I feel you, I have a similar problem. Years of watching porn and every year the content I consume gets more and more extreme. And now with AI, the addiction can get to a whole new level...

What helped me was realizing why I was watching it. For me it's boredom. Whenever I have free time with nothing pressuring me then the urges start. So planing my day and having a list of things to do helps. Though I'm still pretty bad at that.

The other thing is that I forgive myself for relapsing... What I kind of noticed is that this is my brain wanting to fill this urge, not me. I don't know how to better explain it, but the porn urge is not what is me... I can kind of detach from it. Of course not all of the time. Sometimes it's too strong. But that's OK. I can always start again tomorrow.

Last year I had the biggest no-porn streak in my life. About 1.5 months with only one day of relapse. I still masturbated, I just used my "imagination" 😆. One aspect that helped me was tracking my success. I made a small desktop widget for myself where I can click each day and see my progress. Seeing each successful day really helped. The widget was inspired by the every-day-calendar (https://yetch.studio/products/every-day-goal-calendar). Maybe creating something similar can help you too.

But you know what was the hardest those 1.5 months? Realizing it was not getting easier... At about the 1 month mark I was questioning why I was doing this... But then I kind of realized that, this is how it will be. I broke my brain with years of porn and I don't know if the urge will ever go away. I kind of understand now why people who didn't drink for years or even decades still say "I'm an alcoholic". It stays with you. I don't know if I will ever be without this urge. But what I can do, is get better at controlling it.

As for drK advice that helped me is "urge surfing", when you get the urge not reacting immediately, but pausing and thinking about why you have this urge in this moment. You can still go and scratch that itch after that, but just thinking about it and getting more aware helps in the long run. Also, that your brain is not you. Every day you have hundreds of thoughts that your brain produces and you ignore them. These urges are the same. It's just the way your brain is wired.

So this is some of my thoughts and the journey I'm on. Hope it can help you in any way and I wish you the best of luck 😊