Hard Bit guides
Practical, carefully sourced guides for understanding cravings, spotting triggers, planning for difficult moments, and finding professional help when self-tracking is not enough.
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Featured guide
Use a short, practical sequence to pause, change your surroundings, ride out an urge, and decide what support you need next.
7 min read • Updated September 2026
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CravingsWhen a craving starts, reduce the decision to the next few minutes: name the urge, move away from the cue if you can, slow your breathing, do one prepared action, and contact support if the situation feels unsafe or unmanageable.
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GamingUse an hour-by-hour plan to quit or cut down gaming: map your play window, change the cue before it, plan the endpoint, and protect sleep.
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Social mediaQuit social media without losing useful contacts. Build direct routes, test them, export what matters, and choose deactivation or deletion safely.
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TrackingUse a private two-week log to track porn use by time of day, compare clear windows, find repeated hours, and plan one earlier change without self-blame.
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TriggersBuild a simple trigger log that reveals the people, places, feelings, routines, weekdays, and hours connected to your strongest urges.
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ScrollingLearn how to stop doomscrolling while staying informed by setting a focused news window, removing feed cues, and planning how each check will end.
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PlanningBreak an automatic porn routine with a practical plan: map the sequence, find your difficult window, prepare one response, and know when to get help.
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Phone UsePhone addiction is a debated label. Use a neutral seven-day map of screen time, pickups, cues, and consequences to understand automatic phone use.
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CravingsUse a cue-to-action map for smoking cravings, change one early movement, and add evidence-based quit support for withdrawal and treatment.
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Social mediaUnderstand social media addiction without self-diagnosis. Check control, consequences, and context, then build one practical plan for repeated use.
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CravingsUrge surfing is a mindfulness technique for riding out cravings without acting on them. Learn the steps, the evidence, and when to get more support.
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ProgressRespond to a slip with safety, an honest record, and one practical change instead of deleting every clear day or waiting for a perfect restart.
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