The 1-Minute Urge Rule
When you feel an urge for porn, you have three choices: fight it, feed it, or feel it. Each choice leads to different results.
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Fighting it makes the urge stronger. It creates a battle in your mind. The more you fight, the more the urge fights back.
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Feeding it keeps the cycle of addiction going. This choice makes you feel weaker over time.
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Feeling it is the best option. It helps you grow stronger. This approach teaches your brain that porn is not the answer.
Next time you feel an urge, try the 1-Minute Urge Rule. Here is how it works:
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Set a Timer for 1 Minute
Find a quiet place. Sit down and set a timer for one minute. -
Just Feel the Urge
Let yourself experience the urge. Notice what it feels like in your mind and body. -
Observe Your Body
Pay attention to your physical sensations. Ask yourself these questions:- Is your heart beating fast or slow?
- Is your breathing fast or slow?
- How is your skin temperature?
- Are you feeling aroused? What does that feel like?
The more you observe the urge, the easier it gets. You won’t feel trapped by it.
- Ask Yourself Two Questions
When the minute is up, think about these questions:- What am I trying to avoid by watching porn right now?
- What will I teach my brain if I watch porn now?
By answering these questions, you can understand your feelings better.
- Make a Choice
After reflecting, decide what to do next. You can:- Take another minute to feel.
- Do something completely different.
- If you still want to watch porn, do it with intention.
Know that you are making a choice. You are acting with purpose, not reacting out of habit.
This process is a step toward freedom. You can take control of your urges. You have the power to decide how to respond.