The urge playbook
What to do in the 90 seconds an urge actually lasts. Six tested techniques — breathing, environment shift, distraction — written for the moment willpower runs o
What an urge actually is (body, not thought)
What is a porn urge — physical sensation, not just thought
Your body’s urge signature
Recognizing your body's urge signature
The 15-minute rule — why urges pass
How long do porn urges last — the 15-minute rule
Triggers vs. urges — different things
Triggers vs urges — telling them apart in recovery
Thoughts vs urges — the hijack
Thoughts vs urges — when your brain hijacks itself
Your trigger locations
Locations that trigger porn urges — mapping yours
The Urge Flow — how to use it
How to use the urge-flow ritual when urges hit
What to do without the app
Riding out a porn urge without an app or tools
The 10 minutes after
The 10 minutes after a porn urge passes
Write your move
Writing your own porn-urge response plan
When you're ready
Read the lessons here.
The companion is on your phone.
The Safari blocker, the 90-second urge ritual, the recovery timeline, the practice rituals — together on your phone. No account. No personal data leaves your device.
