/ By Brandon McDonald

How to Build a Porn Addiction Morning Routine

There are several approaches that may be taken by those in pornography addiction withdrawal and recovery, and the concept of routine is often quite helpful. In particular, a morning routine can be especially beneficial for those struggling with a porn addiction.
At Desert Solace, routine is one of several key concepts we promote throughout our pornography addiction and sex addiction recovery programs, which we offer on both a residential and outpatient basis. Healing from porn addiction is no easy task, but establishing and maintaining a healthy morning routine can be an effective tool in the recovery process. Let’s look at some of the key components of a good morning routine to help break porn habits and recover from porn addiction, plus how routines can impact everything from daily happiness to how long it takes to recover from porn addiction.

Go To Bed On Time

None of this is going to help at all if you can’t get to bed at a decent time. I’m a big proponent of getting sufficient sleep. Science has proven time and time again that getting a minimum of 7-8 hours of sleep per night is crucial for all kinds of reasons. People who get enough sleep function better, live longer, eat healthier, regulate their emotions more effectively, and are at lower risk for all kinds of diseases. 

I’ve had so many clients try to convince me that they can function fine on less than 6 hours of sleep per night. That’s when I ask them to take a good hard look at how they are doing in life. There are many reasons why they are struggling with sex addiction and one of them is that they don’t have balance in their life. Getting enough sleep is crucial to living a balanced life.

These aren’t just hollow words I’m writing here. I can’t stress enough how important it is to your recovery to get a full night’s sleep. I’ve experienced it first hand. When my life is not going the way I want it to and I find myself struggling to keep up with my recovery, the first thing I look at is whether I’m getting enough sleep. Because if I don’t get to bed at a decent time, then I don’t get up on time either, which means I usually don’t get a full morning routine in. It’s a domino effect.

Figure out what time you need to wake up to get in a full morning routine and then subtract 8 hours. That’s the time you get to go to bed every night. It’s pretty simple, but I admit it’s difficult for people like me who spent years developing a habit of staying up late binging Netflix.

Why Routine Matters in Porn Addiction Recovery

Before we dive into the specific components of a porn addiction recovery morning routine, it’s important to understand why establishing this daily habit can be so beneficial. Here are some key reasons:
  • Consistency and Structure: Establishing a regular morning routine can provide much-needed structure and consistency in the lives of those struggling with porn addiction. This can help to combat feelings of chaos, uncertainty, and lack of control – all common experiences for those in recovery.
  • Positive Start to the Day: Starting your day off on the right foot with a healthy routine can set you up for success throughout the rest of the day. By focusing on positive habits in the morning, you may find yourself more motivated and energized to continue making healthy choices throughout the day.
  • Replacing Negative Behaviors: A morning routine can serve as a healthy replacement for the time and energy previously spent on viewing pornography. By filling your morning with positive activities, you may be less likely to give in to temptations or triggers later in the day.
  • Promoting Self-Care: Recovery from porn addiction involves taking care of oneself physically, mentally, and emotionally. A morning routine can help foster self-care practices by prioritizing activities that promote overall well-being.

7 Tips for Building a Morning Routine in Porn Addiction Recovery

Every person’s ideal morning routine may look different, but here are some key components that may be beneficial for those in porn addiction recovery.

1. Set a Consistent, Healthy Bedtime

A quality morning routine actually begins the night before. Getting enough quality sleep is crucial for physical, mental and emotional well-being, and can greatly impact one’s ability to resist temptation and make healthy choices throughout the day. Establishing a consistent bedtime routine that allows for 7-8 hours of restful sleep is an important step towards recovery.
There are a few ways to promote better sleep habits, including limiting screen time before bed and creating a calm and comfortable sleep environment. It may also be helpful to establish a relaxing bedtime routine such as reading, meditating or listening to soothing music.
Consistent, Healthy Bedtime

2. Wake Up Intentionally

When dealing with a porn addiction, it’s important to start the day with intention rather than simply reacting to external stimuli. This means avoiding checking emails or social media first thing in the morning and instead focusing on positive actions that promote self-care.
Some examples of intentional activities upon waking could include gratitude journaling, setting daily intentions or affirmations, or engaging in a mindfulness practice. These activities can help set the tone for a positive and productive day.

3. Center Yourself While Waking Up

One approach that’s often helpful as part of a morning routine is to take some time to center yourself before diving into the day. This could involve meditation, deep breathing exercises, or simply taking a few moments to reflect.
Taking this time to calm and ground yourself can help you start your day from a place of inner strength and stability. It can also serve as a reminder to be mindful and present throughout the day, rather than getting caught up in old patterns or negative behaviors.
Emotional Check-In

4. Do an Emotional Check-In

Along with centering yourself, it can also be helpful to do a quick emotional check-in as part of your morning routine. This involves taking inventory of how you are feeling and identifying any areas of stress or discomfort that may need attention.
Noticing and addressing these emotions early on in the day can help prevent them from building up and potentially triggering addictive behaviors later on. It can also serve as an opportunity for self-reflection and growth.
Exercise for porn addiction recovery

5. Exercise

Exercise is an important aspect of overall health, both physical and mental. Including some form of physical activity in your morning routine can have a positive impact on mood, energy levels, and overall well-being.

This could involve going for a run, practicing yoga, or simply taking a walk outside. The key is to find an activity that you enjoy and that makes you feel good physically and mentally.

6. Eat a Healthy Breakfast

Fueling your body with nutritious foods in the morning can help provide energy and support overall health. A balanced breakfast can also help prevent cravings for unhealthy, addictive behaviors later in the day.
Consider incorporating protein, healthy fats, and complex carbohydrates into your breakfast to keep you feeling satisfied and energized throughout the morning. And don’t forget to hydrate by drinking plenty of water!
Setting Goals for the Day

7. Set Goals for the Day

Before starting your day, take some time to set goals for yourself. These could be short-term or long-term goals related to overcoming pornography addiction, as well as other areas of your life.
Setting and achieving goals can provide a sense of purpose and accomplishment, which can be especially important in recovery. It can also help you stay motivated and focused on making positive changes in your life.

Establishing a morning routine as part of your porn addiction recovery journey has many benefits. By prioritizing self-care, setting intentions, and practicing healthy habits, you can not only support your recovery but also improve overall happiness and well-being. Remember to find what works best for you and adjust your routine accordingly – there is no one-size-fits-all approach. With consistency and intentionality, a morning routine can become an invaluable tool in overcoming pornography addiction.

Establishing Morning Routines at Desert Solace

And at Desert Solace, we support and encourage our clients to establish healthy routines as part of their recovery process. Our program focuses on individualized treatment plans that address the unique needs and challenges of each client. Contact us today to learn more about our approach to porn addiction recovery.