How to Stop Porn Urges Fast (60-Second Reset)

When an urge to watch porn hits, you have a very small window to act before the old pattern takes over. In that moment, willpower won't save you—but a reset will.

Why Speed Matters

Your brain's reward system runs on automatic. Once a dopamine loop is triggered, it cascades fast. That's why delaying even 60 seconds can shift you back into control.

The 60-Second Reset

1. Pause: As soon as you notice the urge, stop what you're doing.
2. Breathe: Take five deep belly breaths—slow and intentional.
3. Anchor: Plant your feet, press your hands together, or touch something physical nearby.
4. Redirect: Move your body—stand up, walk, or stretch.

Within 60 seconds, you've interrupted the autopilot and given your prefrontal cortex time to come back online.

Why This Works

This reset shifts your nervous system, giving you clarity. Instead of fighting urges with brute force, you use physiology and awareness to regain choice.

This is one of the real-time practices inside the CTRL Reboot Protocol. When you stack these resets daily, urges lose their grip.