazing stuff.

6) Increased happiness
When your dopamine is regulated, you find joy in everyday life. This is
huge. Life shouldn't be dull, and simply waking up can feel like a gift.
7) A reduction in anxiety and depression
This is a huge benefit. Many people have anxiety and depression simply
because their neurotransmitters are out of whack from of porn. Many men
(like myself) find that anxiety, OCD, depression and other stuff of this
nature gets better or goes away completely after quitting.
8) You will find women more attractive
I think the greatest gift of living a porn free life is how you start to perceive
women around you. After months free of porn, your attraction to women will
go through the roof. It is truly remarkable.
Just the sight of a woman’s skin will turn you on and you will start to notice
women you once found unattractive
8) You will be better with women
This should be reason enough for anyone to stop watching internet porn. I
promise you that after months of no porn, and even better, no
masturbation, you will be better with women (out of necessity). And not just
a little better, but a lot better.

Best off, you will crave women, instead of craving your favorite videos.
What’s the first thing you do when you get horny? Grab the laptop. Imagine
if this was no longer an option. You would crave your GF, wife or the new
hottie you’re going to go out and meet.
9) Sex will be more satisfying
Instead of having ED and not finding sex as satisfying as porn, you will be
the opposite. After months without porn in your life your pleasure during sex
will skyrocket.
- You will have better, harder erections with women. Just touching a
woman skin will be enough to get you rock hard.
- Your intimacy levels during sex will be something that you never
experienced before. If you are like most men who started porn at an
extremely young age, you have probably never even experienced
intense intimacy.
- You will also be much better at sex itself. You will be more in touch with
a woman’s body, and your own. You won’t have any performance
anxiety issues and your sexual freedom and spirituality will increase.
Sex can be the greatest experience there is, you just need to lose the porn.
10) You will simply be a better version of yourself
Its a fact that if you can give up porn you will be a better version of yourself.

- You will think clearer and be less stressed
- You will find women more attractive
- You will be better with women
- Your sex life will improve
- You will have more energy
Try it. If it doesn’t work, porn will be waiting for you right where you left it.
So if you’ve bought the program and you’re still not sure if you an
addict or thinking about bailing, ask yourself these questions:
These are typical of any addiction tests.
1) Has your use or tolerance increased over time?
2) When you stop viewing, do you experience physical or emotional
withdrawal?
3) Do you do it regardless of negative consequences? (GF, wife, health,
social life)
4) Do you get angry when confronted about porn addiction?
5) Have you ever postponed an activity to watch porn?
6) Do you spend significant time watching porn and have to conceal your
porn use?

7) Do you desire to stop watching porn but can’t?
8) Do you enjoy porn more than sex?
9) If a beautiful woman asked you to take your clothes off right now, would
you have any sexual anxiety what so ever?
If you can answer yes to most of these questions that you are most likely
addicted to porn.
But you’re here already so let’s make that a thing of the past!

Part 3: The Rules
The rules.
This is important for quitting porn and rebooting. The rules will keep you on
track and take away any confusion on what is acceptable behavior and
what is not.
Rule 1: Get rid of ALL porn, and set up a porn blocker on your PC, phone
and tablet. See below in tools and resources. (Part 6)
Rule 2: No watching porn of any sort - This includes internet porn,
magazine porn or DVD porn. Not even just looking. Your eyes do not see
porn.
Rule 3: No erotic literature - When I first quit I was reading erotic stories
and “lay reports” on pick up artist forums. It was equally satisfying, and not
allowed. It is porn.
Rule 4: No masturbating to anything artificial: No pictures of girls on
Facebook, no single boob shots and no better home and gardens
magazines. I know, that last ones tough.
Rule 5: No watching porn in your head. As you’ll learn below, addictive
memories are the most powerful as the surge of dopamine and circuit
building properties essentially burn them into your brain. I can remember

my favorite porn scenes in my head like a projector screen playing on the
back of my eye balls. Masturbating to that, is masturbating to porn.
Rule 6: For the first 90 days, no websites like TheChive.com or any others
that feature hot girl galleries.
Rule 7: For the first 30 days, no masturbating at all. Afterwards,
masturbation is at your discretion. The rule of thumb is, if you would be
ashamed if someone caught you, don’t do it. Never to porn, fantasy or
anything listed above. Only exceptions are multi-orgasmic training, tantric
training and self cultivation. Only masturbation to pure feeling and energy
practices is natural
Rule 8: Sex is allowed and encouraged. But NEVER fantasize about porn
while having sex. Stay fully present. You may not be able to come or even
get it up at first, but you will get there.
Rule 9: As long as you are trying, never feel guilty about a relapse. These
happen (see below). Guilt and shame only perpetuate the addition cycle.
Rule 10: Follow the program for 90 days, and follow the rules for life.
Exercise 1: Print out these rules and sign them below. Keep them handy.

Part 4: Quit Porn FOR GOOD
It’s finally time to quit porn once and for all. To move forward with your life,
reboot yourself, rewire your brain and maybe even be reborn.
Some men have never lived an adult life porn free.
Some men have never lived.
Step 1: Decide Who You Want to be
This is the first and most important step, that most never do.
You clearly care about your life. You’re reading this right now, so decide
who you truly want to be in your life.
Setting a clear vision of who you want to be is a key to succeeding and
achieving in any goal. It works for business, it works for weight loss and it
certainly works for porn.
Exercise 2: Sit down and write down on a piece of paper the ideal version
of yourself. This is an exercise I give all my clients, even the non porn
addicted ones who just want to be successful and improve their lives. 99%
of people will never do this in their life. And then they wonder why theres a
1% who dominates almost everything. Because these guys do this stuff.
They know the secrets. Write down the ideal version of you and keep that
around with you. Be very vivid in detail. Who are you, what are you doing,

what do you look like, how do your feel. Everything. Keep this handy and
read it often.
I read mine every week and it gets a little clearer overtime.
Clarity is success.
Step 2: Set Your Goal
So you’ve described who you want to be in your life.
This is key. But easily forgettable.
Exercise 3: What you need to do now is set a goal, write it down, sign it
and put it on your wall or somewhere you will see it everyday. You need to
make your goals real and make yourself accountable.
Your goals of being porn free might be too revealing to put up on your wall,
but goals like:
“I am the best version of myself.”
“I am in control of my life and live to my highest standards.”
Or make it goal specific:
“I have a smoking hot GF - January 2016”
“I have been porn free for 1 year - January 2016”

And always use the present state. Then sign it, and either keep it handy or
put it up on your wall. This activates your RAS (Reticular Activating
System). A trick of some of the most successful people.
Step 3: Find Your Why
The most important step in ending your porn and masturbation addiction is
to simply find your why.
Why do you want to do this?
Most people never stop to think about this, and thus they never end their
porn addiction. Have you ever really thought about it?
Like anything in life, you need a why. The more powerful, the more likely
you will succeed..
So why do you want to quit porn?
- Are you losing your wife?
- Do you want to be the best version of yourself?
- Do you want to meet real women and enjoy life?
Find your why, and you will succeed.
Make it as deep and emotionally connected as possible
“Find the why that makes you cry.”

Step 4: Accept Failure as Part of The Process
Along this journey you are going to be tempted like never before. You’re
going to struggle, you’re going to fight. And through the fire, you’re going to
come out a better man.
But along the way, you’re going to take hits, experience set backs and feel
discouraged.
Prepare for this, now.
I have not known anyone who is truly addicted to porn who can just stop
and never look back.
Almost everyone relapses.
The point is, it’s okay.
It’s a natural part of recovery, and I used to beat myself up about it so bad.
But this guilt is useless. The guilt you get from masturbating only stacks
another negative onto the one you just committed. It’s useless. Be okay
with your setbacks and understand that their part of the journey .Be proud
of yourself for almost not doing it, and understand that in a month you’ll
almost not do it even more.
Until almost not doing it becomes not doing. Or doing it too just memory.
And THEN not doing at all.

The point is, it’s a process, and looking at it from an outside perspective is
key. Every time you relapse, just start the counter over.
AND YOU DONT START BACK AT SQUARE ONE!
You never go back to the start, so don’t feel like you wasted your time.
Every relapse is like a checkpoint in a video game. You failed but you never
go back to the start.
It starts a new journey. And guilt or discouragement won’t help.
Step 5: Get Rid of All Porn
Step 5 is an obvious but necessary one. Get rid of all porn.
You cannot keep your porn stash for a rainy day. This is planning for failure.
You also cannot keep your porn on your PC for easy viewing, because you
will view it.
Get rid of it all. Delete the files, throw away the DVD’s. Burn the ships.
Step 6: Install Porn Blockers
You being on your laptop alone is the enemy.
But if you’re like myself, you work on a computer. And if your like 90% of
people, you’re a Facebook technology addicted whore.

If you cannot withstand the need to view porn while on the computer, make
it super hard to.
Installing a porn blocker when you are feeling motivated will make the time
when you’re not feeling motivated insanely frustrating for your porn lust. But
it will get you through the craving. Make it so hard to watch porn that it’s
just not worth it. I’d rather you throw your laptop out the window than cave.
Best porn blockers:
- X3 Watch is awesome - What it does is sets up easily on all your devices,
blocks naughty sites and sends a report to someone you name
accountable if you violate it. This is often more motivation to not watch.
- If you don’t have a cool buddy to work with, use covenant eyes.
On the buddy point, you guys could also do stuff like have a pool of money,
$50.00 a week and who ever caves first loses. Unique ways like this to stay
motivated rock.
Step 7: Breaking The Habit, And Then Replacing it
Okay, this is where you really start to learn the fundamentals. Not just for
being able to quit porn, but for being able to crush it in every area of your
life.
Habit is the core to everything in your life. You are who you are right now,
because of an accumulation of your small daily habits overtime.

While in the moment, watching porn may seem inconsequential to your life,
built up over the course of years, it is devastating.
I have studied the science of habits for the last year, because I teach my
clients how to create epic lives through habit manipulation.
In your case, all we have to do is eliminate this one bad habit and replace it
with habits that serve you.
And to do that, understanding is key.
Habits 101:
1) A habit works in 3 steps:
Trigger, response and reward.
For example, your cell phone rings (trigger), you answer it (response), you
get to see who called you on the phone (reward).
Might seem super basic, but this is a habit. The first time a phone rang, if
you didn't know what it did - you wouldn't answer it. And if you did answer
it, and it shocked you in the ear (no reward), you wouldn't do it next time.
Porn is a habit.
- The tigger: Sexual desire
- The response: Porn and masturbation

- The reward: Dopamine spike and orgasm
2) Become consciously aware
The first step towards breaking any habit is to become consciously aware
of it and what triggers you to do it.
If you bite your nails often, you would need to become consciously aware
of every time you were biting your nails and seek to understand why you
were doing it. You would probably find that every time you were nervous or
stressed it would happen. You’ve found your trigger. Being consciously
aware becomes a habit in itself, leading you to notice, think and stop every
time you are biting your nails. Instead of doing it aimlessly.
Next time you have the urge to watch porn, really think about why. What
just happened that triggered this need?
You’ll notice a few things.
1 - Boredom
Boredom will trigger the want and desire to masturbate, almost with
100% efficiency.
2 - Hot girls on the computer
Seeing hot girls on your PC or TV will trigger the need to watch porn.
3 - Emotions

Getting in fights, excessive stress, or a trauma are all triggers to
relapsing into porn use. It’s all hard, but be conscious that your
emotions will often lead you to porn. And take action.
The only difference now is that instead of subconsciously feeling your
trigger, getting out the tissues and pounding away on yourself - you will
now be conscious about it.
This is simply the first step to doing something about it.
So what do you do?
3) Remove the bad habit
The first step is to remove the bad habit. In our case, it’s porn.
How do you do this?
a) Eliminate the triggers
The first step to eliminating this bad habit is to eliminate the triggers that
cause it.
Yes, this will be everything at first. From a naked girl on your computer to a
commercial with an old lady in it. And most importantly, boredom.
But the point is, you now know your triggers. They will be different to
everyone, but boredom and hot girls is universal. Who knows, Ms. Butters-
worth might be a trigger for you.

Start buying Aunt Jemima.
How to eliminate your triggers:
- Avoid boredom:
Avoiding boredom is key. You alone with your laptop is a recipe for
disaster. You will cave. If you consciously find yourself in this
situation, before you give your brain a chance to register an urge,
get up, shower and leave the house. Just go somewhere. We will
talk more about adopting positive habits in a bit, so start doing those.
Examples are working out, yoga, sports, walks, socializing, find stuff
on meetup.com. Just be active. Not only will you not be watching
porn, but you’ll be getting cooler and more interesting. That’s why
this is a guide to crushing it in life by quitting porn, not just quitting.
- Hot girls on your computer:
Hot girls are a huge trigger, so guess what - no more browsing sites
like TheChive.com. And no more porn or porn like sites. This ones
obvious.
- Emotions:
Emotions will happen. You can’t escape this one, short of being a
super awesome yogi who meditates twice a day. You might be, who
knows. But shit happens. Work is stressful, and God forbid anything

happened to a love one. These are going to be testing times, even if
its just stress or feeling shitty about yourself. Learn about dealing
with stress naturally. Start eating healthy, running daily and
meditating. You don’t have to be a monk to do so. I wish this was a
book on that because I would love to go into detail about all of it.
Just self educate. Google’s a hell of a place.
b) Shape your environment
The best trick for eliminating bad habits and creating new habits is to shape
your environment for success.
If you wanted to lose weight, having a bowl of M&M’s on your counter
wouldn't be smart, would it? Chances are, you’ll be eating M&M’s every
hour of the day.
We are humans, and we need to account for our primal lust for things that
serve us instantaneously, regardless of the longterm consequences.
This works for good habits as well.
If you want to form a habit of working out, then having posters of ripped
people on your wall, keeping fitness magazines in the bathroom and laying
your workout clothes out overnight for your morning run would be shaping
your environment for success.
So the same goes with porn.

Get rid of anything porn like in your house. Block all porn and semi adult
sites like TheChive and things like that.
Get rid of your laptop if you have to.
No girly magazines laying around. And cancel your Cinemax.
You’re human, and you cannot resist the temptation if it’s there.
This is why so many people fail.
3) Replace bad habits with good ones
Simple removing porn from your life is not enough. If you don’t replace it
with new, more rewarding habits, you will go back. That’s why this program
is so different and in my opinion far more effective than any other.
You must rewire your brain.
Replacing bad habits with good ones is an art, and most people don’t know
how to do it.
The first step is obviously to become consciously aware of your bad habits,
remove temptations and shape your environment.
This will help get rid of your old habit, but what will be there in
replacement? Nothing. Which is why many people never truly quit their old
habit.
So how do you form good habits?

a) Habit stacking
Habit stacking is a powerful technique used by the pro’s to program a new
habit where one already exists.
For example, if you want to start getting fit, an example of habit stacking
would be to do 15 pushups every time the phone rang or a commercial
came on.
You’re taking a trigger that already happens daily in your life, and stacking
a positive habit on top of it.
It can be two positive habits, like brushing your teeth and stacking flossing
on top. Or it can be a bad habit with a good habit, like watching porn and
exercising.
Imagine if every time you got the immense craving to watch porn you first
became consciously aware of that craving, simply observed it and really
admired how powerful it is. And then used that energy to do 100 pushups.
Not only would you be porn free, but you’d be jacked in 3 months.
Habit stacking a beautiful thing, and now you can reap it’s benefits in any
area of your life you so choose.
Exercise 4: Really stop to think about what your triggers are and habits
you want in your life. This is very personal. Write them out on paper.

b) Start small
A key of habit creation is starting small. It allows you to solidify them
without fail.
For example: If you want to make exercising a habit, simply do 1 pushup
every time you get a craving or just every morning in general. 1. That’s it.
Sounds crazy? This works. After a month, you will be doing that
automatically, and since it’s so easy you won’t fall off track. All you have to
do now is add to your already created habit. Start doing 1 more pushup
everyday after a month. Then start running. Who knows you may be doing
marathons in a year.
This is how growth happens. Not from the big goals. But from the small
daily goals that you complete over and over.
Try setting small goals, like I won’t watch porn on Mondays. Then Monday -
Wednesday. Then weekdays. For some, this tapering off is highly effective.
Then just take it one week at a time.
c) Shape your environment
We talked about this before in how to cut bad habits. But let’s just recap.
When shaping your environment to avoid porn, the first step is to obviously
remove all porn. Then shape your environment to avoid triggers. No hot girl
magazines, or posters on your wall. Remove the lotions and tissue boxes

from next to your bed. And move your laptop to a permanently un isolated
location. Be creative based on your needs and situation.
Then shape your environments to encourage your new habits you want to
form.
d) Add core habits first
As you’ll learn later, there are certain core habits that are the most
important to form. By forming these first, everything else will roll off and
compliment them. Making the whole process a lot easier.
Let’s take one of the core habits exercise for example. You know that when
you have a core habit of exercise going, everything rolls off it.
What I mean is when you get a good workout done in the AM, you are
naturally more energetic throughout the day. You’re less stressed, so you
have less stress induced bad habits (porn), you eat better because you feel
better, and you’re more likely to make good decisions.
Solidify the core habits, and the rest will take care of itself.
And remember, start small. Don’t try to be a marathon runner instead of a
porn viewer. Solidify that habit of just 1 pushup every morning without the
chance of failure. Then you can add onto your already solidified habit. So
every time you get a craving, do a replacement habit instead.
Do this for months, and allow your brain to rewire.

e) Make them identity based
This is a great tip I picked up from James Clear, and it’s all about making
habits stick overtime. No good having a habit for a month and then losing it.
The trick is to make them identity based.
For example: If you don’t believe that you are a person who can be free
from porn, then you probably won’t stick to your habits that will allow you to
do so.
So instead of being “John the porn addict” who is going to try stop watching
porn. Decide who you want to be, assume that identity and become it. Like
“John the ladies man” who doesn’t have to watch porn, b/c he is the man.
Figure out who you want to be. Then adopt this identity.
How? You must keep proving to yourself that you are this person by
starting small and getting those little wins. Can you abstain from viewing
porn tomorrow? If you did it, then you are proving to yourself you are the
type of person who can do this, just keep going.
Then do this for your new positive habits you are trying to form in place of
porn as well.
For example: Associating your self as an athlete will help you stick to
exercising habits big time. Being a non athlete who is trying to exercise,
won’t work.

Exercise 5: Write down on a piece of paper the ideal version of yourself.
What are you doing, who are you with, how do you feel. Be very detailed.
Then assume this identity. It might be forced at first, but in a month you will
feel like this person, because you are! You may not have the girl yet, but
she’s coming!
f) Lifestyle changes over monumental movements
This last step is key to sticking to your new habits and staying on course.
Saying to yourself, okay tomorrow I will never watch porn again is not the
best approach to this.
It’s like how people say, “okay for the new year I’m going to lose 50lbs!”
Then they don’t.
It’s because there is no context to this goal. In 3 weeks your goal will still be
to lose 50lbs, and by this point you’ll be fed up.
Have a big goal, yes. And by all means (Exercise 2) write it down, sign it
and put it on your wall. But then only focus on what you can do today and
the lifestyle changes you can make to have your goal become automatic.
So instead of losing 50lbs, your goal should be to not eat sugar today. And
to go for a run tomorrow morning. If you can make these habits stick, the
50lbs will lose itself.

So for porn, your goal shouldn't be to never watch porn again. It’s
intimidating. Just set goals to block your porn and get out more (lifestyle
changes). And just aim to not watch porn this week. Then next week,
decide if you want to keep going. Then for other habits say, “okay I’m going
to have more sex with my wife this week”, “or meditate every morning this
week for 5 minutes.” 52 of these small wins and lifestyle changes, and
you’re been porn free for a year and a completely different person.
Remember, it’s the micro-decisions that shape who you are.
Every time you are faced with a choice throughout the day it is a
crossroads that will effect you forever. No matter how small. Choosing to
eat that Twinkie, or watch porn may seem small now. But multiply that
small decision X 365. It’s huge.
4) Automation
They key to success is to make your new habits automated. To make them
subconscious. Then you will no longer gravitate towards porn, but you will
make healthy choices and be a growing man naturally.
Not only is all this the key to not watching porn, but it’s the key to success.
So how do you automate it?
Time and repetition. Nothing fancy.

Just small daily wins over and over and over. Just you vs. the day and
winning that battle to not watch porn each day. And strapping up for battle
tomorrow. Then choosing to follow your healthy habits by starting extremely
small and building up over time. In 1 year, you will be a new man.
Trust me, I thought I would never get over porn. But now I rarely think about
it. When I do, I get urges. But it’s not a challenge to do something else,
because my brain is reprogrammed and rewired to do so.
5) Good habits to adopt
I’m not going to leave you hanging. Part of quitting porn is moving on to live
an epic life. As you now know, success is 100% based on your habits. I
have talked about this a lot already but in short, successful people get
where they are because of the micro decisions (habits) they make daily,
over and over. These small decisions seem like nothing in the moment, but
they are everything. Unsuccessful people do the same thing. But their
micro decisions are to watch TV, not go to the gym, eat fast food, etc.
I’ve talked a lot about you not only quitting porn, but replacing porn with
habits that will make you ooze success.
What are these habits? Here are a few.
- Meditation
- Exercise

- Healthy Eating
- Cold Showers
- Waking up early with a morning routine
- Hydrating
- Approaching Women
- Self Educating (reading, podcasts etc.)
Just to name a few..
These are some amazing core habits. If you could do one of these every
time you got a craving, and solidify that as a habit, how life changing would
that be?
And the best part is, these are base starter habits.
Meaning that If you can apply them all, other smaller habits run off of them
and happen naturally. They are the ultimate foundation. Two of them are in
Richard Branson's and Tony Robbins top 3 things to do daily for success
(exercise and self educate).
I want you to have these all as automated habits so that you don’t have to
think about.
And again, I could talk for hours on this, so I’ll cut it here. If you need help
with this, I run a bootcamp which over the course of a month solidifies

these habits into your life. It’s video based and interactive online. It’s not
open right now so email me at sean@menprovement.com if you’re
interested.
Step 7 recap:
To recap step 7, just remember - the key to quitting porn for good is to
recognize your triggers (most likely stress and boredom). Then become
consciously aware of when those triggers are occuring. And then choose
and program good habits to adopt during those triggers.
It’s all about having that game plan.
Choose what habits you would like to replace with porn NOW. Be ready to
use them. Then when you feel that craving, and recognize that trigger, do
that positive habit instead.
Step 8: Get accountability
That last step was a long one! But it’s the backbone of the whole program.
Let’s move on.
Accountability is key.
I highly suggest getting an “accountabilibuddy,” someone who also wants to
quit watching porn, and hold each other accountable.

And if you’re up for it, get the porn blocker that will let you view porn, but
sends an email to your accountability buddy every time you do.
The guilt in this may be more powerful than anything. It would be quite
embarrassing for him to wake up to 25 email alerts for the previous night.
If you don’t want to share what you’re doing with anyone, or don’t have any
friends as motivated and badass as you - then seek out an online
community. These are full of guys who are chasing the same dream and
can be very encouraging.
Just be cautious of too much time on the laptop.
The best ones are YourBrainonPorn.com and Reddit No Fap.
Step 9: Visualize Success Daily
Visualization is so powerful, which is why it’s one of the most
recommended practices of successful giants.
In our case, I want you to visualize being a man free from the temptation
and power of porn every day. I want you to see yourself walking around the
streets, vibrant and confident. Winking at the girls, seeing guys on their
laptops watching porn and simply nodding your head saying poor fella. Do
this everyday for 5 minutes in the A.M and 5 minutes before bed. You can
do it during a craving as well, but more on that later.
Step 10: Break Addictive Thought Patterns

This is the most exciting and revolutionary part of this program. But it might
be a little far out for some.
This is not necessary for recovery! But it just plain works.
Years ago I suffered with Chronic Fatigue Syndrome on top of my anxiety
(yeah I was messed up). One of the things that keeps people in chronic
fatigue is an overactive amygdala and nervous system. You don’t have any
energy because your body is constantly being drained by an anxiety loop
and stress. This anxiety loop happens in your brain with your amygdala,
and the exact fatigue you feel becomes what causes your anxiety which is
what makes you fatigued. Completing the loop.
The only way to stop it is with an NLP (nuero linguistic programming)
pattern breaking technique.
And I think this works for porn withdrawal and cravings as well.
It’s kind of in beta testing you could say, as I didn’t use it during my
recovery from porn, but just put it together recently while helping people.
But what it does is it breaks the connection your brain has to a thought, and
it does it well. It does it so well that you literally cannot connect to that
thought or emotion again. This is how it works for stress.

You sit down in a chair. You close your eyes and put your head down, chin
against chest. You think deep into your worries (let’s say your overwhelmed
at work). You connect to those feelings and feel the stress.
Then you POP out of it! Look at something high on the wall in front of you.
Focus on that and say STOP STOP STOP, then take a long deep breath
and give a big smile. Then congratulate yourself and say “yes, I did it.”
Can you see how this outrageous movement can break a thought?
Well right afterwards you go back and reconnect to the feeling. And right
when you connect, you do it again. Pop your head up, say STOP STOP
STOP, look up, deep breath and smile. Then congratulate yourself for doing
it.
You do this 10 times or until you CANNOT connect to the emotion again.
So eventually you would go down and literally not be able to feel
overwhelmed at work. You just would be like ehh, it’s okay. It’s proven and
it works, so I hope I have explained it well. I wish I could demonstrate it to
you.
So applying it to porn goes as such.
When you’re craving go down and connect to that desire to watch porn,
then pop out and do the whole process. Repeat until you have disconnect
from the craving.

If its a certain scene playing in your head, drop your head down and
connect to that scene, see it playing and POP OUT and do the whole
process. Do it until you put your head down and cannot connect to the
scene anymore. You may have to do this for all your favorite scenes that
play in your head, but this truly does break the connection.
Remember, this is not mandatory.
But if you want to do it and you’re having trouble, watch this video (he does
it differently but its the same process) and practice on things you are
stressed about. Connect to the stress and then pop out and do the process.
Do it 10 times. You’ll get it.
It works, and it’s a real life Jedi Mind Trick you can use for the rest of your
life.
Recap:
So those are the 10 steps for recovering from a porn addiction. Pretty
simple in actuality. Just remember that everyday you should be writing
down your goals and setting out to achieve them. It’s small wins over time
equal big changes.
Next I’m going to cover what to expect during recovery, so you don’t have
any surprises.

Part 5: What to Expect (Recovery)
Recovery is a long process. And what’s important to note is that everyone
is different. But there are some things that do apply to all, and you must
know them if you are to get to the finish line.
1) Duration varies
How long it takes you to rid your habit and porn addiction is totally
dependent on the individual. How early of an age you started, how long you
have been doing it and how often you do it are all factors that come into
play.
It will be harder the earlier you started viewing. Sadly, for most 25 years old
that around age 10.
But this is why, the sooner you start, the sooner your brain will start healing
and normalizing it’s dopamine levels.
Some guys feel great in two weeks. Other guys are whats known as long
rebooters (me) and they take up to 6 months.
Listen, the brain has to heal. It is elastic and will, but this does not happen
in days. I would say that it’s not fully done for up to a year. But you may
start to feel great right away.

2) Relapse is normal
Again, relapse is normal. Try not to, but if you do just start fresh. No guilt,
no worries, no regrets.
3) Every little porn glimpse hurts
This is important.
During the rebooting process you are to have zero access to porn
stimulation. You must abstain. This is why it’s best to even abstain from
masturbation for the first month.
Every single time a porn image enters your head, dopamine is being
released and it strengthens your addiction pathways.
The goal is to weaken your addiction pathways to the point that they have
no pull over you, and strengthen your new healthy habit pathway so you
are a boss.
Again, it’s small battles all day long. If you have porn come up in your head,
just try the pattern breaking technique or simply shake it away and do
something else. Every time that happens, and you ignore it, you have had a
small win. Those wins add up. Every time you give in and think about it,
touch yourself or even watch some videos, you give the addiction pathway
a little bit more juice to stay alive.

Obviously it’s a 3 steps forward two steps back deal. But just try to win as
many battles as you can, and then congratulate yourself when you do.
4) Flatlines
Flatlines are what the post porn world knows as the point in your recovery
where all desire for sex is gone.
No morning wood, no lust, no care. It’s a flatline. You’re are sexually dead.
A lot of guys feel this. Some for weeks, some for months, some on and off.
don’t be alarmed when you do. It’s normal and WILL go away.
5) Withdrawals
This is another varying topic. Some guys are better in weeks, no
withdrawals. But some guys experience withdrawal. I was one.
Listen, you are on a drug for 10+ years. Then you stop. Any other drug and
your brain would go nuts, and you’d have withdrawal. So with porn it’s not
much different. Withdrawal can be mild. Or it can be intense. Depression,
anxiety and things like this.
I’m not saying this to scare you. And don’t expect it, just don’t freak out if it
happens.
I was very anxious and depressed when I stopped. I had no dopamine
receptors and nothing flooding my brain with dopamine. You have to go

through this, it’s during this time that the brain is repairing. It will pass. If
you’re like this, just come read this. Because in that state it feels like the
end of the world. Like it will never go away. But it will. It has for everyone.
Troop it out.
6) Regaining sensitivity
A question I get often is “when will my boners come back?”
This also varies. Some guys right away, and some guys it takes a while.
Most guys quit because of porn induced ED, so it’s exciting when your
sensation comes back.
And after a year, just touching a girls skin will make you hard as diamonds.
And sex, forget about it. It’s amazing. You’ll have to buy my next program
on how to stop premature ejaculation and become a multi-orgasmic man.
Many men have never had porn free sex. They started watching when they
were 10 and started having sex at 18+.
In my opinion, someone like this has never had true sex and that can be
encouraging, and something to look forward to, if you can relate to that.
7) Don’t be discouraged if you have porn dreams
After 2 months, I started watching porn in my sleep. Seriously.

I had all sorts of wet dreams where I was literally in front of a computer
watching porn. It used to get me down. I did all this hard work during
waking hours and then relapsed in my sleep.
I thought I would never recover.
I did.
So if it happens, don’t worry.

Part 6: Tools & Resources For
Quitting Porn
1) YourBrainonPorn.com
Probably the best and most informative website on porn addiction and
quitting porn. I learned all I know from these guys. They have a community
and pretty much anything that is out there about porn can be found on this
website.
2) Reddit NoFAP
A huge community of likeminded “no fappers” who will support you and
answer any questions you have. You can read some inspiring stuff on here.
3) FightTheNewDrug.com
Another website for fighting the new drug, porn. These guys are committed
to educating guys about the dangers of porn addiction. They have some
stellar resources.
4) MajorLeagueDating.com - 98 Reasons to Stop Watching Porn
If this program isn’t enough and you want motivation, Marc Summers
program above gives you 98 thought provoking reasons to stop.

Part 7: Never Going Back
Everything you just read is useless if in 3 years, you go back to your porn
addiction. You may do really well, and in 9 months be completely porn free.
But this doesn't mean that you’re killing it in life yet, have a super hot GF or
are completely over porn.
Like me for example. After quitting porn and masturbation, I didn't have sex
for over a year.
I was living at home, engulfed in building a business and hadn't yet
developed my skill set with women.
Many guys will experience this. (it’s much easier with a wife or GF)
So how on earth do you stay free?
1) When you feel a craving:
Cravings. Oh, they will come. And with a vengeance.
It will be like you have lost control of your hand, and before you know it, it
happened.
It literally is your brain taking control. It’s scary.
But if you’re prepared, you will win.

a) Accept failure as a reality
Once again, this keeps coming back up. A relapse that’s only 1 hour long is
not as bad as a relapse that makes you feel like shit and give up, resulting
in years more of porn use. When you fall off the horse, just get back on.
b) Look at what you wrote down
Remember exercise 5 where you wrote down exactly who you want to be.
This is who you ARE. Believe this.
When you feel a craving I want you to get out the piece of paper and read
it. Let it sink in. Sometimes, this is all the motivation you need to turn
around and leave the room. Then look at the goals you wrote down in
exercise 1.
Then remember why you’re doing this.
Step 3 was to decide why you want to watch porn.
If it was to save your marriage, then just remember why you’re doing this.
It’s so easy to forget why when your dopamine receptors have hijacked
your brain.
Remind yourself, every time.

c) Visualization exercise
This is a mental hack that I apply to every area of my life. Ever felt lazy and
not want to go work out? Ever see a cute girl and been too nervous to walk
up and say hello? Ever want to watch porn but know you should stop?
(clearly you have)
I feel this stuff all the time.
Everyone does. The difference is some act on it and some submit.
Exercise 6: What I do is I simply close my eyes, take a few deep breaths,
and ask myself, “what would the best version of me do right now?”
Again, what would that guy that you described in Exercise 5 do in this
moment.
Then visualize you standing up from where you are, and being that guy.
This works so well.
Visualize yourself standing up, closing the laptop and going for a run. Or
meditating.
The come back and do it.

d) Do your newly formed habit
Over this 90 day period you are going to be creating multiple habits.
Meditation, running, etc. When you feel a craving, don’t fight it. Your brain
wants dopamine, you won’t win.
So give it dopamine.
Get up. And do something.
Go run, workout, meditate, sing, dance w.e!
Just get away from that laptop.
I truly don’t think you can do this without adopting new habits. Don’t just
aim to quit porn, aim to quit mediocrity. And email me about that online
bootcamp if you want help. It’s badass.
2) Develop other areas of your life
Okay, important section.
If you have no sex life, and you’re quitting porn to become a man and start
actually talking to girls, this is awesome!
But know that there will be a lapse where you’re not getting any.
This is okay. You must use it as fuel.

You must use it to get your ass off the couch and learn to pick up and
approach girls. Learn online dating techniques, learn the inner game
concepts and learn to be an authentically awesome guy who is living his
purpose and giving his gifts fully to the world without the need for approval
or anything back.
This is what an attractive man looks like.
On menprovement.com we have so many epic podcasts that will literally
teach you step by step to do this for free. Check them all out here.
3) Workout, eat healthy and crush it
You have all the tools to crush life now. Make sure you’re putting in the
effort and getting those healthy habits in. It will make quitting porn SO
much easier.
Trying to do it while laying around and being lame is almost impossible.
Objects in motion stay in motion.
Get up. Get out. Get what ever the hell you want.
If you truly replace porn with positive habits you will succeed. It’s the guys
who just try to lose porn and stay in their low performing lifestyle that return
to it. And on top of quitting for good, you will succeed in every other area of
your life.

Closing Thoughts
Okay man! Home stretch.
You know pretty much everything you need to know about porn
addiction, how to quit and how to replace it with awesomeness.
But there’s a couple key things I want you to remember.
Think big picture, live in the moment and enjoy the process.
Think big picture: Meaning have your goals in mind and know who
you want to be. 1 year from now, 2 years from now and 10 years from
now.
Live in the moment: Even with those big goals, only worry about
what you can do today. People fail at resolutions and goals because
they set a goal to lose 50lbs instead of focusing on those lifestyle
changes. It’s like saying okay starting tomorrow I’m porn free forever.
Don’t do that. That’s not how you set goals. Know who you want to be
big picture, but set goals for the day. Small continuous wins all added
up over time. Just set the goal, “okay tomorrow morning I’m going to
go for a run.” Or “tomorrow I’m going to block all my porn.” Keep

chipping away at those day to day goals, and in 1 year you will be a
new man.
And enjoy the process. This is a helluva life experience brother.
Enjoy this process and remember where you came from. If you keep
seeking the finish line or waiting to be happy once you “have this”, or
when you “do this,” you may never be happy. You may never get there
because there is no finish line. Once you achieve your goals, new
goals will and should always take their pace. Life is a never ending
journey of growth. If you’re not growing, your dying. So never seek to
be complete. Know who you want to be, do today what you can do to
get one step closer, and enjoy the process!
Because the journey is your life, and it’s often the best part.
Your journey starts today. The goal is 90 days porn free. You
have the tools. You have a choice: Either go cold turkey or
taper off for the next month and start then. That’s a personal
decision and both ways work. Read this when you need it.
Stick to the rules. And enjoy your new life!

Porn Free Living: Sample Day
Below you’ll find a sample of what a porn free day could look like. Use it as
a resource and for motivation. The **’s indicate where porn most likely used
to be.
• Wake up
• **Morning routine (full glass of water, exercise, cold shower, meditation)
• Set and write down goals for the day
• Work
• Come Home
• **Replacement Habits (Self educate, gym, socialize, meet up groups, sports)
• Decompress (reading or TV)
• Bed
• **Write down 5 things you’re grateful for
• Sleep
This is pretty simple and obvious, but I just wanted to show how simple it
can be. When you get a craving, go back and read part 7, and then do
something else! Don’t wait for it to subside. Get up and go!

30 Day Checklist
On the next page you will find a printable 30 day checklist.
For the first 30 days, this will help. I purposely didn’t label it to be discreet.
No one will know what you are checking off.
This is powerful for any habit you are trying to keep, so think about printing
multiple, labeling them yourself and assigning habits you want to solidify.
At the minimum, print this out and tape it to your wall. Check it off for each
successful day and leave notes about triggers you notice to better help you
as you progress.
You can also print the rules to have at your disposal.

1 2 3 4
5 6 7 8
9 10 11 12
13 14 15 16
17 18 19 20
21 22 23 24
25 26 27 28
29 30

About The Author
Sean Russell is the founder of menprovement.com.
He is an entrepreneur and optimal performance coach. He hosts the
Menprovement Podcast where he interviews experts on all self
improvement topics ranging from sex and dating to increasing your IQ. For
easiest listening, download the podcast app on your phone and search
“menprovement.” Subscribe and get all episodes on the go.
To learn more about Sean, head to SeanRussell.me.

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Presents

A Guide to Mastering Life Through Taking The First Step

HOW TO QUIT PORN MENPROVEMENT.COM !1

No part of this publication may be reproduced or transmitted in any form,

including photocopying, recording, or by any information storage and

retrieval systems without permission from the publisher.

The purchaser of this publication assumes responsibility for the use of

these materials and information. Adherence to all applicable laws and

regulations, federal, state, local, or any other jurisdiction is the sole

responsibility of the purchaser or reader.

The author/publisher assumes no responsibility or liability whatsoever on

behalf of any purchaser or reader of these materials.

Proceed at you own risk.

HOW TO QUIT PORN MENPROVEMENT.COM !2

Part 1: Why Quit Porn (The Science)

Part 2: Symptoms of Porn Addiction & Benefits of Quitting

Part 3: The Rules

Part 4: Quit Porn FOR GOOD

Part 5: What to Expect (Recovery)

Part 6: Tools And Resources

Part 7: Never Going Back

Part 8: Closing Thoughts

Sample Porn Free Day

About The Author

HOW TO QUIT PORN MENPROVEMENT.COM !3

quitting porn FOR GOOD.

Let me tell you, this is not an easy thing to do.

I know from personal experience.

I spent over 10 years as a slave to porn and masturbation. I loved it.

in my friends dads office, doing things we weren't supposed to be doing.

I didn’t think anything of it.

Most guys don’t, until it becomes a problem.

HOW TO QUIT PORN MENPROVEMENT.COM !4

drowned out by memories of my favorite porn scenes. Burned into my brain

like grooves in a CD.

When I hit 23 is when things got bad.

want to do with my life. Taking responsibility.

Thankfully for me, and you - I came to my senses.

And life has never been the same.

“I was blind and now I see.”

be causing many of my problems. Places like Reddit No Fap and

boldanddetermined.com really instilled mindsets in me that porn and

masturbation were evil and had to go.

There was resistance - but I knew the truth.

HOW TO QUIT PORN MENPROVEMENT.COM !5

That I didn’t want to wake up in another 10 years in a sexless marriage

And my mission was to become the best possible version of myself.

Since then, I have come far.

Girls, money, self employment. My dream life.

I can say this with my hand across my heart.

And I want the same for you.

I want you to wake up everyday and be free. No longer be a slave to your

laptop, smart phone or DVD collections. A slave to porn.

And I’m going to show you how.

HOW TO QUIT PORN MENPROVEMENT.COM !6

that will make you flourish.

has to fill the void and a lifestyle change must occur.

Like I said, it wasn't easy.

But it’s the first step to your new life.

And after you achieve this, anything is possible.

HOW TO QUIT PORN MENPROVEMENT.COM !7

The rebooting process is the process of restoring ones neurotransmitter levels,

4) Rewiring/Replacing (Habit Manipulation)