Have you ever felt like you have to quit pornography perfectly or not at all? Many people fall into the trap of believing it’s all or nothing—total success or complete failure. This mindset creates pressure, shame, and burnout, making it even harder to follow through. Real change doesn’t come from perfection; it comes from persistence.

The compound effect teaches that meaningful results come from small, consistent actions that add up over time. Just like investing a little each month or lifting slightly heavier weights builds incredible long-term growth, quitting pornography happens through steady progress. You’ll learn how to shift from an all-or-nothing mindset to one focused on growth and consistency.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/compound-effect-small-steps-change

Click here to sign up for my free masterclass, How to Overcome Pornography without using Willpower: https://sarabrewer.com/masterclass

Shame is one of the biggest barriers to change, but what if understanding where it comes from could help you finally release it? We often see shame as something that lives only inside of us, but it actually has two sides: the external messages we’ve absorbed from the world around us, and the internalized beliefs that shape how we see ourselves.

In this episode, coach Kat Jenkins explores how these two layers of shame work together to keep you stuck in cycles of disconnection and self-criticism. You’ll hear practical ways to start releasing shame by questioning where it came from, choosing what to let go of, and learning to respond with compassion instead of criticism. Kat also shares somatic tools to help calm your body when shame arises so you can feel grounded, safe, and open to connection again.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/understanding-healing-two-sides-shame-kat

Click here to sign up for my free masterclass, How to Overcome Pornography without using Willpower: https://sarabrewer.com/masterclass

Have you ever felt overwhelmed by your emotions, like anger, anxiety, or sadness? We all experience powerful emotions, but the difference between getting stuck and moving forward often comes down to one skill: emotional agility.

In this episode, coach Hunter dives into the concept of emotional agility and why it’s such a crucial tool for overcoming pornography. You’ll discover a simple, four-step process to help you build emotional agility. Hunter also shares why emotional agility doesn’t mean suppressing emotions, but learning to navigate them in a way that allows you to respond thoughtfully, rather than react impulsively.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/emotional-agility-hunter

Click here to sign up for my free masterclass, How to Overcome Pornography without using Willpower: https://sarabrewer.com/masterclass

Have you ever wondered why your thoughts about yourself or pornography feel so automatic and unchangeable? So often we treat beliefs like facts, but many of the things we tell ourselves repeatedly are just thoughts we’ve rehearsed until they feel true. Learning to separate facts from beliefs is the first step in taking control of your mind and your habits.

In this episode, I’m revisiting the beliefs and identity milestone, where we spend the most coaching time in the program. We focus on how repeated thoughts shape the beliefs you hold about yourself and pornography. By noticing these beliefs, questioning them, and identifying evidence that contradicts them, you can begin to shift how you think about yourself and your actions.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/changing-beliefs-identity

Click here to sign up for my free masterclass, How to Overcome Pornography without using Willpower: https://sarabrewer.com/masterclass

Have you noticed that trying to be “Mr. Nice Guy” or constantly people-pleasing can actually keep you stuck? On the surface, it may look like kindness or keeping the peace, but prioritizing others’ approval over your own needs often leads to resentment, disconnection, and the very behaviors you’re trying to overcome.

In this episode, Coach Jessica explores how people-pleasing creates a cycle of self-abandonment disguised as kindness. She shares how to stop managing other people’s feelings, allow for discomfort in relationships, and engage in real, honest conversations that deepen connection.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/mr-nice-guy-stuck-jessica

Click here to sign up for my free masterclass, How to Overcome Pornography without using Willpower: https://sarabrewer.com/masterclass

Do you find yourself believing every thought your brain throws at you? Our brains are wired to keep us safe, which often means defaulting to negativity and imagining worst-case scenarios. These patterns can create shame, frustration, and old habits that keep us stuck, including patterns around pornography use.

In this episode, I explore how you can step back and observe your thoughts instead of automatically identifying with them. Thoughts aren’t facts, and simply noticing them can release the pressure, fear, and self-criticism that so often hold us back. I walk you through practical ways to practice being the observer each day, guiding your human body with care, and letting love, rather than judgment, direct your decisions.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/observer-you-not-your-thoughts

Do you find yourself stuck in a cycle of self-judgment, especially when dealing with pornography struggles? That critical voice in your head can feel like an unrelenting force, weakening you both mentally and physically. The longer this judgment lingers, the more it blocks your energy and affects everything from your stress response to your ability to sleep.

In this episode, Coach Kat dives into how self-judgment creates a toxic cycle of anger, disappointment, and resentment, mirroring the shame cycle many face. Kat explores how this judgment manifests physically, causing your body to become constricted and stuck. She explains why forgiveness is the key to healing your self-judgmental voice and how it opens up space for peace, trust, and emotional freedom.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/healing-self-judgemental-voice-kat

Have you ever wondered why all your hard work to overcome pornography still leaves you stuck in the same patterns? Many people are primarily focusing on filters, routines, or counting days. They work hard, follow all the steps, and still find themselves stuck in the same patterns, wondering why their efforts aren’t paying off.

In this episode, Coach Hunter explains why all of that misses the point. You’ll learn how to rebuild self-trust through small promises, why it’s critical to live from your future identity instead of your past, and how training your mindset like an elite athlete can change everything. Hunter shares practical strategies for moving from fear-based thinking to confidence-driven action so you can walk into each day knowing you are built to win.

Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/rebuilding-mindset-confidence-hunter