Email script advice

Hi,
Like a fool I've put an email I use on my site and each day I've noticed spam more then ever.
Can you advise a script etc that you would be recommended.

Remember I'm a touch thick so go easy ;)

here is one I recommend to people

http://devingredients.com/2011/03/bu...-from-scratch/

... or do it the easy way and use Jotform or FoxyForm!

Cheers.
I've sorted a jot form template to suit.