From Trigger to Choice: A 4-Step Map to Quit Porn

Recovery isn't about avoiding triggers—it's about changing how you respond to them. This 4-step map gives you back choice.

The 4 Steps

1. Notice: Recognize the trigger without judgment.
2. Pause: Breathe and create space before reacting.
3. Shift: Redirect energy with a quick practice (movement, breath, writing).
4. Choose: Take an action aligned with your values.

Every time you run this map, you weaken the old porn pathway and strengthen a new one. That's how rewiring happens.