Every lesson, the method behind it, and what it costs.

Lays the foundation before any technique: what you want to change, straight answers to common questions, why internet porn hooks so hard, and how to think about withdrawal.

1. 1Welcome: why we build the foundation first9 minSee how the course is laid out, who wrote it, and why it builds understanding first and sticks to a few simple methods.
2. 2What do you want to change?8 minSkip the debate about whether it's "really" addiction, decide whether to cut down or cut out, and write down a clear, specific goal.
3. 3The questions everyone asks: my answers26 minGet straight answers on timelines, counting days, blockers, masturbation, social media substitutes, and the flatline, a stretch of very low sex drive.
4. 4Why internet porn hooks so hard12 minLearn in plain language why internet porn grips so strongly, and why "I just have no willpower" is the wrong explanation.
5. 5Mindset: learn to love withdrawals, and get out of your own way17 minLearn a more useful way to think about withdrawal, and spot the common ways people get in their own way.

Why timing decides which technique to use, then Break Glass in Emergency, a plan for when you are close to acting out.

1. 6The craving gradient: why the right technique at the wrong time fails17 minLearn the craving gradient, a simple scale of how strong the urge is right now, and which kind of technique fits each level.
2. 7Break Glass in Emergency8 minLearn the tool built for the moments when you're closest to acting out, and how to use it safely.
3. 8Your reasons list11 minBuild a short list of your own reasons that holds you at the bottom of the gradient for longer, once an urge has come down.
4. 9Redirect: consciously choose what you do next13 minLearn to choose what you do next on purpose, instead of drifting back to the phone.

Getting ahead of the urge: using your tools before you need them, keeping them as close as your phone, and rehearsing your plan in your riskiest places.

1. 10Proactive tools: get in before you need it9 minLearn to use your tools before an urge builds, so you're not relying on catching it in time.
2. 11Portable tools: as easy to reach as your phone8 minKeep your emergency kit as easy to reach as your phone, starting with the place you're most at risk.
3. 12Rehearse: decide in advance, then practise it where you'll need it7 minPlan for your riskiest times and places ahead of time, then practise the plan where you'll need it, so you aren't deciding in the moment.

Finding what sets episodes off, answering the inner voice that argues for porn, and knowing exactly what to do after a lapse.

1. 13The earlier turn: trigger analysis11 minFind where an episode really started, often well before the urge, and what porn was doing for you at the time.
2. 14Porn brain: what it is and how to answer it19 minLearn to spot porn brain, the voice in your head that argues for porn, and prepare answers to its most common lines ahead of time.
3. 15Porn brain: turn the answer into action10 minTurn your answers to porn brain into action, starting with the argument you fall for most.
4. 16After a lapse: stop it at one, and get the day back10 minLearn what to do in the minutes after a lapse, how to handle the self-criticism that follows, and how to get the rest of the day back.
5. 17Review: find the leak and fix one thing6 minOnce you've settled after a lapse, find where your plan broke down and decide what to change.

Porn is often a way to change how you feel, so this part gives you other ways to handle stress, boredom, loneliness and other hard feelings.

1. 18Three ways to respond to emotion11 minSee why porn became a way to change how you feel, and learn three different ways to handle feelings without it.
2. 19Turn down the volume: relaxation and breathing13 minLearn two ways to bring your everyday stress level down: progressive muscle relaxation and abdominal breathing.
3. 20What does this feeling mean to you?7 minSee how the meaning you give a hard feeling can make it heavier, and learn what feelings like boredom and loneliness are signalling.
4. 21Mindfulness of Emotion: meet the feeling without obeying it11 minLearn a guided exercise for uncomfortable feelings, so you can stay with a feeling without acting on it.

Staying on your own side while you take responsibility, because shame feeds the urge, and rebuilding belief in yourself.

1. 22Self-compassion: be on your own side while you take responsibility15 minSee why self-criticism backfires, even the quiet kind, and learn a fairer way to look at what happened, without letting yourself off the hook.
2. 23The Check-In15 minLearn the Check-In, a short practice you repeat a few times a day to stay on your own side.
3. 24The Archaeological Dig: find the evidence that you can do this10 minBuild an honest record of things you've got done, big and small, so past failed attempts aren't the only evidence you keep about yourself.

Looking past the urge itself: filling the time porn used to take, adjusting your setup when life changes, and easing off supports you no longer need.

1. 25A life you want to come back to9 minPlan how to fill the time porn used to take, with things you want to do.
2. 26When life changes, change the setup8 minAdjust your plan for travel, a new job, a move, illness or a relationship change, when your usual reminders disappear and risk goes up.
3. 27Keep what helps; ease what you no longer need11 minLearn how to check your progress honestly, when to ease off supports, and which habits are worth keeping.

Brings the whole course together into one short written plan, in your own words, that you can reach for on a hard night.

1. 28Your PAS plan15 minReview the whole course, write a short plan in your own words, then test it as if tonight were a hard night.