Pornography
Pornography and boredom: when the screen becomes the default
A phone, privacy and a familiar routine can make the behaviour almost frictionless.
Notice the first seconds
What happens before you open the browser or app? The first automatic movement is often easier to change than the whole session once it starts.
Create small friction
Move shortcuts, use content controls, keep the phone outside a particular room or choose a short no-porn interval.
Do not replace one compulsion with another
The goal is not to schedule every minute. Build enough friction to create a real choice.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading