I myself had a similar issue. I managed to quit for two years and even though now I do watch once in a while, I think I do it in a much healthier frequency.
The suggestions I will give are partly based on experience (even though I had a slightly different situation). I also include some reasoning but it is not necessarily correct.
I assume the main problem is that you need "heavy" eye-candy to get turned on. In general your tolerance has build up and you need to lower it.
1. Focus on lighter forms. For example try to avoid watching videos at all, instead maybe try just reading sexually exciting stories that may or may not contain images at all. This will let your brain fill in the gaps and build the images. Then do what you have to do to get over that urge (i.e. masturbate). I believe this will lower your "turn-on" threshold.
2. Do what you have to do as soon as possible. When you need to masturbate just do it and get over with it. Don't spend 90% of your time trying to excite your brain with content. Try to use your imagination. If you have to get some content try to avoid videos and visual content. Once you are done you will not need the porn as your body did what it had to do.
I think the following two apply to addiction in general:
3. Avoid places that your brain has associated with your addiction (ex. If your addiction kicks-in when you are home alone after work, until your wife comes home, then try going for a coffee and come home later when your wife is home)
4. Avoid activities that your brain has associated with your addiction (ex. if the addiction kicks-in when you are on social media try staying away, if it kicks in when you are in the toilet, try to bring something that will distract your attention)
The next two suggestions depends on the situation
5. It may or may not be a good idea to discus this with your wife. I cannot advice on that but you could consider it. Maybe she is willing to help.
6. Maybe you can discus about spicing things up (whether or not you go into full detail on your "problem").
Some other points that I feel in my case played a role. (They might be completely irrelevant to you and they might even have been for me)
7. Try to stick to a healthy or at least healthy-ish diet (I avoided fast food and sugar products as much as possible). I believe a healthy diet will make it easier for you to get excited with less sexual content.
8. Exercise, this might even distract you from your "bad" habit as it will take some time out of your day for a very good cause of making you healthier in general.
9. Reduce sugar consumption. I think sugar excites the brain in a way that makes it harder to further excite or something (raises the "turn-on" threshold and giving it its dose, I don't know)
10. I don't know about this from experience but since the entire thing is about addiction and brain excitement I am sure staying away from drugs must be absolutely relevant.
I am not a marriage expert or have any kind of expertise on the matter so I am not giving any professional advice. This is just my personal experience and I will not take any responsibility, but you can probably use your judgment on that.
The suggestions I will give are partly based on experience (even though I had a slightly different situation). I also include some reasoning but it is not necessarily correct.
I assume the main problem is that you need "heavy" eye-candy to get turned on. In general your tolerance has build up and you need to lower it.
1. Focus on lighter forms. For example try to avoid watching videos at all, instead maybe try just reading sexually exciting stories that may or may not contain images at all. This will let your brain fill in the gaps and build the images. Then do what you have to do to get over that urge (i.e. masturbate). I believe this will lower your "turn-on" threshold.
2. Do what you have to do as soon as possible. When you need to masturbate just do it and get over with it. Don't spend 90% of your time trying to excite your brain with content. Try to use your imagination. If you have to get some content try to avoid videos and visual content. Once you are done you will not need the porn as your body did what it had to do.
I think the following two apply to addiction in general:
3. Avoid places that your brain has associated with your addiction (ex. If your addiction kicks-in when you are home alone after work, until your wife comes home, then try going for a coffee and come home later when your wife is home)
4. Avoid activities that your brain has associated with your addiction (ex. if the addiction kicks-in when you are on social media try staying away, if it kicks in when you are in the toilet, try to bring something that will distract your attention)
The next two suggestions depends on the situation
5. It may or may not be a good idea to discus this with your wife. I cannot advice on that but you could consider it. Maybe she is willing to help.
6. Maybe you can discus about spicing things up (whether or not you go into full detail on your "problem").
Some other points that I feel in my case played a role. (They might be completely irrelevant to you and they might even have been for me)
7. Try to stick to a healthy or at least healthy-ish diet (I avoided fast food and sugar products as much as possible). I believe a healthy diet will make it easier for you to get excited with less sexual content.
8. Exercise, this might even distract you from your "bad" habit as it will take some time out of your day for a very good cause of making you healthier in general.
9. Reduce sugar consumption. I think sugar excites the brain in a way that makes it harder to further excite or something (raises the "turn-on" threshold and giving it its dose, I don't know)
10. I don't know about this from experience but since the entire thing is about addiction and brain excitement I am sure staying away from drugs must be absolutely relevant.
I am not a marriage expert or have any kind of expertise on the matter so I am not giving any professional advice. This is just my personal experience and I will not take any responsibility, but you can probably use your judgment on that.