You can stop watching porn with actionable steps and strategies that will help you overcome porn addiction, improve mental health, and cultivate healthier relationships. If you’re ready to stop watching porn, we give you 11 steps to reclaim control of your life.
Last updated: October 21, 2023
Our Guide To Help You Quit Porn, For Good
If you’re currently battling porn addiction or compulsive masturbation, then you know that it’s no joke. Internet porn addiction can turn your life upside down, so it takes a clear mind focused on recovery to overcome this battle.
Find support, motivation, and guidance in this comprehensive guide to breaking free from porn addiction and cultivating a fulfilling, porn-free life.
The Key Steps to Stop Porn Addiction
Figure out where you’re starting from. If you know you have become addicted to porn and are powerless, you’re farther ahead than you realize.
Step 1: Understand Your Addiction to Porn
Step 2: Find Motivation To Help You Quit Porn Use
Step 3: Create Supportive Conditions to Succeed
Step 4: Develop Healthy Coping Strategies
Step 5: Seek Professional Help For Porn Addiction
Step 6: Change Your Cognitive Patterns
Step 7: Learn to Deal with Relapses and Setbacks
Step 8: Maintain Long-Term Recovery
Step 9: Nurture Your Healthy Sex Life and Sexual Satisfaction
Step 10: Manage Social Media and Online Triggers
Step 11: Seek Professional Help for Co-occurring Issues
Bonus Step: Reflect on Progress and Maintaining Porn-Free Life
Step 1: Understand Your Addiction
Recognize the Signs of Addiction to Pornography
Porn addiction often manifests through compulsive behavior, such as an uncontrollable urge to consume pornographic material despite negative consequences. Other signs may include spending excessive time viewing porn, failed attempts to quit or cut back, and experiencing withdrawal symptoms when attempting to stop.
Awareness of these signs is vital to recognize and address the issue.
Analyze the Psychological and Physiological Aspects of Pornography Viewing
Porn addiction affects both the mind and body. The brain’s reward system, specifically dopamine release, plays a significant role in reinforcing addictive behavior.
Over time, the brain may develop tolerance, leading to the need for more explicit or novel stimuli to achieve the same level of satisfaction.
Additionally, excessive pornography consumption can negatively impact mental health, contributing to low self-esteem, depression, and anxiety.
Quitting Porn & Masturbation: A Touchy Subject
We have to address the role of masturbation in relation to porn addiction. While masturbation itself is a natural and healthy aspect of human sexuality, when combined with compulsive porn consumption, it can reinforce addictive patterns.
Masturbating while watching pornography can intensify the conditioning of the brain’s reward system and make it harder to break free from the addiction.
For individuals aiming to quit porn, abstaining from both porn and masturbation, at least initially, can help rewire the brain’s associations and promote healthier sexual behaviors.
This approach may vary for each individual, and finding a balance that aligns with personal goals and well-being is beneficial.
Step 2: Find Motivation To Help You Quit Porn Use
Identify Your Personal Motivations
Each individual’s motivations for quitting their porn habit may vary, but they often revolve around reclaiming control, improving overall well-being, and nurturing healthier relationships.
Acknowledging the negative consequences of porn addiction and recognizing the desire for personal growth and a more fulfilling life, one can find the intrinsic motivation necessary to embark on the journey of change.
Understanding the Benefits of Quitting Porn
Quitting porn can lead to numerous positive changes. Improved mental and emotional well-being can result from breaking free from the cycle of guilt, shame, and distorted self-perception associated with addiction.
Furthermore, quitting porn can enhance sexual relationships and intimacy by allowing individuals to engage more fully in real-life experiences and fostering genuine connections beyond the screen.
Lastly, abstaining from porn allows individuals to redirect time and energy toward meaningful activities, hobbies, and personal development.
Step 3: Create Supportive Conditions For Success
Build Your Recovery Support Network
Surrounding oneself with understanding and supportive individuals can significantly contribute to overcoming porn addiction. Sharing the struggle with trusted loved ones who offer empathy and encouragement creates a sense of accountability and reduces feelings of isolation.
Additionally, joining a support group or online community of individuals facing similar challenges can provide valuable insights, guidance, and a safe space for sharing experiences.
Find Accountability Partners To Support You
Finding an accountability partner can be instrumental in maintaining motivation and staying on track. This person should be reliable and non-judgmental and can offer encouragement, actively listen, and support during difficult moments.
Establishing regular check-ins and open communication allows for honest discussions about your progress, your setbacks and the opportunities to celebrate achievements together.
Try 12-Step Programs
Another option for those seeking support in overcoming porn addiction is to explore 12-step programs.
Programs such as Sex Addicts Anonymous (SAA) or Porn Addicts Anonymous (PAA) follow a structured approach based on the principles of recovery, mutual support, and personal accountability.
These programs provide a safe and confidential space for individuals to share their experiences, gain insights from others, and work through the steps toward recovery.
Engaging with a 12-step program can offer a sense of community, guidance, and a proven framework for long-term sobriety.
There are also many online communities you can participate in to receive support.
Top Porn Addiction Recovery Communities Online:
NoFap Community (https://www.nofap.com/): NoFap is an online community dedicated to helping individuals overcome porn addiction and compulsive sexual behaviors. It provides a supportive platform where members can share their experiences, offer advice, and find encouragement in their recovery journey.
PornFree subreddit (https://www.reddit.com/r/pornfree/): The PornFree subreddit is a community of like-minded individuals committed to quitting porn and supporting each other in the process. Users share personal stories, strategies, and success stories, making it a valuable resource for those seeking online support.
Fortify Program (https://www.joinfortify.com/new-allies): Fortify offers an online program designed to help individuals overcome porn addiction. It provides educational resources, interactive tools, and a supportive community for guidance and encouragement throughout recovery.
Sex Addicts Anonymous (SAA) Online (https://saa-recovery.org/): Sex Addicts Anonymous (SAA) is a fellowship of individuals seeking recovery from sex addiction, including porn addiction. The SAA Online website offers online meetings, literature, and resources to support individuals in their journey toward sobriety.
Fight the New Drug (https://fightthenewdrug.org/): Fight the New Drug is a non-profit organization that raises awareness about the harmful effects of pornography. Their website provides educational resources, personal stories, and a community platform to support individuals seeking to break free from porn addiction.
Porn Addicts Anonymous (PAA) Online Meetings (https://www.pornaddictsanonymous.org/members-forum.html): Porn Addicts Anonymous (PAA) offers online meetings for individuals struggling with porn addiction. These meetings provide a safe and supportive environment for sharing experiences, finding guidance, and receiving support from others on recovery.
SMART Recovery (https://www.smartrecovery.org/): SMART Recovery is a science-based approach to addiction recovery, including porn addiction. Their online community offers support meetings, tools, and resources based on cognitive-behavioral principles to help individuals achieve and maintain sobriety.
Covenant Eyes Community (https://www.covenanteyes.com/community/): Covenant Eyes, known for its accountability software, also provides an online community where individuals can connect, share experiences, and seek support to quit porn addiction. The community offers forums, blogs, and resources to assist recovery.
While these online resources can offer valuable support, consider seeking professional help and creating a comprehensive support system that includes online and offline resources.
Step 4: Develop New & Healthy Coping Strategies for Triggers
Identify Porn Use Triggers and How to Manage Them
Recognizing triggers contributing to the desire to consume pornography is a key step in overcoming addiction. By identifying stressors, negative emotions, or specific situations that lead to the urge to watch porn, individuals can develop strategies to manage them effectively.
Stress-reducing activities like exercise, meditation, or pursuing alternative hobbies can redirect attention and provide healthier coping mechanisms, while also giving emotional confidence.
Cultivate Healthy Relationships and Social Connections
Building strong and healthy relationships is essential in the recovery process. Strengthening communication and intimacy with loved ones fosters understanding, support, and a sense of connection that can help individuals navigate challenging moments.
Seeking supportive friendships, participating in social activities, and connecting with like-minded individuals in real-life settings further enhance the support network and help establish a fulfilling social life beyond the virtual world.
Step 5: Pursue Professional Help For Porn Addiction
Get Porn Addiction Therapy Options
Engaging in porn addiction therapy, such as Cognitive Behavioral Therapy (CBT), can be highly effective in treating porn addiction. CBT helps individuals identify and challenge distorted beliefs, manage intrusive thoughts, and develop healthier coping mechanisms.
Additionally, specialized therapy for sex addiction may be beneficial in addressing underlying issues related to sexual behavior and fostering long-term recovery.
Seeking professional guidance allows for personalized treatment plans tailored to individual needs.
Take Advantage of Technology Tools
Incorporating technology tools into the recovery process can provide additional support and reinforcement. Installing porn blockers and content filters on devices limits access to explicit material and reduces the chances of relapse.
Accountability software like Covenant Eyes allows individuals to monitor and share their internet activity with an accountability partner, encouraging transparency and providing additional support.
Brainbuddy: Brainbuddy is a mobile app designed to assist individuals in overcoming porn addiction. It provides a personalized recovery program, tracks progress, offers motivational content, and includes features like a relapse prevention tool and a supportive community.
Reboot—Rewire Your Addiction: Reboot is a mobile app designed to help individuals recover from porn addiction. It offers various features, including a daily tracker, motivational messages, meditation exercises, and a supportive community forum for sharing experiences and receiving support
Quitzilla: Quitzilla is an app that assists individuals in quitting various addictive behaviors, including porn addiction. It allows users to set goals, track progress, receive motivational reminders, and access useful resources. The app also provides a virtual achievement board to celebrate milestones.
Top Software to Help Quit Watching Porn:
Net Nanny: Net Nanny is a powerful software that offers content filtering, time management, and internet monitoring features. It allows users to block access to explicit websites and provides detailed reports on internet activity, helping individuals break free from porn addiction and maintain a safe online environment.
Qustodio: Qustodio is a parental control software used by individuals seeking to overcome porn addiction. It enables users to block adult content, set screen time limits, and monitor internet usage across multiple devices. Its comprehensive features assist in creating a more controlled and healthy online experience.
K9 Web Protection: K9 Web Protection is a free internet filtering and parental control software that can be used to help quit watching porn. It blocks access to explicit websites, filters search results, and allows customization based on personal preferences. The software also offers time restrictions and activity reports to foster a more responsible online presence.
X3watch: X3watch is accountability software designed to help individuals overcome porn addiction. It monitors internet activity, generates reports, and sends them to accountability partners. The software aims to create transparency, facilitate honest conversations, and provide support in the recovery journey.
FocusMe: FocusMe is a productivity software that can be utilized as a tool to quit watching porn. It allows users to block specific websites or applications, set timers for focused work sessions, and create custom schedules to reduce exposure to triggers. The software assists in managing distractions and promoting a healthier online presence.
Step 6: Change Your Cognitive Patterns
Challenge Distorted Beliefs About Sex
Excessive consumption of pornography can negatively affect an individual’s perception of sex, relationships, and self-esteem.
Identifying these beliefs through self-reflection or therapy is helpful, followed by challenging their validity. Replacing negative thoughts and beliefs with positive affirmations and realistic perspectives can lead to a healthier attitude towards sexuality and self.
Gradually reshaping cognitive patterns allows individuals to overcome distorted beliefs, leading to a more positive outlook on their sexual identity. Acknowledging these beliefs and striving towards a positive and healthy mindset is essential to stopping watching porn.
Engage in Therapy or Counseling
Seeking professional help, such as cognitive-behavioral therapy or counseling, provides structured guidance and support in addressing the underlying issues contributing to porn addiction.
Therapy helps individuals develop effective strategies to manage triggers, cope with stressors, and cultivate a healthier mindset. Working with a mental health professional specializing in addiction can provide valuable insights, tools, and techniques to support long-term recovery.
Step 7: Learn to Deal with Porn Relapses and Setbacks
Easy Does It: Take the Sting out of Relapse
Relapses are a common part of the recovery process and should be viewed as opportunities for growth rather than signs of failure. Understanding that setbacks can happen allows individuals to approach them with self-compassion and perseverance.
By learning from relapses and identifying triggers or patterns associated with them, individuals can adjust their strategies and strengthen their resolve to stay porn-free.
Rely On Your Support Systems for Accountability
During challenging times or relapses, seeking support from support groups, online communities, or mental health professionals becomes necessary. Engaging with individuals who have experienced similar struggles can provide empathy, guidance, and encouragement.
Mental health professionals can help individuals navigate setbacks, offer tailored strategies, and ensure the recovery process remains on track.
Accountability is key to long-term success over addiction to pornography.
Step 8: Maintain Long-Term Recovery
Celebrate Milestones and Successes
Acknowledging milestones and successes along the journey is essential for maintaining motivation and reinforcing positive change. Celebrating big and small achievements boosts self-confidence and affirms progress in overcoming porn addiction.
Rewards can be personalized and include treating oneself to enjoyable activities, practicing self-care, or sharing the accomplishment with supportive loved ones.
Adopt a Healthier Lifestyle Without Bad Habits
Beyond quitting porn, adopting a holistic approach to well-being further supports long-term recovery. Regular exercise, a balanced diet, prioritizing quality sleep, and managing stress effectively contribute to overall physical and mental well-being.
Nurturing self-care practices and engaging in activities that bring joy and fulfillment promote a healthier lifestyle that reinforces the commitment to a porn-free life.
Overcoming porn addiction is a journey that requires dedication, support, and self-reflection. By implementing these strategies and seeking professional help, individuals can break free from pornography addiction, cultivate a healthier mindset and lifestyle, and experience enhanced overall well-being and satisfaction in relationships and life.
Step 9: Nurture Your Sex Life and Sexual Satisfaction
Explore Healthy Sexual Relationships
Quitting porn provides an opportunity to explore and cultivate healthier sexual relationships. Open and honest communication with partners can foster intimacy, trust, and mutual satisfaction.
It’s essential to prioritize consent, respect boundaries, and discover shared desires to enhance the sexual experience.
Recover from Erectile Dysfunction and Sexual Dysfunction
Excessive porn consumption can contribute to sexual dysfunction, including erectile dysfunction. By quitting porn and allowing the brain to rewire its responses to real-life sexual stimuli, individuals may experience improvements in sexual function.
However, if sexual dysfunction persists, you should consult a healthcare professional to address any underlying medical or psychological factors.
Step 10: Manage Social Media and Online Triggers
Limit Exposure to Pornographic Content on Social Media
Social media platforms can be a source of triggering content that may lead to relapse.
Take steps to manage social media use, such as unfollowing accounts that share explicit content, using content filters, and setting boundaries around the time spent on social media.
Consider replacing the time spent on social media with healthier activities and interactions.
Avoid Pornographic Websites and Subscriptions
To break free from the cycle of porn addiction, you should avoid visiting pornographic websites and cancel any subscriptions to adult content.
Remove bookmarks or saved links to porn sites and be proactive in seeking alternative entertainment or educational content that aligns with personal interests and hobbies.
Step 11: Seek Professional Help for Co-occurring Issues
Address Co-occurring Drug Addiction or Mental Health Challenges
If there are co-occurring issues such as drug addiction or mental health disorders, it is essential to seek professional help.
Engaging with a mental health professional or addiction specialist can provide comprehensive support and guidance to address these interconnected challenges and develop an integrated treatment plan.
It’s very common for people addicted to online porn or involved in unhealthy sexual activity to have co-occurring disorders and the need for dual diagnosis treatment options.
Bonus Step: Reflect on Progress and Maintaining Porn-Free Life
Continue Self-Reflection and Check in Periodically
Maintaining a porn-free life requires ongoing self-reflection and periodic check-ins. Reflect on progress, identify any triggers or vulnerabilities, and adjust strategies if needed.
Regularly assess personal well-being, evaluate the effectiveness of coping mechanisms, and stay connected with support systems.
Stay Aware of Pornography’s Dangerous Impact and Stand Against the Porn Industry
Deepening awareness of the harmful effects of pornography can fuel advocacy efforts against the porn industry. Stay informed about the negative consequences associated with pornography use, engage in conversations promoting healthy attitudes towards sexuality, and support organizations and initiatives that aim to create a safer and more informed society.
Quitting Watching Porn is a Big Deal
By incorporating these steps, strategies, and tools into your journey towards quitting porn, you can break free from addiction, enhance your overall well-being, and nurture a fulfilling and porn-free life.
Change takes time and effort, but you can achieve a healthier and happier future with perseverance and support.
If you’re ready to stop watching porn for good, check out our therapeutic and treatment resources.