You don’t need to quit.
You need a line.

The benefits

• Your evenings come back

  Four times a week instead of most nights is three evenings you didn’t have last month. That’s arithmetic, not a promise.

• You stop guessing at what’s driving it

  One sentence at the moment, and by Sunday it’s a pattern. Four times over your line, three of them nights you’d been drinking. You weren’t looking for that. It showed up.

• The guilt goes, because the rule is yours

  Most of the guilt here comes from failing a standard somebody else set — a streak, a programme, a rule you never agreed to. A number you picked yourself can’t do that to you. Inside it, there’s nothing to answer for.

The record

1. 01

   AASECT

   Holds that there is insufficient empirical evidence to classify sex addiction or porn addiction as a mental health disorder, and that sex-addiction treatment methods are not adequately informed by accurate human sexuality knowledge.

   Source
2. 02

   American Psychiatric Association

   Hypersexual Disorder was proposed for DSM-5, underwent a field trial, and was rejected by the APA Board of Trustees. It appears in neither DSM-5 (2013) nor DSM-5-TR (2022).

   Source
3. 03

   ICD-11

   The WHO classifies Compulsive Sexual Behaviour Disorder (6C72) as an impulse control disorder. It sits outside the ICD-11 grouping for disorders due to substance use and addictive behaviours.

   Source

The Band

The corridor is the limit he set. The line is what happened.

What you do

• Times / week3

  Lines

  One number, set once. Say three times a week — that’s your line.

• The Note

  One sentence, the moment you’re about to masturbate. Naming it makes it a decision.

What we don’t do

• No streaks
• No diagnosis
• No partner surveillance
• No content ever touched