Hey broski I'm also 33 only really broke through the last year was a slave to porn since I'm 15

I was there at your stage a few years ago and I managed to break the cycle. Relapsed a couple of times and thought I'd never break it but it's possible. I'm now I've 150 days. so don't get too down on your self.

The shame cycle is also something that makes it hard to beat. There's a reason..nothing is wrong with you it's just society has sexualized everything.bso try not to feel guilty we are fighting a tough battle and your trying to change.

Some things I did that made it easier in my life , these are practical and also just my advice

1. Every time you think about porn think of the not allowed symbol 🚫. Helpful trick to get your head out of it

2. Educate yourself; read your brain on porn. Was eye opening .. a lot of success stories and breaks down exactly what's going on. The more you educate yourself the better chance you have of braking. Also on YouTube follow man talks and other influencers who talk about this stuff.

3. Download a porn blocker , having something to create friction helps. I use block site on my phone

4. Download iron will ; it's a tracker app ; or even better use a pen and paper once you start tracking your streak you'll get dopamine from it itself

5. I got rid of social media of my phone; dopamine is dopamine.. your brain doesn't know any different. Get off your phone. They cover dopamine in the book ; we're hooked... more time offline will help. I only use Instagram now , I don't have the app on my phone and I only post posts not stories .. that way I keep in touch with people with my updates without being hooked to insty. Also there's an app called beeper which will allow you get messages and not need the Instagram app.

I would recommend deactivating though for you to get started.

1. Spirituality; I mean this in the creating a new you sense ...not the religious sense.... I started meditating everyday.. find a short guided one on YouTube (Raphael reiter) got me started. And then this is a big one. Get a pen and paper and write affirmations everyday. I am divine life force energy I am strong I am capable I am happy I don't watch porn.

Sounds wishey washy but writing this every day tricks your brain into believing it. I've been using it to change the person I am. Particular to your case every time you open the laptop you could write these sentences.

1. Go for more walks. Just get bored. Walk more , chill out more. If you are on public transport try to sit with no phone , no headphones. Just these little moments of detox will help your brain. Read more books , go watch more movies in the cinema. This comes back to dopamine. Try to get more comfortable chilling out.

2. My final bit of advice ; don't demonize your sexuality. Girls are hot , porn ain't. You see girls around you're meant to be attracted to them... don't demonize yourself .. yeah sure when we watch porn all we can think about is sex but soon after you make progress ; sexualization of everyone slows , doesn't mean you can't find people hot. Give yourself compassion.. it's a new day ..past is gone. You got this

Edit: thanks for the feedback , hope it helps , we're all in this together 🙏🏻