Although some men (and women) are able to enjoy pornography on occasion and in moderation, without experiencing any of the negative side effects — depression, lower erection quality, reduced sex drive, etc. — many others fall into porn addiction.

How Do I Know If I’m Addicted to Porn?

Answer the following questions truthfully:

• Do you have more orgasms using porn than with a partner?
• Do you have a more difficult time getting aroused with a partner than with porn?
• Are you becoming increasingly unsatisfied with your partner’s appearance?
• Have you recently suffered from erectile dysfunction?
• Do you spend more time socially alone than with friends or family?
• Do you lose track of time when watching porn?
• Has the type of porn you enjoy watching escalated in intensity (BDSM, multi-person situations, etc.) from when you first began watching it?
• Have you recently felt like your real life is less satisfying than it used to be?
• Do you find yourself feeling increasingly anxious?

If you answered “Yes” to one or more of these questions, and are concerned about the amount of porn you watch, you may have a problem.

How Can I Kick My Porn Addiction?

First, it’s important to understand that like any other addiction, there is no “one size fits all” porn addiction cure. In addition, the following list is not all-inclusive. If you’ve tried the tips below and still are concerned about your porn addiction, seek out professional counseling. There may be underlying issues you need to address.

• Do something different – If you use porn as a means of “de-stressing,” dealing with boredom, anxiety, etc. you need to do something different — more positive. Try exercising – even just a walk outside – or try a new hobby. Better yet, try doing something with your partner, friend or a family member. Again, even just a walk around the block with someone can help lower your stress level, plus help rebuild relationships that may have been suffering. Have absolutely nothing to do or no one to do it with? Volunteer! You’ll not only be able to meet new people, you’ll also do something good for others – win-win! The key is when you feel tempted to watch porn (or if there is a normal time of day you routinely use porn) — spend that time purposely doing something else.

• Deal with your relationship problems – If you’re having trouble in your relationship, instead of turning to the fantasy world of pornography, deal with your relationship. This could be as simple as talking with your partner, but it may also involve getting professional relationship counselling. The end result will be you’ll no longer be turning to porn, plus your relationship will be stronger in the process.

• Parental block your computer – Blocking adult websites from your computer won’t totally prevent you from watching porn (you could remove the block), but it will make you think twice before returning to porn. Having to take that extra step of removing the block will give you that time to think, “Do I really want to do this?” Hopefully, you’ll stop yourself before you backslide.

• Don’t hyper-focus on not watching porn – If you’re focused on NOT doing something, your mind is still thinking about it. Instead, don’t even think about it at all. If you find yourself thinking about watching porn… or not watching porn… immediately distract yourself with different thoughts. Instead, focus on your career, your family, or your friends.

• Don’t give up if you backslide – Remember, two steps forward and one step back is still one step forward! If you backslide, don’t beat yourself up. Instead, try again!

• Focus on our overall health – Quitting pornography is going to improve your sexual health. You’ll enjoy a stronger libido and greater sexual satisfaction. However, you can get to that point faster by focusing on your overall health. Dedicate yourself to improving other areas of your life too. Eat better – think lean proteins and lots of fruits and veggies. Get more exercise (including heart-healthy aerobic exercise). Give up alcohol. Drinking can lead to poor decision making. Take better care of yourself in general – get a hair cut, get your teeth cleaned, start wearing cologne, buy a new outfit, etc. You don’t have to be a GQ model, but taking pride in your appearance can help you feel better about yourself, lift your mood and help you break the porn addiction.