Pornography
Changing pornography use without shame
Pornography use is not automatically a disorder, and sexual desire is not automatically a problem.
Compulsion is different from desire
The useful question is whether the behaviour feels voluntary and whether it causes meaningful impairment or distress.
Run a concrete experiment
Choose a period without pornography and observe attention, mood, triggers and what you actually want.
Avoid the shame loop
A neutral YES or NO gives information without turning sexuality into a moral verdict.
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