3-Minute Theory: “Let’s Talk About P*rn”

P*rn is everywhere, but real conversations about it? Still rare. Still awkward. Still avoided.

This episode pulled back the curtain on one of the most culturally accepted addictions.

We unpacked the hidden damage, the shame, the disconnect, and the path back to connection.

Here’s what we pulled from it – in 3 minutes, 3 angles, 1 insight.

MIND – Think

"P*rn isn’t a screen problem. It’s a shame problem. A connection problem. An education problem."

We were never taught what sex really is.

We were taught to perform.

To impress.
To last longer.
To be someone else’s fantasy, and forget our own truth.

Porn taught us:

• To compare instead of connect

• To perform instead of feel

• To numb instead of notice

It’s not just about quitting the habit.

It’s about unlearning the conditioning and choosing to show up differently.

BODY – Do

Dopamine Reset: 7-Day Challenge

1. No porn

2. Replace it with one daily nervous system reset (cold shower, journaling, breathwork, light reading)

3. Talk about it – with a mate, a partner, or just your journal

Example:

“Felt the urge. Took a cold shower. Wrote for 10 mins. Realised it wasn’t about sex, it was about loneliness.”

Porn relief is temporary.
But presence is sustainable.
Choose the discomfort that heals you, not the one that hides you.

HEART – Feel

Ask yourself:

"When did sex become performance instead of presence?"

Too many men grew up with the belief that:

• You’re only good enough if you last forever

• Your worth is tied to your ability to impress

• If you struggle, you’re broken

Truth is, we all struggle.

And intimacy isn’t about performance, it’s about honesty.

Shame fades in the presence of truth.
And the first step is naming what we’ve avoided.

A Piece of Us

Rupert: “The power of feeling present has been on my mind a lot. This past week has been a bit of a mix, part of me has felt good, but I’ve also had waves of doubt about whether I’m really doing enough. Closing the chapter on one business has been tough. Sticking to that decision hasn’t been easy, but I know it’s the right one.

At the same time, diving into new projects and ideas has given me energy and something to look forward to. Still, I need to remind myself not to rush ahead. I have to keep my main focus in sight, resist the urge to take on too much, and know when it’s time to stop chasing.”

Konrad: “I know I mentioned that I’ve been waking up early for about a month now, but since last week I’ve pushed it even further, started waking up at 6am and going to sleep at 10pm. And you know what? I feel even better. I get all of my tasks done in the morning and feel much more grateful and disciplined for having that hour to myself.

This is a huge accomplishment for me, to actually have a strict routine around my wake-up time. It’s probably my biggest win in years!

Also, over the weekend I watched a film called Blood Diamond. It really helped me appreciate how much privilege we have living here in the UK. All of my problems seem completely irrelevant compared to those living in countries affected by war. I’m here, full of privilege, telling myself how difficult life is because I’m falling short of my goals, while for others, the only goal is survival. How to survive and protect their families.

It really put everything into perspective.

Other than that, last week was full of gratitude. I feel blessed!”

Also, you might like the full episode. 😊 

Have a lovely week!