Pornography use and recovery / PPU-A06-5
Urge Pause without Suppression — Review journal
Review an attempt at urge pause without suppression and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · Adults; supported use as appropriate
Fictional example: Noah practices delaying a routine phone check before applying the idea to a personal goal.
Use an ordinary or fictional example, with a clinician when appropriate. A pause can create room for choice without treating sexual thoughts as dangerous.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Practice noticing an ordinary urge, allowing it to be present, and choosing a next action aligned with the current goal.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
What helps create choice without fighting every thought? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- What helps create choice without fighting every thought? My optional adjustment or support request:
Conceptual background
AASECT Position on Sex Addiction — American Association of Sexuality Educators, Counselors and Therapists
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.