How to Quit Porn in 15 Steps? Best Tips and Tricks!


Introduction

In times when internet pornography is just a click away, it’s easy to dismiss it as a harmless pastime. However, when the scales tip and start overshadowing your daily life, work, and relationships, you might be dealing with more than just a casual indulgence.

Ask yourself, are you finding it difficult to break free from the grip of pornography use?

If you sense that your porn use is spiraling out of control, affecting your ability to focus on other aspects of life, you are not alone. The struggle to quit porn use is real. 

So, today, we will together explore 15 steps, curated through a professional lens, to help you break free from the chains of potential porn addiction. Let’s get started. 


Signs You Need to Quit Porn Addiction

Signs You Need to Quit Porn Addiction

Before we jump to the steps on how to quit watching porn, here are some signs to help you understand how deep you are into it.

To begin with, do you experience an uncontrollable urge to watch porn at any time of the day and in any space, despite any underlying risk? Well, this is a prominent sign of porn addiction. Compulsive sexual behavior, such as porn addiction, creates an urgent need to frequently access, porn sites and content. 

Besides that, some other come signs of porn addiction include:


1. Excessive Time Consumption:

Spending prolonged hours on pornography use is a common sign of addiction. In my own experience, I have witnessed how this habit can consume a porn addict’s time, leaving little room for other essential aspects of life.


2. Loss of Interest in Activities and Relationships:

Porn addicts hooked on porn sites are often found to lose interest in any activities as well as the relationships in their life. It’s not uncommon to hear people express how their enthusiasm for hobbies or connections with loved ones diminished as their addiction intensified.


3. Withdrawal Symptoms:

Withdrawal symptoms, like feelings of guilt, depression, and anxiety after indulging in porn use indicate a deeper issue. These emotions, with time and increasing addiction, can become overwhelming, leading addicts to withdraw from public spaces or shy away from new social interactions.


4. Neglecting Responsibilities:

Neglecting Responsibilities

When one’s mind is hooked by an addiction, the ability to focus starts to diminish. They start losing interest and start neglecting responsibilities.


5. Financial Impact:

Spending significant money on accessing porn or related items suggests a severe addiction. I’ve known people who, in the throes of their addiction, struggled to manage finances due to impulsive spending on pornography use.


6. Difficulty in Relationships:

Forming and maintaining relationships becomes challenging for those battling severe porn addiction. Porn addicts often find themselves grappling with shame, embarrassment, or an inability to focus on their partners, hindering the establishment of meaningful connections.

Recognizing these signs is the first step toward addressing the issue. It is absolutely important to approach this matter with empathy, understanding that addiction is a complex challenge requiring proper planning, support, and intervention.


How to quit porn in 15 effective Steps?

Porn addiction is a serious issue, so without any further ado, let’s find out how to quit a porn addiction in 15 effective steps:

How to quit porn


Step 1: Write down your why

Understanding and acknowledging your pornography addiction is the first step toward breaking free. You need to know how deep this problem is, what negative effects it is bringing to your life, and why you need to overcome your porn habit. 

Once you have acknowledged the issue and are determined to quit watching porn, regularly recalling the reasons behind your choice can prove highly beneficial. 

It will help you stay committed to them.

But why write it down? Well, here is why:

  • Concrete commitment: Putting your reasons on paper makes your commitment tangible.
  • Daily reminder: When the temptation arises, your written goals serve as a reality check.
  • Clear perspective: Seeing your reasons laid out provides a clearer understanding of the impact.

In fact, from my personal experience with addicts, I can tell you that quitting an addiction won’t be easy. On this journey to overcome your addiction, there will be this constant urge to go back, maybe for just a little moment. Thoughts like ‘How bad can a momentary satisfaction be?’ will be quite persistent.

Yet, as you may know, when moving on to quit an addiction, even a tiny sneak peek can blow up all the determination. So, to keep up writing down your reasons can become a lifeline. 

Every time temptation knocks, you can read those words and find the strength to choose your well-being over fleeting satisfaction.

Remember, in the chaos of battling addiction, your written motivations become a silent guide, helping you with just the right nudge to keep going. 


Step 2: Delete all pornographic material

Now that you are all ready to quit porn, it’s time to roll up your sleeves and declutter your digital space. I call it “clean house” – a straightforward approach to breaking free from the grip of a bad habit. 

Here is what you need to do:

  • Dump the Physical Stash: Throw away the discs, magazines, or whatever else is lurking around – toss them out. It’s like saying goodbye to old habits, making room for something better.
  • Digital Detox: Don’t forget your computer – clean it up, dump the files, and give it a fresh start. Deleting every last bit of adult content is your tech detox.
  • Regular Clean-Up: This isn’t a one-time deal. Regularly sweep through your devices to keep temptation at bay. A clean space means a clean mind.

By deleting all pornographic material, you are basically cutting ties with all the immediate temptations. This step helps you weaken the link between triggers and addictive behavior, making it easier to resist those cravings.

Think of it as hitting the reset button – a vital step in building a life free from the clutches of addiction.


Step 3: Install a blocking system on all devices

Well, as you may know, finding online porn is very easy. However, when you are on the journey to quit porn, it is absolutely important to stay away from these distractions.

But what are your options? 

Fortunately, technology can be your reliable aid here. You can install an efficient porn blocker on all your devices – your phone, tablet, computer, you name it. These dependable tools act as a barrier, keeping out the temptations and helping you from stumbling back in the loop. 

What’s more, effective tools like BlockerX provide you with numerous options, backing up your journey with complete dependability. 

You get options like a porn blocker extension to keep out unwanted websites, a routine streak that keeps you updated with your progress, the option to keep your accountability partner in the loop of any relapse activity as well as provides many other resources to help you beat your porn addiction.

quit porn forever


Step 4: Speak to a friend who will keep you accountable 

When you decide to take the rollercoaster of quitting porn, having a wingman is like having a safety harness—it keeps you from falling off. 

Now, I understand that opening up about porn addiction to anyone is not easy. Most porn addicts often hesitate due to feelings of shame, guilt, and embarrassment. But you need to understand that, similar to any other addiction, porn addiction recovery is often a team effort. 

Confiding in a good friend, partner, or parent can provide the right key to how to quit a porn addiction. 

So, find a friend, partner, or parent who is supportive and can help you stay accountable.

They will help you keep tabs on your actions. Basically, don’t hesitate to bring your accountability partner into your circle of support. After all, we are all stronger together!

Besides that, as our screens are generally the doorway to temptation, bring in technology as your other support system. Use accountability tools like BlockerX, which is designed to monitor your digital devices for explicit content. 

BlockerX not only acts as a reliable support system but also provides periodic reports to your accountability buddy or partner, fostering transparency and reinforcing your commitment.


Step 5: Inform your partner about your porn problems 

Let your partner in. It might feel awkward to talk about your porn addiction but trust me, it can be a game-changer. 

In fact, hiding your porn addiction from your partner can have serious negative consequences.

Porn addiction is known to have severe effects on real-life sexual relationships. When you don’t let your partner in on the actual underlying cause affecting your bond and sex life, it may confuse them or can make them feel inadequate. 

So, it is highly recommended to open up and share your struggles with porn addiction. By communicating honestly, you can build a strong and effective support system that can help you reach your goals. 

Explain to them about your compulsive habit and how you are working to quit porn. They can help you in this journey, dealing with the challenges at every step.

Open up to them about the times of day that prove challenging and any situations that trigger your urges. They can help you distract yourself from the growing temptation.

Remember, opening up to your partner will help them understand your struggles better. They will be able to extend genuine support, and this will make your journey to get rid of your porn addiction become much more manageable.


Step 6: Identify your triggers 

Identifying the triggers that set off your urge to watch porn is quite essential in breaking free from its grip. The triggers act as the sneaky accomplices that push you toward temptation. 

Here is how to quit watching porn by keeping the triggers at bay:

  • Stay Aware of Your Triggers: Be mindful of the situations that trigger your thoughts about porn. It could be a particular place, video, image, any stressful situation, or even mental health issues like anxiety. Awareness is your first line of defense.
  • Change your coping mechanism: Well, viewing porn is often used as a momentary defense mechanism for stressful situations. However, this habit just gets you deeper into the clutches of porn addiction. So, change your coping mechanism. When the urge or any trigger strikes, push yourself for simple coping mechanisms like controlled breathing, reading, listening to music or simply going for a walk. 
  • Keep a Trigger Journal: Well, similar to step 1, writing down your triggers can help. It will help you to reflect on the triggers. Take a quick look at them daily, and this way, you can keep away from them as you work on your journey to quit porn. To keep a Trigger Journal, here is what you can do:
    • Note down those moments when the urge hits. 
    • Note the day, time, and where you are. 
    • Write down your triggers; maybe it was stress, boredom, or something else. 
    • Also, track how you responded—did you give in or resist? 

Remember, the more details, the better. Look into them regularly and focus your mind on how you can work on staying clear of the triggers or how not to give in to the urges.


Step 7: Practice urge surfing 

As a porn addict, it is natural to feel the magnetic pull towards watching porn. But don’t panic. You can practice the effective mindfulness technique of urge surfing. This approach, in fact, has proved as one of the helpful treatment options in the recovery journey from all types of addiction. 

This is how you can practice urge surfing:

  • Notice the urge as a bystander: When that familiar urge creeps in, hit the pause button. Take a back seat and don’t act on it. 
  • Sit mindfully: Instead of giving in, sit with the urge. Imagine it as a tempest– rising, peaking, and then gradually subsiding. Watch it, observe it. It’s just a sensation; it doesn’t have to be your driving force. 
  • Distraction tactics: If the urge feels overwhelming, distract yourself. Watch a favourite movie, dive into a comedy sitcom, cook up a comforting meal, or simply step outside for a breath of fresh air.
  • Repeat when necessary: Remember, urges might reappear, sometimes even quite frequently. So, don’t panic. Repeat the process. It’s a cycle, and you have the power to see it through.


Step 8: Join a porn de-addiction community 

Just like breaking free from any addiction, finding a support group is essential to recover from porn addiction. It’s like having teammates with a similar goal on this challenging but empowering journey. 

Therefore, consider joining a porn de-addiction community. Whether online or local, the support group provides a safe, judgment-free space to express yourself, share your struggles, and hear from others facing similar experiences. In fact, communities like NoFap, BlockerX community, and Sex Addicts Anonymous offer platforms where you can connect with people dealing with the same challenges. 

Joining a porn de-addiction community will help you by providing a practical and impactful step towards lasting change. You will get a supportive environment where you can share your struggles, progress, and pitfalls and draw strength from those who understand your battle.


Step 9: Consult a mental health professional (if your addiction is extreme)

professional help

If you find your porn addiction is going out of hand and just getting worse, it is time to seek some professional help. In fact, mental health professionals can be your compass in this journey to quit porn.

Moreover, often, using the internet and watching too much porn is connected to mental health issues like stress, depression, or anxiety—common problems many of us deal with. A mental health professional can help address these underlying mental health issues. They allow you to build a better coping mechanism, then give in to your urges to watch porn. 

Think of it this way: Would you explore an unknown territory without a guide? No, right?

Similarly, addressing the deeper issues behind your porn addiction is often more effective with professional help by your side. And it is absolutely fine to ask for help. If you can consult a trainer for any physical challenge, Why hesitate to seek guidance from mental health professionals, for your mental well-being? 


Step 10: Stay off NSFW content 

Well, the next step on the list is basically putting up a “No Entry” sign for temptation.

Staying off NSFW content when you are trying to quit porn addiction is essential. It’s tempting, it’s everywhere, but you’ve got to resist. 

To begin with, block those adult websites, unfollow explicit social media accounts, and keep your distance from the digital danger zone. 

It’s not about being a digital monk, just about choosing where you wander online. Trust me, this step is like putting on armor – it shields you from unnecessary battles. Stay strong, my friend!


Step 11: Go out frequently

Now, this might sound too simple, but trust me, it works wonders. 

Let me explain. The thing is, porn addicts are often found indulging in it only when they are alone. So, the best way to deal with this is to change your environment. 

Instead of staying cooped up indoors, make a habit of going out frequently. Make time for activities that pull you away from the screen. 

You can take a walk in the park, explore a local cafe or library, go out for a movie, or catch up with an old friend. Moreover, being out and about will not only fill your time but also create a mental shift. You will be able to distract yourself from the temptation. 

Therefore, make a habit of going out frequently and enjoying the real world. 


Step 12: Develop new habits to replace porn

Now that you have decided to quit your porn habits, it’s time to fill that space with positive changes. Developing new habits helps you change your focus. It will keep your mind busy with the new activity on hand. 

As an addiction specialist, here is what I will suggest:

  • Find Healthy Alternatives: Instead of keeping hooked on urges, explore diversions that bring relaxation and make your recovery journey less stressful. You can join a local sports club, pick up a new hobby like pottery, hit the gym, or add yoga classes to your weekly routine. Find activities tailored to your needs.
  • Try a New Pastime: Dive into a hobby you enjoy; painting, learning a new language, or writing can be fantastic distractions from unwanted thoughts.
  • Spend Time with Loved Ones: Building memories with those close to you helps you forget about the addiction and strengthens your bonds.
  • Volunteer Your Time: You can develop new habits, such as channeling your energy into helping others; it’s a rewarding way to divert attention, find purpose, and give back to your community.

Remember, replacing old habits with new, positive ones is like upgrading your life’s software – it takes time, but the results are worth it.


Step 13: Work on self-improvement

healthy activities

Moving on, it’s time for some self-improvement. On this journey of how to quit porn addiction, practicing self-care and improvement is absolutely important. However, you need to remember that self-improvement isn’t about drastic changes; it’s about small, consistent efforts that add up.

Here are some tips you should undertake to practice self-care and improvement:

  • Start by giving yourself the care you deserve. 
  • Ensure you are getting enough sleep; it’s like recharging your body and mind. 
  • A well-balanced diet acts as the fuel to keep you going, promoting both physical and mental well-being. 
  • Managing stress is crucial, and you don’t need to complicate it – find what works for you, whether it’s deep breathing, meditation, or yoga.
  • Work on your physical health. Exercise as often as you can. Studies show that physical activity, like exercising, has some significant effects on your mental health and well-being.
  • Try focusing on activities that matter. Be it learning a new hobby, or a soft skill, concentrating on your work or academics, or spending quality time with your loved ones. Make time for activities that will allow you to grow personally as well as socially. 


Step 14: Don’t lose hope if you relapse 

Alright, so here’s the deal–breaking free from porn addiction is not easy. And sometimes, you may find yourself stumbling down. 

However, you need to remember that it’s natural. Making any change in our habits is never easy, especially in the case of addictions. 

So, if you stumble, don’t bring yourself down. Instead, acknowledge it, reflect on what went off track, and get back to working on it. Treat your relapse as a learning opportunity. Understand what triggered it? How can you avoid that next time? And just keep going on. 

Don’t let a relapse define your progress. You got this!


Step 15: Celebrate even small wins

Celebrate whatever progress you have made; celebrate all those little victories! 

Working on addiction recovery is a herculean task. Even the small progress you make adds to an incredible journey. 

So pat your back; you have done it!

It might sound small, but these wins build up. Remember, Rome wasn’t built in a day, and neither is a porn-free life. Be your own cheerleader – you are not just quitting; you are reclaiming your moments. So, revel in those mini-wins – they are signs you are on the right path. Keep it up!


Conclusion

Without any doubt, breaking out of a pornography addiction is a difficult journey. However, as long as you are determined to stick to your goal and take all necessary steps to overcome your porn habit, sooner or later, you will make it. So, buckle up, keep moving, and with every step you take, you are one step closer to making porn free life.


FAQs

Q. What is the cold turkey method? 

Well, giving up any bad habit like compulsive sexual behavior without any outside help, is known as the cold turkey method. Personally, I will not recommend you to try this to overcome porn addiction. It requires strong willpower and may not work for everybody.

Q. Does porn addiction affect sex life?

Yes, as sexual dysfunction is a rising concern with porn addiction, it is indeed found to affect sex life and relationships.


Sources

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Lynda Mayer

Lynda Mayer, LPCC, an alumnus of the University of Minnesota with a master's degree in Clinical Psychology, is a seasoned licensed professional clinical counselor. With over a decade of experience in counseling, she specializes in adolescent mental health. Lynda actively shares her extensive knowledge and insights through writing, contributing significantly to the field of psychology and mental well-being. Her work not only demonstrates her expertise but also her commitment to improving adolescent mental health outcomes.