Struggling with phone and porn addiction — looking for support

I’m a 30-year-old married man, and lately I’ve been feeling like I haven’t made much progress in my life. A big part of the problem has been my relationship with my phone and pornography.

I got married at 25 and honestly thought that marriage would make the porn addiction go away. I was wrong. I still ***, and I still spend far too much time on my phone, especially scrolling and watching things that I don’t even really want to watch.

During the first couple of years of my marriage, I felt like I had the addiction somewhat under control. Over the last three years, though, it has gradually become much worse.

What hurts me most is that I know what I want instead. I want to spend more time with my wife and children, be present with them, work on my career, prepare for my goals, and actually enjoy my life instead of constantly reaching for my phone.

I’ve tried to change many times, but I keep falling back into the same cycle. It often feels completely automatic.

I’m not looking for judgment. I’d really appreciate hearing from anyone who has struggled with phone or porn addiction and managed to make real progress. What helped you break the cycle and stay consistent?