Are There Self-Help Tools for Porn Addiction?

Dr R. Y. Langham

Dec 04, 2021

Although it’s not uncommon for both women and men to view porn when it begins to take over your life, it’s a problem – a problem that needs to be addressed. Porn addiction may look harmless, but in some cases, it’s anything but that. In fact, porn can rob you of your personal, social, and even sexual livelihood. It can cause you to forfeit real relationships in favor of illusions exhibited in magazines or on porn sites.

“Premium porn sites” can also suck up all of your hard-earned money, providing you with a 15–30-minute fantasy that will never come to fruition. Eventually, it dawns on you that porn is literally stripping you of everything that you love. But, by that time it has become so ingrained in your daily life that you’re not sure how you will function without it. But, guess what? With the right tools, you can and will survive without porn. More specifically, you’ll thrive without it!

However, saying “goodbye” to porn forever, especially when you’ve become “fixated” or dependent on it isn’t going to be a walk in the park. It will take effort, time, and a lot of patience to come out on the other side. So, what does it mean to recover from porn addiction? Well, porn addiction recovery refers to the restoration of your sexual health – devoid of impulsive, addictive, or compulsive thought processes and behaviors. This recovery could include therapy, medication, and/or self-help tools.

So, are there self-help tools for porn addiction? Absolutely!

What Are Porn Addiction Self-Help Tools? And, Why Are They Needed?

Porn addiction self-help tools are basically useful things you can do daily that will support your porn addiction recovery. These tools can help you gain a deeper insight and understanding of your “porn use” so you can STOP it. Porn addiction help typically involves atoning for the damage that your “porn habit” has played on your self-esteem and self-confidence, friendships, relationships, wallet (finances), and health.

Understand that most porn addicts have experienced some degree of trauma or “bad experience(s) in their lives. It is often this trauma or “bad experience(s)” has triggered the porn use. When a damaging childhood or negative past experiences are not to blame for the porn addiction, then stress, boredom, loss, or “escapism” are usually the culprits.

The exact cause, signs and symptoms, and even treatments vary from addict to addict. Thus, there is no universal cure-all for porn addiction. But, regardless of the exact cause, porn addiction can severely damage your life. Fortunately, there are self-help tools you can try before starting “official” porn addiction treatment (therapy and/or medications). Self-help tools can provide you with porn addiction support, while you wait for an in-person therapy appointment.

Sometimes, all a person needs to nip his or her “porn habit” in the bud is self-help tools – i.e., online porn-cessation programs, lifestyle changes, books, porn-blocking software, etc. The great thing about self-help tools is they are usually easy to apply to your daily routines. In other words, they are practical and convenient, which increases their likelihood of success. Moreover, self-help tools are meant to be used or practiced every day to help you eliminate destructive behaviors, habits, and unhealthy thought processes (i.e., porn-watching).

One of the most effective ways to receive porn addiction help is to use self-help tools. As mentioned above, when using self-help tools, it can take a while for positive changes to occur. Why? Because, the tools teach you how to make behavioral changes – and as we all know changing one’s behavior isn’t always a piece of cake.

A person’s behavior starts to develop early (3-4 years old), so if the behavior is repeated over and over again without real consequences, it becomes a “habit.” And, truthfully, most “habits” are hard to break, primarily because they are familiar. In other words, these “habits” feel like home. They give us what we think we want and need – even if it’s not really what we want or need. The good news is self-help tools can help us break “bad habits” so we can positively enjoy our lives.

Self-help tools can also help you rebuild the destruction porn caused in your lives. More specifically, it can get your friendships and relationships back on track. By committing to self-help tools, you are saying to your loved ones that you’re trying to quit porn. You’re being proactive because you don’t want that life anymore. Thus, self-help tools can be the first step to saying, “NO” to porn – for good!

What are Some Self-Help Tools I Can Use for My “Porn Habit?”

Luckily, there are a variety of self-help tools, you can use to get control of your “porn habit.”

It is important to allow self-help tools to motivate you to STOP viewing porn – or at the very least, reduce your porn use. These tools are designed to provide you with porn addiction support. This will take courage, effort, determination, patience, and time. Understand, that every porn addiction recovery journey involves a “learning curve.”

So, give yourself a break, if you “slip up” a few times. Just get back on the horse and keep riding! But, when it comes to self-help tools, the key to success is finding the one(s) that will work for you – your personality, temperament, schedule, etc.

Note: It’s more beneficial to select a few effective self-help tools and practice them daily, than to switch up the tools frequently. The more you practice the self-help tools, the higher the likelihood they will help you “squash” your “porn habit.” Also, self-help tools are best during early porn addiction treatment, however, they can be used at any point during recovery.

Listed below are self-help tools that can help you get a firm grip on your porn use:

  • Podcasts

    Have you ever listened to a podcast? No? Well, it can be an extremely effective self-help tool for your “porn habit.” Podcasts have taken the world by storm, and as such, you can find podcasts on almost any topic, including porn addiction. Listening to a weekly podcast on overcoming a porn addiction can help you better understand your own “porn habit.”

    Podcasts can also help you feel less alone and more understood. Lastly, a porn-cessation podcast can provide you with practical tips on how to reduce or STOP your porn use. If you are looking for a podcast to help you recover from your “porn habit,” check out the following podcasts, “Sex Afflictions & Porn Addictions” and/or “The Sex, Porn & Love Addiction.”

  • Journals

    If you’re struggling to figure out where your urges to view porn are coming from, why not purchase a journal and write down what is happening and how you’re feeling when the urges arise. Journaling can help you determine your triggers or what sparked your urges. Once you understand what is causing your urges – you can do things to counter them. If you want an even greater idea of what’s happening with you overall, why not make time to write in your journal every day – not just when the urges arise.

    Spend at least 20 minutes a day documenting your day – the good, bad, and ugly. Also, record your counseling appointments, positive affirmations, daily reflections, your various moods throughout the day, self-help tools that are beneficial for you, triggers, daily tasks, things that made you feel good, and things that made you feel bad – and everything in between. Try to write in your journal 2x a day (morning and evening) for about 10-minutes each. Journaling is a fantastic way to practice being focused and altering your thoughts, behaviors, and “bad habits” (porn use).

  • Books

    Believe it or not, books can be effective porn addiction self-help tools. Fortunately, a variety of books on porn addiction, porn addiction treatment, porn addiction help, porn addiction support, porn addiction recovery, biological factors that contribute to porn addiction, and the impact porn has on your brain, relationships, self-esteem, and sexual health.

    Books like “Your Brain on Porn: Internet Pornography and the Emerging Science of Addiction,” “Out of the Shadows: Understanding Sexual Addiction,” “How to Thrive in the 21st Century: By Avoiding Porn and Other Distractions,” and “Love You, Hate the Porn: Healing a Relationship Damaged by Virtual Infidelity” can help you get a grasp on your “porn habit.”

  • Self-Help Workbooks

    Self-help workbooks can help you confront and work through the various stages of your porn addiction. They can also help you learn about the cycle of addiction, possible triggers, replacing “bad habits” with healthier ones, and altering your behaviors.

    Porn addiction self-help workbooks like “Breaking the Cycle: Free Yourself from Sex Addiction, Porn Obsession, and Shame – The Workbook, “12-Week Workbook Study to a Proven Path to Sexual Integrity; Help With Porn, Lust, Masturbation or Sex Addiction From a Biblical Perspective,” and “Sex Addiction 101, The Workbook: 24 Proven Exercises to Guide Sex Addiction Recovery” can help you take the first steps towards getting porn addiction treatments and/or they can be “reinforcers” while you’re seeking porn addiction help.

  • Motivation Board

    What is a motivation board? Well, a motivation board is a wall-size board (think poster board size) that is decorated to showcase your porn addiction recovery progress. The purpose of this self-help tool is to motivate or encourage you to make strides towards achieving your goal, which in this case is “quitting porn” and “living a porn-free life.” The goal of this board is to inspire you every time you look at it, so it should be placed at a central location in your home or office. You can find a variety of “Motivation Boards for Addiction” ideas on Pinterest.

  • A Stress-Busting Exercise Routine

    Guess what? A 15-Minute Exercise Routine can help you circumvent your impulses and urges to view porn. It can also help you work through your distress, frustration, anger, and disappointment if you experience a “relapse.” This 15-minute exercise routine will largely depend on the severity of your impulses and urges, your physical health and energy level, and your motivation to stop thinking about porn. Cardio exercises like running, cycling, lunges, squats, swimming, brisk walking, jump-roping, or strength training exercises can distract you from any urges to view porn. All it takes is 15 minutes to get your mind off of porn and back on your health and well-being.

  • Wall Calendar

    A wall calendar placed strategically in your line of vision can help “cure” your porn addiction. Wall calendars are good visual porn recovery motivators. More specifically, this self-help tool keeps track of your progress, day-by-day, and month-by-month so you can “see” your progress and areas of improvement. And, if you “relapse” you can see when it happened. Most of all, it allows you to celebrate each milestone on your journey towards being “porn-free.” Each day is an opportunity to maintain and celebrate your sexual sobriety.

  • Goals

    You can’t “quit” porn without having realistic short-term and long-term goals. Goals are essential for porn recovery. So, develop goals for the different phases of your porn recovery journey. So, develop three short-term goals (0-30 days), three medium-term goals (30-90 days), and three long-term goals (90-365 days). Also, develop future goals (365+ days). Select “objectives” and “due dates” for each group of goals and check off each goal as you complete it. When you achieve an entire set of goals, reward yourself for your progress.

  • Webinars

    Believe it or not, webinars can be inspirational when you’re struggling with a porn addiction. More specifically, webinars can provide you with the motivation to keep going when you want to give up. They can also make you feel strong and capable of “quitting” porn for good! So, next time you get the urge to click on a porn site, distract yourself by clicking on a TEDx webinar, such as Eli Nash: Escaping Porn Addiction | TED Talk or Why I Stopped Watching Porn | Ran Gavrieli | TEDxJaffa – YouTube.

  • Porn Addiction Recovery Apps

    Porn addiction recovery apps can help you “quit” porn –for good! These apps can provide you with a variety of beneficial anti-porn tools (i.e., porn-blocking software), online cognitive-behavioral therapy, tips and suggestions, shared experiences, blogs/articles, and community forums. Most porn addiction recovery apps are low-cost or FREE, so it downloading one or more of them will not drain your bank account. The purpose of these apps is to provide you with porn addiction support and motivation 24/7, 7-days-a-week! So, if you get the “itch” to watch porn on your smartphone or tablet, download and login to a porn addiction recovery app.

  • Porn Addiction Recovery Programs

    Porn addiction recovery programs, like Stop Together, can help you kick your “porn habit” to the curb forever! What is Stop Together? Stop Together is an online porn-cessation program designed to help you “quit” porn. This program uses a variety of tools, such as mindfulness and cognitive-behavioral therapy (CBT) to help improve your mental and sexual health. Online porn recovery programs aim to help you stop destructive behaviors that are damaging your life while providing you with the porn addiction help and support you need to finally put your “porn use” to bed.

  • Support Groups

    Porn addiction support groups can prevent you from relapsing once you kick your “porn habit.” Support groups provide recovering porn addicts with understanding, a sense of community, support, and tips and suggestions that they can use in the “real world” to stop their urges to view porn and to keep them “porn-free.” The good news is there are online porn addiction support groups and in-person porn addiction support groups, depending on your schedule and comfort level. Support groups are non-judgmental and confidential so you never have to be embarrassed about your addiction.

  • Lifestyle Changes

    If you are struggling with porn, there are some lifestyle changes you can make to help you better manage your “porn use.” These lifestyle changes include staying busy, adopting a healthy diet and a more active lifestyle, purchasing porn-blocking software, moving your laptop or computer to a central location in your home (so your internet activity isn’t secluded or isolated), talking about your “porn habit” with a friend or therapist, researching porn addiction, getting a porn addiction sponsor to hold you accountable for your actions and provide support and encouragement when you need it, shutting-down your tablet and smartphone at a certain time each day and locking them up in a lockbox, etc.