What can I do right now if I want to watch pornography?
Put your phone down before reading on.
You are about to open a site, or you are scrolling through something that makes you want to keep going. If you are reading this at that moment, begin by closing that content. Then put your phone on a table. Leave this article open if you want to come back to it.
You do not have to work through the whole struggle tonight. For now, decide where you want to be and what you want to do next. That next action can be simple.
If you can move, stand up and go to another room. If you need to stay where you are, move your phone out of reach and notice your surroundings. Putting away a cup or picking up a book can give you something to do immediately.
Give yourself a moment to breathe.
Take a few breaths at a comfortable pace. Feel your feet on the floor and relax your hands. You might look out of a window or close your eyes if that feels comfortable.
You do not have to prove anything at the end of this pause. The urge may still be there. You are giving yourself a moment before choosing what comes next, without making your feelings a measure of your worth.
In Agnus, your phone’s vibrations guide your breathing, and the guide remains available offline. If you use it, hold your phone for the exercise and then choose somewhere to leave it. The suggested rhythm is there to support you. Return to your usual breathing whenever you want.
Speak to Christ about what is happening.
Temptation can leave you wanting to put prayer off. You might wish you felt calmer, knew the right words or could be certain you would hold on. Hebrews invites us to draw near to God when we need help.
Let us therefore draw near with boldness to the throne of grace, that we may receive mercy, and may find grace for help in time of need.
Hebrews 4:16, World English Bible
Read those words and speak simply. Here is a prayer you can adapt:
Lord Jesus, you see what I am going through. Please stay with me now. Help me choose an action that belongs to the life I want to live with you. Give me courage to ask someone to be here for me. Amen.
Your relationship with Christ belongs in this difficult moment, too. You can turn toward him while you are still feeling what you feel.
Choose what you will do after the pause.
Look at what is possible around you. If someone you know is available, ask whether they would like to talk or walk with you. If you are at home, get something ready for tomorrow or return to an activity you had set aside. Choose something specific enough to begin now.
You could message someone you trust: “I’m having a difficult moment. Are you available to talk for a bit?” They may be busy. Decide what you will do while you wait, rather than repeatedly checking for a reply.
Our guide to talking with someone you trust can help you arrange that kind of support beforehand.
If it still feels difficult, bring in more support.
The urge is still there and you are considering picking up your phone again. You do not have to repeat exactly the same pause. Go somewhere you feel supported or call someone who is available.
If you have already watched pornography, you can still close the content and change activities. Take care of the rest of your evening. If this struggle weighs on your everyday life, a health professional can also help you take stock.
Look back at the circumstances when you have space.
Later, consider what came before this moment. Perhaps you stayed on your screen longer than you intended or began browsing without a particular purpose. Choose an adjustment for tomorrow based on what you actually noticed.
The article on preparing habits as you leave pornography behind explores that next step. For now, keep the action you have chosen in view.
The quotation comes from the World English Bible, a public-domain translation. Read Hebrews 4 in context to explore the invitation to approach God with confidence.
We answer your questions.
Should the urge disappear while I am breathing?
The pause does not set a deadline for your urge. It gives you a moment to choose another action. If you are still finding it difficult, change your surroundings or ask someone to be with you.
Do I need to follow a particular breathing rhythm?
Keep your breathing comfortable. You can follow the guide or return to your usual rhythm whenever you want. Completing an exercise should not become another demand you place on yourself.
What if I have already watched pornography?
You can still close what you are watching, put your phone down and ask for support. You can return to prayer and take an honest look at what comes next.
We write these articles from a Christian perspective. The Bible references let you read the passages in context.
AgnusAgnus is on the App Store.You don’t have to fight this alone.
With Agnus, you walk with Christ one day at a time. You get a verse, a prayer and your daily check-in, and the red button guides you when an urge rises.
