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Decades of studies from respected institutions have demonstrated significant impacts of porn consumption on individuals, relationships, and society. No Porn November is all about giving visibility to these facts and empowering individuals to choose to be porn-free. Learn more by clicking here.
Want some tips to quit porn?
You might be someone who’s ready to ditch porn for good or has already started that process. If it’s something you or a loved one are struggling with, whether it’s been a few weeks or a years-long habit, porn doesn’t have to be a part of your life.
It may be challenging, but we have a few tips to help make the process a little easier if you’re looking to quit porn. Wherever you are in your porn-free journey, remember this: you’re not alone.
Here are five tips to consider before kicking your porn-free goals into gear.
1. Exercise, healthy eating, and sleep never go out of style
We’ve talked about this before, but we can’t understate the importance of the “Big Three,” as some recovery advocates label them. It’s been shown that an overall lack of health is linked to more impulsive decisions, and in the fight to give up porn, one impulsive decision can knock consumers off track.
Exercise can boost neurogenesis, the formation of new cells, as well as dopamine receptors, which are key in healing the frontal cortex and the brain heal. Eating the right foods are key to overall health, and just like consuming porn is the same as taking in digital junk food, literally consuming physical junk won’t help the recovery process, either.
Finally, sleep is one thing in general younger people don’t tend to get enough of. However, deprivation is linked to more drastic mood spikes, and is often underlying many mental illnesses. Porn addiction is no exception. Many people have found this to be particularly important in their process of recovery.
Check out what those in recovery have to say.
2. Avoid shame, and give yourself permission to change
One of the biggest challenges with changing any habit, including porn, can be feelings of shame, or feeling like you’re a bad person because of a porn habit.
Studies show that shame is counter-productive to recovery, big time. When it comes to shame, it can be a major roadblock on the path to recovery, because consumers feel they can’t change or can’t seem to stop stumbling while trying to recover. All of these feelings are detrimental, however, and hinder healing in the long run.
How do you get better? Give yourself permission to change. Studies demonstrate that guilt can motivate, while shame can only further the downward spiral, and underlies addiction.Gilliland, R., South, M., Carpenter, B. N., & Hardy, S. A. (2011). The roles of shame and guilt in hypersexual behavior. 18(1), 12-29. doi:10.1080/10720162.2011.551182Copy They show that accepting one’s problem and treating it with love and patience is key for recovery in any addiction.
3. Don’t be afraid to open up
Secrets can often hold consumers captive. We’ve heard countless stories of consumers who finally expressed their porn problem with a friend, mentor, or loved one, and were completely surprised by their response of support.
Rather than one of anger or disgust, loved ones’ responses can often be ones of acceptance and love. This is also considered a critical phase in any addiction. It helps with accountability, frees consumers to feel like the burden of the problem is their own, and creates anchors of stability and support throughout recovery.
Whether it’s a trusted friend, a brother, sister, or a specialist: opening up can be scary, but is an important step in progressing through recovery.
4. Find a support group
There are tons of communities out there for sports, hobbies, education. Also, online communities have really expanded the reach and message of many of these communities and porn recovery groups are no exception.
Groups like Reboot Nation and PornFree Subreddit are just a few. Having a community of people to share their struggles, experiences, tips, and successes is not only motivating but, oftentimes, necessary. Their importance can rarely be undervalued in the recovery for any addiction.
There are several recovery groups like these whose aim is just that. Our affiliates at Relay have designed an advanced system with digital support groups to help you on your journey as well.
You’ll be supported and encouraged by a community in your very same shoes. And what’s more, there are free options available for everyone on the platform.
5. Be patient with yourself
Finally, perhaps the most forgotten, but equally as important tip: be patient. Healing takes time, and is not a process without obstacles.
Taking the time to accept this as a process and relying on those around you for help is a positive and helpful thing. Time can heal wounds, and porn rewiring falls under that. Remember that shame helps no one, not even yourself, so don’t be ashamed if you experience setbacks. It’s normal.
As we see from dozens of personal accounts, there’s definitely a light at the end of the tunnel. Loved ones can see it too, and are there to love us through our struggle with porn, not judge us for it.
Ready to start or continue to quit porn? Deciding to stop watching porn can start today, even though it’s not January 1 anymore. You got this, and we’re here for you every step of the way.
Need help?
For those reading this who feel they are struggling with pornography, you are not alone. Check out Fortify, a science-based recovery platform dedicated to helping you find lasting freedom from pornography. Fortify now offers a free experience for both teens and adults. Connect with others, learn about your unwanted porn habit, and track your recovery journey. There is hope—sign up today.
Fight the New Drug may receive financial support from purchases made using affiliate links.
Your Support Matters Now More Than Ever
Most kids today are exposed to porn by the age of 12. By the time they’re teenagers, 75% of boys and 70% of girls have already viewed itRobb, M.B., & Mann, S. (2023). Teens and pornography. San Francisco, CA: Common Sense.Copy —often before they’ve had a single healthy conversation about it.
Even more concerning: over half of boys and nearly 40% of girls believe porn is a realistic depiction of sexMartellozzo, E., Monaghan, A., Adler, J. R., Davidson, J., Leyva, R., & Horvath, M. A. H. (2016). “I wasn’t sure it was normal to watch it”: A quantitative and qualitative examination of the impact of online pornography on the values, attitudes, beliefs and behaviours of children and young people. Middlesex University, NSPCC, & Office of the Children’s Commissioner.Copy . And among teens who have seen porn, more than 79% of teens use it to learn how to have sexRobb, M.B., & Mann, S. (2023). Teens and pornography. San Francisco, CA: Common Sense.Copy . That means millions of young people are getting sex ed from violent, degrading content, which becomes their baseline understanding of intimacy. Out of the most popular porn, 33%-88% of videos contain physical aggression and nonconsensual violence-related themesFritz, N., Malic, V., Paul, B., & Zhou, Y. (2020). A descriptive analysis of the types, targets, and relative frequency of aggression in mainstream pornography. Archives of Sexual Behavior, 49(8), 3041-3053. doi:10.1007/s10508-020-01773-0Copy Bridges et al., 2010, “Aggression and Sexual Behavior in Best-Selling Pornography Videos: A Content Analysis,” Violence Against Women.Copy .
From increasing rates of loneliness, depression, and self-doubt, to distorted views of sex, reduced relationship satisfaction, and riskier sexual behavior among teens, porn is impacting individuals, relationships, and society worldwideFight the New Drug. (2024, May). Get the Facts (Series of web articles). Fight the New Drug.Copy .
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