Alright fellas, it’s time to dial in the final piece of your practical porn-free operating system: your habits and routines.

Before diving into this lesson, you should already be familiar with:

• The STAQ Method
• The Frontline Routine

These two work together, especially in the context of quitting porn. What we’re doing here is bringing them into a single, focused configuration that directly supports getting clean and staying clean.

In this lesson, I’m going to lay out what I believe is the optimal habit STAQ for quitting porn, and how to use it in a way that allows you to continuously evolve until porn is no longer part of your life.

Let’s get into it.

The Porn-Free STAQ (Overview)

Here is the recommended Porn-Free Habit STAQ:

Baseline

• Porn-Free Lock-In (2 Metascript entries)
• Emotional Trigger Counter
• Chemical Trigger Counter

Standard

• Quarterly Goal Advancement

This setup is intentionally simple, forgiving, and high-leverage. The goal is not perfection. The goal is consistency, learning, and momentum.

Let’s walk through each piece.

Baseline – The Non-Negotiables

Your baseline habits are what you aim to hit every single day, even on high-trigger days, stressful days, or low-energy days. They are designed to be easy enough to complete, while still doing real work.

1. The Porn-Free Lock-In

This is your core daily routine and includes:

• Your Daily Plan
• A quick STAQ check-in
• Metascripting

The key tweak here is in the metascripting portion.

Instead of a single entry, you do two entries:

1. A general life entry
   • Focused on alignment, stress, decisions, or direction.
2. A porn-specific entry
   • Used to process cravings, mitigate urges, learn from slips, or do retroactive work.

This gives you balance.

You’re not obsessing over porn, but you’re also not ignoring it. You’re advancing your life while actively dismantling the habit.

This entire lock-in should take 5–10 minutes and is powerful enough that it becomes a cornerstone of your baseline.

2. Emotional Trigger Counter

Next is your Emotional Trigger Counter.

This is a simple daily action designed to reduce the emotional states that tend to drive cravings.

What this looks like depends on your patterns.

Examples:

• If work stress is a trigger → a small amount of focused work
• If loneliness is a trigger → intentional connection with people
• If low energy or restlessness is a trigger → daily walking or light movement
• If lack of enjoyment is a trigger → planned, guilt-free downtime

The guiding question is:

What is one easy thing I can do every day that lowers the intensity of my biggest emotional triggers?

Keep it minimal. Even on hard days, you should be able to hit this.

3. Chemical Trigger Counter

The Chemical Trigger Counter targets physiological and neurological contributors to cravings.

Again, this should be easy and repeatable.

Examples:

• Phone or electronics shutdown at night
• Keeping your phone plugged in and out of your pocket
• Avoiding known trigger apps or media
• Protecting a minimum sleep threshold
• Having easy access to a healthier source of stimulation (audiobook, ebook, etc.)

The goal is not monk-level discipline.
The goal is reducing unnecessary exposure to high-risk states.

A Critical Warning About Pleasure

One important rule here:

Do not eliminate major sources of pleasure unless you have a real replacement.

Many guys try to quit porn while also cutting out:

• Scrolling
• Video games
• YouTube
• Netflix
• Everything fun

This usually backfires.

Deprivation creates pressure. Pressure leads to white-knuckling. White-knuckling eventually collapses.

You can always clean things up later. When I quit porn, I played a lot of video games. It wasn’t ideal long-term, but it worked short-term. Porn came first. Refinement came later.

Unless you have a clear and fulfilling replacement, don’t be overly aggressive here.

Standard – Building a Life You Don’t Want to Escape From

Your standard habit is about Quarterly Goal Advancement.

This is where lifestyle momentum is created.

Look at your quarterly goals and ask:

What is one habit I could aim for on good days that moves me forward?

Examples:

• More focused work time
• A fitness routine
• Prayer or spiritual practice
• Learning or skill development

This habit should be something you can hit 60–70% of the time. If you’re rarely hitting it, it’s probably too intense.

You don’t need three standards. One or two is often better.

This is the 80% work of quitting porn – creating a life that actually feels worth living.

The Weekly Command Center – Where Evolution Happens

You won’t dial this STAQ in perfectly on the first try. That’s expected.

This is where the Weekly Command Center comes in.

Each week, you step back and ask:

• Am I creating a life I don’t want to escape from?
• Are my cravings reducing?
• Do I need to adjust anything?

During your Command Center:

• Record wins, especially streak progress
• Celebrate learning, not just outcomes
• Note what worked and what didn’t
• Iterate your STAQ if needed

This reflection period is what makes the system antifragile.

Instead of breaking under pressure, you get stronger because every mistake becomes information.

Why the Command Center Community Exists

If you implement this system, many of you will be able to quit porn outright.

The main issue isn’t understanding the process.
It’s sticking to it.

If the system makes sense, but you doubt your ability to follow through alone, that’s exactly why I built the Command Center Community.

Quitting porn is far easier when it’s:

• Social
• Shared
• Reinforced by camaraderie

There’s a saying that the opposite of addiction is connection, and there’s real truth there. Not just casual connection, but in-the-trenches connection with men working the same process.

We are biologically social creatures. The psychological power you have alone is far less than what you have when you’re connected to others who are aligned.

When you’re isolated, it’s easy to fool yourself.
When you’re embedded in a group, evolution happens naturally.

If you want quitting porn and building a better life to be 10x easier and 10x more enjoyable, check out the Command Center Community using the link below.

Final Word

At this point, you have a complete and highly effective system for removing porn from your life.

The only thing left that can block you is your inner game.

And that’s exactly what we’re moving into next.

I’ll see you there.

Exercise for this Lesson: