Before the story runs
Five minutes for your body first.
For adult women (18+) when compulsive or hard-to-steer porn use starts as heat, restlessness, or a hand reaching for the phone—before the mind finishes a story. This is a short educational reset, not a cure and not therapy.
Optional 5:00 timer (stays on this device)
5:00
No accounts. No tracking. Just a clock while you move through the steps.
1) Interrupt the reach
Put the phone face-down, one arm’s length away—or in another room for these five minutes. You are buying a gap, not proving virtue.
2) Name one body cue
Silently: jaw? chest? stomach? legs? Hands? One word is enough. You are collecting data, not writing a novel.
3) Change one physical input
- Stand up and walk to another room (or the doorway).
- Splash cool water on wrists or face.
- Open a window / step outside for thirty seconds of different air.
- Press bare feet into the floor and count five slow exhales.
Pick one. Boring on purpose.
4) One honest line (optional)
If you can, jot one map line later—not a confession. Example: “Sunday 2pm · restless legs · phone in bed.” The free Mini Urge Map is enough structure.
5) Choose the next small door
After five minutes, pick one: keep going with the urge bridge, open listen-along, start aftercare if the spike already passed, or simply continue your day without a courtroom.
If you used anyway: aftercare still applies—or use the post-slip debrief. Continuity beats restart theatre.
Optional notes: subscribe · Midday pocket · Boundaries without purity · Debrief · Continuity · Essays