Substitutes?

Cuddling, hobbies, literally anything that will prevent you from being bored enough to consider porn

 

Exercise and meditation have been good ones for me. Reading too.

 

I think there's two layers to this question.

Layer one is about what to do when tempted. This depends on what you're wanting to get from the porn or edging behaviour based on how you're feeling. For instance if you're feeling lonely, calling a friend or doing something to serve someone you love will meet that need. If you're looking for the visual stimulus, go check out some great photography or art online or in a book. If it's sounds, learn to love healthy sounds like music or podcasts. Porn Free Radio has an episode about 5 minute self care activities.

The second layer is about doing things that fill you up as a person. The things that make you tick and give you joy. Board games, sports, crosswords, poetry, galleries. Anything healthy.

The two go together. The more of the first you engage in, the less you need to rely on porn. This enables you to really enjoy life (the second layer). In turn this reduces your need for porn too.

 

Learning new languages!

 

Basically you're asking to replace one thing with the other. If the other thing becomes an addiction, what'll you do? Understand the addiction and why you pulled towards it, this understanding itself relieve you from the slavery, if there is one.

Unmet expectations lead to boredom and boredom lead to frustration. To escape frustration most follow certain habits for temporary relief, over the period it creates dependency and make them slaves.

Accept the boredom as it is, along the way the expectations & frustration disappears. Its tough initially but over the period it becomes new normal and you don't even think or feel of boredom.

Understanding is the key!

 

A good substitute to me is videogames. A quick source of dopamine and distract me from P, besides other stuff like physical exercise, home chores, study something, etc

 

I’m very similar. A good openworld or RPG game. Even if your not into gaming it’s surprising how many people can get into gaming who previously stated they didn’t like it.

Games I’m into are called ‘soulslike’ games. Titles similar to dark souls which have a tough yet rewarding formula.

 

Learn a new language man. It will 1) transfer/sublimate the sexual urge into a higher, more useful goal and 2) boost your self-confidence and thus help you tremendously on your path towards quitting.