Porn addiction: signs it’s become a problem and how to cut down

Watching pornography is common. For some people, though, it gradually takes up more time, energy and headspace than they want. If you’ve tried to stop and found it hard, you are not weak, and you are not alone.

Signs it may have become compulsive

• Watching for longer or more often than you intend
• Repeated, unsuccessful attempts to cut down
• Using it mainly when stressed, lonely, bored or sad
• Late nights and poor sleep because of it
• Needing more extreme content to feel aroused
• Less interest in, or difficulty with, sex with a partner
• Secrecy, guilt or conflict in your relationship

A practical plan

1. Decide your goal. Quit completely, or set clear limits. Write down why.
2. Identify triggers. Times, places, moods and apps that lead to watching.
3. Change your environment. Keep phones out of the bedroom, use content blockers, and avoid browsing late at night.
4. Plan alternatives for trigger moments: a walk, a call, exercise, a shower or a breathing exercise.
5. Expect urges. They rise and fall like waves. Notice them without acting.
6. Treat slips as information, not failure.
7. Address what’s underneath: stress, loneliness, anxiety or relationship issues.

Getting support

A therapist can help you understand the function the behaviour serves, build coping strategies, and repair any impact on your relationship, all without judgement.

Frequently asked questions

This article is for general education and is not a substitute for personal medical advice. If you have sudden symptoms, pain, bleeding or thoughts of self-harm, please contact a doctor or local emergency services.