<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"><channel><title>TKO&apos;T Journal</title><description>The most ruthless porn and distraction blocker for Mac and iPhone. Private, tracker-free, and free forever. You&apos;ve been TKO&apos;T by addiction. Get back up.</description><link>https://tkot.com/</link><language>en-US</language><item><title>How to block porn on iPhone: the complete setup</title><link>https://tkot.com/journal/how-to-block-porn-on-iphone-the-complete-setup/</link><guid isPermaLink="true">https://tkot.com/journal/how-to-block-porn-on-iphone-the-complete-setup/</guid><description>Every layer that actually holds, Screen Time, content restrictions, DNS-level filtering, and why a tamper-resistant lock matters more than any single switch.</description><pubDate>Sun, 24 May 2026 00:00:00 GMT</pubDate><category>block porn</category><category>iphone</category><category>screen time</category><category>dns</category><category>setup</category></item><item><title>How to stop watching porn: a real 30-day plan</title><link>https://tkot.com/journal/how-to-stop-watching-porn-a-30-day-plan/</link><guid isPermaLink="true">https://tkot.com/journal/how-to-stop-watching-porn-a-30-day-plan/</guid><description>A day-by-day path out: what the first 72 hours actually feel like, how to beat the urges, and what changes by week four. No shame, no paywall.</description><pubDate>Sun, 24 May 2026 00:00:00 GMT</pubDate><category>quit porn</category><category>recovery</category><category>30 day plan</category><category>urges</category><category>nofap</category></item><item><title>What to do in the 10 seconds before a relapse</title><link>https://tkot.com/journal/what-to-do-in-the-10-seconds-before-a-relapse/</link><guid isPermaLink="true">https://tkot.com/journal/what-to-do-in-the-10-seconds-before-a-relapse/</guid><description>An urge feels like it will last forever and only get worse. It won&apos;t. Here&apos;s exactly what to do with the ten seconds where the fight is won or lost.</description><pubDate>Sun, 24 May 2026 00:00:00 GMT</pubDate><category>urges</category><category>relapse</category><category>cravings</category><category>recovery</category></item><item><title>Why willpower fails, and what actually works</title><link>https://tkot.com/journal/why-willpower-fails-and-what-actually-works/</link><guid isPermaLink="true">https://tkot.com/journal/why-willpower-fails-and-what-actually-works/</guid><description>If you&apos;ve tried to quit on willpower alone and lost, the problem was the tool, not your strength. Here&apos;s the approach that holds when your reserves are gone.</description><pubDate>Sun, 24 May 2026 00:00:00 GMT</pubDate><category>willpower</category><category>habits</category><category>commitment device</category><category>recovery</category></item></channel></rss>