Nighttime is the most dangerous window. You already know this. The house gets quiet, the screens come out, and the routine kicks in before you've even decided anything. Tonight you're going to interrupt that sequence.
Your brain has a ritual. Maybe it starts with boredom. Maybe it starts with picking up your phone in bed. Maybe it starts with "just checking something." The trigger isn't the porn — it's whatever happens 10 minutes before. Identify that moment. That's where you intervene.
Phone charges in another room tonight. Not across the bed. Not on the nightstand. Another room. If you need an alarm, buy a cheap alarm clock or use a smart speaker. The phone in your bedroom is not neutral — it's the delivery mechanism.
If you're lying in bed and the urge hits anyway, get up. Physically stand. Walk to the kitchen. Drink water. The urge needs stillness and darkness and privacy. Remove one of those and it weakens. You're not fighting the urge — you're changing the conditions that feed it.
The urge needs specific conditions: stillness, darkness, privacy. Remove one and it loses power.
Right now, choose where your phone will charge tonight. Pick a room that isn't your bedroom. Move the charger there.