Pornography Temptation Minimize the “benefits” of viewing pornography What are the “benefits” of viewing pornography right now? Brief pleasure Temporary escape A quick dopamine hit Momentary distraction Nothing real or lasting What will it actually be like? Not as satisfying as I imagine Empty afterward Disappointing Guilt inducing It will not fix how I feel How long will the “benefits” last? Seconds Very briefly Gone almost immediately Until the regret hits Not long at all Does this align with your values? No, this weakens self control No, this hurts my integrity No, this is not who I want to be No, this damages momentum No, this is beneath me How certain are you? 100% certain Quantify the benefits 0 / 100 5 / 100 10 / 100 15 / 100 20 / 100 Minimize the costs of not viewing pornography How long will it take to decide not to view it? One decision One second Right now One millisecond Instantly How long will it be uncomfortable? A few seconds Very short Less than I imagine Brief and manageable Not long at all How much effort is required? Very little Just saying no One small choice Totally doable Easier than giving in How pleasant will it be to resist? Empowering Relieving Calm inducing Confidence building Satisfying Why will it be pleasant? I like being in control I respect myself I keep promises to myself Momentum feels good I win when I say no How will you make it easier? Put my phone away Get up and move Distract myself Change environments Commit to ten minutes How certain are you? 100% certain Quantify the low costs 0 / 100 5 / 100 10 / 100 15 / 100 20 / 100 Maximize the costs of viewing pornography How soon would you regret giving in? Immediately Within seconds Right after finishing Later tonight Tomorrow morning What regrets would you have? I chose impulse over discipline I weakened self control I betrayed my values I broke momentum I stayed stuck What are the costs? Shame Guilt Lower confidence Increased cravings Feeling weaker afterward How terrible would it feel? Very frustrating Disappointing Mentally draining Demoralizing Absolutely miserable How long would the costs last? Hours All day Several days Until I rebuild momentum Longer than the pleasure How does this violate who you are? I am disciplined I respect myself I value self control I am stronger than this This is beneath me How certain are you? 100% certain Quantify the costs 60 / 100 70 / 100 80 / 100 90 / 100 100+ / 100 Maximize the benefits of resisting the temptation How will you feel when you resist? Strong In control Proud Calm Victorious How long will those feelings last? All day Into tomorrow Several days Compounding over time Longer than the urge How soon will you feel them? Immediately As soon as I decide Within seconds As the urge fades When I go to bed proud How does this affirm who you are? I am disciplined I am in control I keep promises to myself I respect my values I am thriving How certain are you? 100% certain Quantify the benefits 60 / 100 70 / 100 80 / 100 90 / 100 100+ / 100 I choose control and integrity