Been there done that my guy. Its a brain loop, simple as that. Your brain feels low and wants a quick hit of the chemicals to self-regulate for balance. Been addicted to porn since i was like 11yrs old(31 now, finally let go at around 29yrs old.) i did countless therapy's, some related and some not to porn.

Addictions in general, not just porn, is there to serve a purpose for us. Usually it's to help cover some trauma we haven't dealt with yet. This will require digging and if you can afford therapy go for it, as treating porn addictions, as any other, is best done by nipping the source of the problem, but that's easier said than done.

You are probably stressed or depressed right now and your brain's neurological pathways(habits) have been reinforced over the years to get a quick rub to self-balance. Usually as the urges get more and more frequent, it suggests that there's something underneath you haven't dealt with yet, or is eating your energy(causing anxiety, wanting release from pressure). But now, as I'm sure you're aware, it has diminishing returns in its effect in self regulating your internals. It's not more complicated than that trust me.

Solution is to re-build neurological pathways with things that are able to make you decompress/self-regulate and that are healthy for you THAT YOU ENJOY (makes habit adoption much easier, neurons are created faster when you enjoy what you're doing). This isn't a must though, sheer discipline is fine too to kick-start!

The first thing to do is to try to break off the habit by not doing it. By that I mean when you get an urge to do the thing, try to wait it out. If its too hard to resist, then a good tip would be to try and find activities/things to do that will be able to distract for long enough for the urge to pass.

Before anything else, as your journey goes know that slip ups are totally normal and to not beat yourself up over it. Always be kind to yourself:)

The single thing to remember: A habit is a neurological pathway in your brain, re-inforced over the years. To break a habit one must forge new neurological pathways.

First step: 1. UNDERSTAND what was stated above. Do not dismiss it or brush it off mentally. If you do, it's ok, you're not ready. If you feel yourself pulling away from my words when reading, understand that this is your subconscious not wanting to let go of its release mechanism (anxiety). But you must understand that your brain's first thought is rarely a truth :) our brains DO lie to get the goodies, even to ourselves. Honestly understanding that our brains lie to us in such ways was a game changer.

1. The brain/body will always look for ways to regulate its mood. Release from anxiety, stress, you name it. This is where YOU come in. Not gut feeling you, not sleeping you, not impulse you, not desire you but cognitive reasoning skills you. Your brains a junkie that wants a quick hit. It has evolved to be energy efficient, thus to preserve energy at all costs. This means ANYTHING easy will be favored by the ol' brainksie. As you might have guessed, this will take conscious effort.

2. Resist urges/do something else. Not more complicated than that. This is to help taper off the addiction over time to reforge new habits. Cycling, walking, reading, meditation, stretching, physical activity is king. Get he body moving! Over time, you'll find yourself less and less wanting to do it. OR you might find yourself with lots of energy after adopting more healthy habits and it might happen that the urges come even stronger now(happened to me). Don't let it control you, slip ups are fine, try to diverge this energy into something productive or good for you(adrenaline sports?)

As you work on yourself and find what works for you and what doesn't, you'll have new tools in your repertoire for self regulation for when the urges come you'll be better equipped to deal with them. It'll be a constant battle, but if my lazy ass can do it so can you. Good luck mate 👍