Untangling Porn — A 90-Day Audit.

Not NoFap, not shame. A behavioural audit for men who want their attention back.

§ 01What you'll learn

01How to audit your use without flagellating yourself
02What 30 days off actually does (and what the "flatline" feels like)
03The trigger map: tech architecture, emotional patterns, time-of-day
04How to talk to your partner if you decide to
05When DIY is enough and when to find an actual therapist
06How to think about porn without the moral panic OR the "everyone does it" cope

§ 02Who it's for

01Spending more time on it than you'd admit out loud
02Noticed your real-life sex life has changed in ways you don't like
03Tried to stop and can't quite get past two weeks

§ 03 — The modules

6 sessions, in order.

Begin

04The substitution problem

05If partnered, the conversation

06The 90-day verdict

The honest audit — frequency, escalation, the role it plays. The 30-day reset and what to expect (sleep, mood, libido, the "flatline"). The trigger map — tech, emotional, situational. The substitution problem. If partnered, the conversation about what you''ve been doing alone. The 90-day verdict and when to escalate to a therapist. Behavioural framing, no moralising. Treats it as an attention-and-dopamine problem, not a sin.

Begin →

04

The substitution problem

The dopamine gap is the actual problem. What fills it. Real intimacy, exercise, sleep, novelty. What doesn't.

5 min

05

If partnered, the conversation

When to tell her, when not to, what's yours alone, what becomes hers when it touches the relationship.

6 min

06

The 90-day verdict

What good looks like. When to call DIY a win. When to find a therapist. When the underlying problem is anxiety, depression or trauma, not porn.

6 min