21 Journal Prompts To Heal Your Porn Addiction | Ep. 245

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In this powerful episode of The Rebuilt Man, Coach Frank Rich unlocks one of the most overlooked tools in the fight against porn addiction: journaling.

 

Most men haven’t put pen to paper since high school — and that’s exactly why they’re stuck. Writing isn’t just a reflection exercise — it’s a weapon for rewiring your brain, revealing hidden patterns, and reclaiming your identity.

 

Frank shares 21 transformational journal prompts pulled directly from his proven recovery framework — each designed to help men confront the root of their addiction, identify triggers, and step into a new standard of ownership, discipline, and freedom.

 

This episode is structured around four core themes:

• Awareness & Identity — Expose the lies and redefine who you are.
  
  

 

• Triggers & Temptation — Recognize what leads to relapse and how to interrupt the cycle.
  
  

 

• Responsibility & Growth — Build grit, destroy excuses, and take radical ownership.
  
  

 

• Gratitude, Faith & Brotherhood — Anchor your healing in purpose and connection.
  
  

 

Whether you're just starting your journey or ready to go deeper, these prompts will challenge you to stop hiding — and start rebuilding.

 

💥 Key Takeaways:

• Most men haven’t journaled in years — and it’s costing them clarity, focus, and growth.
  
  

 

• Writing activates neural pathways that scrolling and passive consumption never will.
  
  

 

• You can’t fix what you won’t face — truth is the first step to transformation.
  
  

 

• Your triggers are patterns, not random — and you can learn to recognize and rewire them.
  
  

 

• Discipline without a bigger “why” leads to burnout.
  
  

 

• You weren’t created to fight this alone — community and brotherhood are essential.
  
  

 

• Gratitude is the antidote to shame and the gateway to spiritual perspective.
  
  

 

21 Journal Prompts:

• Who is the man I’ve been while living with this addiction?

 

• Who is the man I want to become — and why can he no longer coexist with porn?

 

• What emotions do I usually feel before I watch porn?