Your personal plan
Make a plan you can live with.
You do not need someone else’s rules. Choose your direction and prepare for the situations that matter to you.
MAKE SPACE
Choose a goal with meaning
A useful goal describes what you want more of as well as what you want less of. Perhaps you want a calmer bedtime, better focus, more time for relationships or a smaller role for explicit content in your routine.
MAKE SPACE
Plan for difficult moments
Write down two or three actions that are realistic for your most common situations. If boredom shows up at night, consider an offline activity and a place to leave your phone. If stress is a factor, create a short settling routine.
MAKE SPACE
Use reminders as an invitation
A reminder should help you return to the plan, not make you feel monitored. Adjust it when circumstances change. The plan belongs to you, and changing it is part of learning.
Good to know
Questions, answered.
Clear answers help you make a choice that suits you.
Do I need to choose abstinence?
No. A reduction goal is also valid.
What should I do if my plan is too difficult?
Make the next step smaller, change the environment or ask for support rather than abandoning the goal.
Keep exploring
Find your next useful step.
Your choice, your pace
One small step
still counts.
Whether you are starting or starting again, there is room to move forward.
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