Sessions plan
A short assessment sets your first cap. Ember, Drift, Cadence, Stillpoint, Vigil. No Day-0 resets. Shield handles porn.
Control habit
Cold turkey
isn't working
for you.
That's why you keep quitting and starting again. SoftQuit steps down from where you actually are.
Good evening.
Tue 1 Sep
Day
8
Keep going.
One day at a time
3 sessions a day · day 8 of 14
Today
2 left
Log an episode
Night check-in
High urge
Shield
On
Pause
TikTok
Home
Check-in and Urge Breaker
Morning, night, or anytime. When the spike hits, a short interrupt. Then back to the cap.
Shield
Optional on-device porn block. Hostnames only. Android uses a private VPN. iPhone: keep your list here, block with Screen Time.
Social Pause
Lock the apps that pull you back, for a timer or until a set time. Android can enforce. iPhone is a commitment timer.
Traps
Name the soft cues that pull you back. Reels, Explore, late-night Stories. Then lock apps, open Shield, or break the urge.
How it works
Step down. Check in. Protect the next hour.
-
01
Sign in
Google or email. Required. Your plan can follow you across devices.
-
02
Say why you are here
A private goal. Yours, not a public streak.
-
03
Get a sessions plan
Step down from where you actually are. Not a porn ladder.
-
04
Check in on the interval
Nudges stay on the device. Discreet if you want them to be.
-
05
Break the urge, keep the plan
Urge Breaker, Shield, and Social Pause sit next to the daily cap, not instead of it.
Stay private
Built to stay on your phone.
Sign in with Google or email to use SoftQuit. Plan and logs can sync to your account. Shield and Social Pause stay opt-in. App lock, stealth icon, and Future Self notes stay on the device.
App lock
PIN or Face ID before anyone sees your plan.
Discreet notifications
Reminders you can keep quiet. We do not sell them.
Stealth icon
A quieter home-screen look when you need it.
Sign in to start
Google or email. Required to use SoftQuit.
Blog
Why cold turkey keeps failing
Cold turkey isn't working. Try a sessions cap.
Cold turkey keeps sending you back to day zero. A sessions plan starts from how often you actually use, then steps the cap down.
What to do in the next ten minutes when a porn urge hits
Porn urges peak and fall. Use a short interrupt, then return to your cap. A blocker helps; it is not the whole move.
How to reduce porn use without writing zero
Reducing porn use is a number you can keep, not a new identity. Count last week, set a sessions cap, and step it down when it holds.
Get SoftQuit
iOS and Android. Sign in with Google or email after you install. Shield blocking runs on-device on Android. On iPhone, keep your list here and use Screen Time to block. Social Pause can lock apps on Android; on iPhone it is a timer you commit to. The app is a habit tool, not medical advice.
App Store, coming soon