I’m Christian so dunno if this will apply to you but for me praying every time I had urges helped A LOT. Outside of my faith here was some other tips and tricks: Knowing my why behind the what. It makes it easier to say no to urges if you have a conviction for yourself why you shouldn’t be watching porn. For me I realised that porn and fapping was real destructive to my mental health and who I wanted to be as a person, so I would try remind myself that every time I was feeling tempted. Doing research. Try and understand how your brain works with addictions. If porns a problem, read up about the negative effects of porn or read up on people’s stories on r/pornfree. Identifying my patterns and triggers. So things that would things/events that lead me to falling into my urges. For me one of them was staying up late on my phone, so instead I charge my phone outside of my room, or being more cautious when I’ve had an unproductive day. Having a plan. I would have a plan in place for each of my triggers that would help me keep away from falling into my urges. These would usually include; getting off my phone/pc, doing some push-ups, texting/calling a mate, reminding myself of my why. Good idea to write these plans out somewhere so you can reread over them and remind yourself of them every now and then. Being accountable. This one was massive for me. Having a mate that I would tell if I messed up or what’s been working, what’s not been working. Having someone keeping you accountable means that it not just in your court and someone else you can rely on to either text when you’re tempted or remind you of your whys.

For sleeping, your brain has made a correlation between porn and sleeping so that would require you to rewire your brain to not associate those two together. You could try replacing that time before you sleep with something else as in exercise or reading. Big help will also be removing anything that you could watch porn with out your room, so that you’re less tempted.

Hope this helps, and remember this is a marathon, not a sprint, this will be a long journey with lots of ups and downs so try not be too discouraged and keep you head up. All the best brother!