The Porn Circuit is a great book to make you aware of the dangers of pornography. You can read my full book review of this free downloadable book here, and check out the first set of quotes I shared by clicking here.
Here are some additional quotes specifically to help you break free from the hold pornography has on your life.
Your #1 strategy … LEARN TO HATE PORN!
Hate what it does to you, to your relationships, and to those involved in sex trafficking because of the porn industry.
#2 … Create some positive activities you can do when you’re tempted to look at porn.
“The prefrontal cortex is the decision-making logical part of the brain, and each time that a person resists temptation and each time a positive habit is reinforced, the prefrontal cortex gets stronger. That means a person’s willpower grows and the cues and cravings for porn use grow weaker.”
“This approach (of introducing positive habits) makes plastic sense because it grows a new brain circuit that gives pleasure and triggers dopamine release which, as we have seen, rewards the new activity and consolidates and grows new neural connections. This new circuit can eventually compete with the older one, and according to use it or lose it, the pathological networks will weaken. With this treatment we don’t so much ‘break’ bad habits as replace bad behaviors with better ones.” —Dr. Norman Doidge
“Whatever rewarding activity is pursued, it needs to be an activity that is reoccurring. Building new rewarding neural pathways requires time and ongoing repetition:
- Neurons that fire together wire together. Repeating a pleasurable activity instead of the compulsive activity, such as porn use, forms a new circuit that is gradually reinforced instead of the compulsion.
- Neurons that fire apart wire apart. When a person refuses to act on a compulsion, like porn and masturbation, it weakens the link between the activity and the idea that it will provide relief.”
#3 … Start using the 3-second rule.
“When watching TV, walking through the mall, or driving past billboards, temptation can strike when least expected. Many therapists recommend using the 3-Second Rule, which involves three steps:
- Alert: Realize that you see something inappropriate. It may only take a split-second to recognize a tempting situation.
- Avert: Close your eyes or look away. These first two steps should be instantaneous.
- Affirm: Give yourself a mental high-five to congratulate the effort. Say to yourself, ‘I saw that by mistake, and I quickly looked away. I’ve been clean for (xx number of days) and I’m going to stay that way.’”
#4 … Don’t forget to watch out for H.A.L.T. times.
“Physical care is vital to vigilance. HALT is the acronym often used by therapists to remind people of when they can be most vulnerable it stands for: hungry, angry, lonely, tired. Simply going to bed on a regular schedule to get a good night’s rest can help one’s brain be more focused on positive habits and more alert to fight temptations. Not only eating but also eating well can improve mood and feelings of well-being. Regular exercise keeps the mind more focused, the body feeling great, and improve sleep.”