🔄 Recovery Dashboard: 30 Prompts for Phone & Porn Addiction Recovery
Help me create a 7-day detox plan to reduce my screen time and feel more present.
Give me a daily reflection question to track my emotional triggers around phone/porn use.
What are 5 small habits I can build to break my phone addiction?
List daily rewards I can use to stay motivated during a digital detox.
Suggest a bedtime phone-free routine that helps reduce cravings and anxiety.
Give me a template to track my urges and what triggered them.
Create a motivational morning message for Day 1 of quitting porn.
Design a personal contract I can sign to commit to 30 days without porn.
What are healthier ways to handle stress that don’t involve using my phone or watching porn?
Set me up with a dopamine detox plan for the weekend.
Why do I feel guilty after watching porn or scrolling endlessly? Help me unpack this without judgment.
Talk to me like a recovery coach. I just relapsed — help me reframe this moment and keep going.
Write a motivational speech for myself when I feel like giving up on recovery.
How can I heal my self-esteem after months of feeling addicted and ashamed?
What mindset shift do I need to make recovery easier and more meaningful?
Help me forgive myself for slipping up and focus on the progress I’ve made.
What are affirmations I can repeat daily during recovery?
Give me journal prompts for uncovering why I started using porn as a coping mechanism.
Help me feel proud of quitting — even if I’m only on day 3.
Create a letter from my future self who is free from this addiction.
How can I explain to my partner that I’m recovering from porn use without making them feel unloved?
Write a script I can use to ask someone to be my accountability partner.
List the ways phone/porn addiction has affected my relationships — and how to repair the damage.
What are signs that recovery is improving my social life or emotional health?
Help me set boundaries for my digital use when I’m in a relationship.
Design a phone-free date night that helps rebuild connection with my partner.
How do I rebuild trust if I’ve hidden my porn use from someone I love?
Give me a weekly reflection checklist to track my mental and emotional growth.
What goals should I set beyond recovery to give my life more meaning?
Talk to me like a coach — I need a weekly pep talk to stay focused on freedom.