“Reclaim Your Brain from Porn” is a structured, neuroscience-informed journal designed to support individuals seeking to reduce or recover from compulsive pornography use. Developed by psychiatrist Dr. Sidra Bukhari, this guided PDF workbook blends psychological insight, habit reprogramming, and dopamine regulation strategies to help retrain the brain and rebuild focus, self-esteem, and emotional clarity.
What’s inside:
Daily reflection pages to track triggers, urges, and recovery wins
Dopamine reset exercises to reduce overstimulation
Cognitive-behavioral worksheets for reframing shame, guilt, and compulsive patterns
Self-identity and values exploration to realign with personal goals
Digital detox planning tools to create a healthy media environment
Progress tracking charts to support consistency and momentum
This journal is ideal for anyone committed to breaking free from compulsive habits and reclaiming a focused, values-driven life—whether you’re working independently or alongside a therapist or coach.
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