Try Our Porn Recovery Program

How to Stop Watching Porn: 6 Quick Techniques and Tactics

Dr R. Y. Langham

Aug 01, 2022

It’s never been easier or more convenient to watch Internet porn than today. Sadly, because pornographic material is readily available online (and most of it is free), an increasing number of people are becoming addicted. 

Over 28,000 people are watching Internet porn every single second, with 372 people entering the word “adult” into their search bar. Even with free porn at every turn, people still spend over $3,000 per second downloading sexually explicit material. And the staggering statistics don’t end there. Nearly 40 new porn videos are uploaded to the Internet every day and 2.5 billion emails containing adult content are sent and received.

It’s no wonder that this sexually saturated environment is breeding an increasing number of porn addicts. Do you find yourself watching porn far more often than you used to and need help to stop? Keep reading for six quick and easy tips and techniques to help you stop watching porn and start utilizing your time wisely.

Our self-help course has
helped 1000s of people
break their porn addiction

1. Plan Ahead for Potential Pitfalls

Overcoming any form of addiction isn’t easy. Whether you’re addicted to a controlled substance, alcohol, or porn, breaking the hold it has on you will take time, patience, and consistency. One of the best ways to set yourself up for success is to plan ahead for potential pitfalls or bumps in the road. The more prepared you are, the more likely you’ll be to overcome temptation and remain on the path to porn addiction recovery.

Remember the old saying, failing to plan is planning to fail. Start by identifying your “ideal self”. This means staying true to who you are and who you want to be. Connecting with your ideal self helps give you the strength to withstand and overcome the urge to watch porn. And, yes, those urges will come. But remember, experiencing the urge to watch porn is not the same as actually viewing it or relapsing. Cravings are normal. It’s how you handle them that will determine your path to success.

In fact, urges are your body’s way of trying to find a safe, comfortable zone. When you’re addicted to porn, porn feels like a comfortable, non-judgmental place your brain and body want to be in. Overcoming porn addiction is about challenging this belief and creating healthier safe spaces.

Planning ahead also involves identifying your specific trigger. Once you do, you can take the necessary measures to either avoid or combat them. Quitting porn involves moments of self-doubt, weakness, and defeat. This is why you need a backup plan to help keep you on track.

2. Get Active

Physical activity of any kind can work wonders for your mood, health, and mental focus. When battling porn addiction, exercise can play a crucial role in your recovery.

For starters, exercise is a proven mood booster. When you perform physical activity, your brain releases feel-good chemicals known as endorphins. These endorphins, including dopamine and serotonin, trigger feelings of calm, relaxation, and happiness. Exercise can help combat feelings of depression, anxiety, and stress that are associated with porn addiction.

Physical activity is also proven to positively impact the brain’s reward system, promoting an overall sense of happiness and well-being. It also controls your body’s reward impulse, reducing cravings and urges for instant gratification like those provided by porn. When you exercise, you’ll feel more confident, capable, and motivated to change.

Remember, exercise doesn’t always mean lifting weights or running on a treadmill. All forms of physical activity offer proven benefits for recovering addicts. Get outside for a hike, bike ride, or other outdoor activity like kayaking or swimming. Not only is physical activity good for your physical health but your mental as well.

Studies show that exercise not only improves your mood but also supports cognitive function and mental sharpness. Physical activity can help you stay focused on your goals and have the mental fortitude to overcome everyday temptations and triggers.

3. Take Up New and Satisfying Hobbies

While it’s not beneficial to replace one addiction with another, finding other activities and hobbies that give you the same satisfaction as watching porn can help you kick the habit. Do you watch porn and masturbate as a form of stress relief? If so, you’re not alone. According to one study, 21% of adults masturbate as a form of mood regulation. The good news is, there are endless ways to relieve stress that don’t involve watching porn or masturbating. You just need to find the right activity for your needs, preferences, and personality.

For example, cardiovascular exercise, yoga, and meditation are all proven to decrease tension and anxiety in the same way as having an orgasm does. Consider what other activities or behaviors can give you the response as an orgasm. Although they may not be as sexually satisfying, they can still provide the stress relief and mood regulation you’ve come to rely on. Instead of scrolling through porn clips for an hour, do an at-home workout that boosts your mood, relieves stress, and burns calories.

But don’t stop at physical activity. Other hobbies can also bring you joy, reduce stress, and make you feel fulfilled. Consider your likes and dislikes. Take up a hobby you’ve always wanted to try or one that you once loved but haven’t done in years. Playing an instrument, arts and crafts, and recreational sports are all great options.

4. Utilize Content Blockers

When all else fails, they make content blockers on the Internet for a reason. Despite your mental fortitude, you may need something stronger to keep you from relapsing.

Think of it like an alcoholic removing alcohol from their home. If it’s not there, they can’t be tempted to drink it. Or, if they are faced with a craving, they’ll have time to stop and think about their decision. Instead of grabbing the bottle, they need to take multiple steps to get their hands on their drink of choice. For example, getting dressed, getting in the car, driving to a liquor store, making the purchase, and returning home. Each step of the way, the addict has more time to consider and rethink their decision.

The same goes for porn addiction. If you can’t easily access porn online anymore, it’ll be increasingly difficult to give in to your urges. And by the time you figure out how to get your hands (or eyes) on explicit content, the urge may have passed or you may have discovered the mental strength to say “no”. This is known as “riding the wave of the crave”. Most urges only last a few moments, so if you can get past those first few minutes of intense cravings, chances are, it’ll pass and your desire to view pornography will get increasingly weaker. 

One of the most popular and effective porn blockers available is Covenant Eyes. This program makes it nearly impossible to search, find, or view porn on your computer or smartphone – the most common tools used for viewing Internet porn. As of this writing, Covenant Eyes has helped nearly 1.5 million people beat porn addiction through accountability. Other popular porn blockers include BlockerX, FamiSafe, BlockSite, and McAfee Safe Family. While some of these apps and programs are designed for parents of young children, they’re still effective at keeping explicit material off your devices and in the way of your recovery.

5. Discover Other Forms of Sexual Arousal

Porn isn’t the only way to get sexually aroused or excited. If you’re addicted to watching explicit adult content online, you may be overlooking other equally enjoyable forms of sexual pleasure and entertainment.

In fact, watching too much porn for too long can desensitize you to sex, foreplay, intimacy, and other arousing outlets. The more extreme, intense, and taboo types of videos you watch, the less likely you are to get turned on by more traditional means. As you strive to overcome porn addiction, it’s time to go back to the basics of sexual pleasure and find new and unique ways to get turned on.

For example, try reading erotica or writing your own. Listen to sexy or suggestive music as you explore your body. Incorporate different sensations into your solo sex play including tickling, pinching, massage, and scented oils and lotions. Take a hot bath and really get in tune with your body’s needs, likes, and dislikes. You may discover new erogenous zones along the way that you never knew you had. You can also tap into your mental library of past experiences and images and relive them in your own mind. Recreate fantasies within the comfort and safety of your own bedroom. If you’re in a relationship, explore new and exciting forms of sex play with your partner. Sex toys, lingerie, role-playing, and erotic massage are all great ways to tap into your sexual needs and achieve arousal and satisfaction on a deeper, more emotional level.

6. Set Goals for the Time You’ll Save Not Watching Porn

While the figures may vary, certain studies suggest that the average person spends two hours per week viewing pornographic material online. For addicts, this number may be significantly more. If you’re spending even 60 minutes per day watching porn, that equates to 7 hours per week. That’s almost an entire workday! Imagine all of the amazing things you could be doing and accomplishing with this time.

No, really. Sit down and make a list of personal and professional goals you have and how you can utilize your time to achieve them. Instead of wasting hours of your life mindlessly viewing porn online, take control and start working towards these goals. You’d be amazed at how much you can accomplish when you put your mind to it.

Another way to use porn to your advantage is by using it as a reward for checking something off your “to-do” list. Instead of watching porn before you shower in the morning, let it be your reward for an intense sweat session at the gym. After your workout, give yourself a few minutes to browse your favorite videos before getting your day started. When used properly, watching porn can become a source of motivation and energy instead of a hindrance.

Just be careful. This tactic won’t work for everyone and could create a slippery slope back into addiction. For some addicts, the cold turkey method of eliminating porn from their lives altogether works much better. So, be honest with yourself about whether or not you can handle porn in moderation in your life. 

There’s no “quick fix” to overcoming porn addiction. But with the right mindset, environment, and support, you can utilize these techniques to help keep you on the path to recovery. Try a few on for size and see which ones work best for your needs, personality, and level of addiction. In addition to these simple lifestyle changes, you can also utilize the help of an online treatment program like Stop Together. Here, you’ll gain access to resources and expert advice on overcoming porn addiction once and for all. Click here to learn more.

Take back control and boost
personal performance by
quitting porn