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Porn & you.

Most writing about this is either "it's a brain-melting drug, stop now" or "there's no such thing as a problem here." Both are selling certainty they don't have. This course grades its own evidence, lets you choose your goal, and is capable of concluding partway through that this isn't your problem.

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1 Before We Start

What this is, an honest baseline, and where the exit is.

What this course is, and what it isn'tTwo camps, both selling certainty they don't have.3 min
A quick, honest baselineSix things worth measuring. Frequency isn't one of them.4 min
If things get heavyWhere the exit is, before you need it.2 min
How change actually happensA scatter plot with a trend, not a line going up.3 min

2 What's Actually Going On

The honest science, and whether this is even a problem for you.

The disagreement at the centre of all thisTwo diagnostic manuals, one unsettled question.2 min
Is this even a problem for you?The lesson where the answer is allowed to be no.3 min
When the problem is the gap, not the pornMoral incongruence, without dismissing anyone's values.4 min
What the research says about the actual harmsReal effect sizes, so you can calibrate instead of catastrophise.2 min
Do you even need to quit?Reduction is a real goal, not a consolation prize.3 min

3 Urges, Explained

The mechanism, without the mythology.

The loop you're actually inCue, craving, behaviour, relief — and why it persists.4 min
What an urge actually doesIt's a wave with a shape. Find out yours.3 min
The dopamine story, correctedWhat's real in it, what isn't, and what nobody knows.2 min
The flatline, and what we honestly knowWidely reported. Never studied. Both facts matter.2 min
Your personal trigger mapYou're not defending an infinite perimeter. You're defending three doors.4 min

4 Choosing Your Goal

Your values, your goal, and what counts as success.

What is this actually for?"Away from" runs out of fuel. "Toward" doesn't.3 min
Abstinence or reduction?Both are legitimate. Choose rather than drift.3 min
What counts as successFour measures, and days is only one of them.3 min
Your plan on one pageEverything so far, where you'll find it at 1am.4 min

5 The Toolkit

The behaviour-change moves that have actually been tested.

Environment design beats willpowerThe highest-leverage change most people can make takes one evening.3 min
If-then plansDecide now, so you don't have to decide then.4 min
Urge surfing, properlyNot for making urges go away. For decoupling them from the action.8 min
Give the loop something else to doMatch the function, not the form.4 min
Boredom, loneliness and the empty eveningAlone, evening, nothing on, tired but not sleepy, no plan.3 min
Sleep, exercise, and the boring foundationsUnglamorous, and for a lot of people most of the answer.3 min

6 Slips, Shame & Staying Power

The part that decides who makes it. Never locked.

The most important lesson in this courseThe slip isn't what decides it. The next twelve hours are.3 min
The post-slip protocolFour steps, so you're not improvising while you feel terrible.2 min
Self-compassion isn't going softAim for guilt. It'll get you further than shame.3 min
Accountability that helpsOne or two people who don't perform disappointment.3 min
When it's not workingSome situations aren't app-shaped. Knowing that early saves months.2 min

7 Bodies, Sex & Partners

Arousal, disclosure, and the conversations that go with it.

The erection question, answered honestlyThe most-searched claim in this space, without the hype or the dismissal.2 min
Recalibrating arousalArousal is trainable in both directions. Nobody knows how long.2 min
Telling a partnerNo universal answer, and be suspicious of anyone who gives you one.3 min
This isn't only a men's issueThe mechanics aren't gendered. The conversation around them is.2 min
Sex without a screenComparison, presence, and not expecting a switch.2 min

8 History & Culture

Three hundred years of context, and a filter for everything you'll read next.

Three hundred years of panicA social change, a confident biology, and a product. Every time.2 min
NoFap, No Nut November, and what to keepCredit where it's due, and a clear line on the rest.2 min
Semen retention: where it comes fromRespectful about the traditions. Clear about the modern claims.2 min
Where things stand nowThe landscape, and the filter to take with you.2 min

9 The Long Game

Identity, maintenance, and an honest close.

From resisting to being someoneThe difference between not drinking and not being a drinker.3 min
MaintenanceIt arrives as drift, not as a decision.3 min
Where this leaves youAn honest close, in keeping with the rest of it.4 min

The app adds Panic.

One tap for the moment an urge hits, offline, and an evening check-in that turns lessons like this one into a plan for your own triggers. Free.

Coming to iOS and Android.