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8 Simple Tips to Help You Quit Porn

If you’re trying to quit, know that you don’t have to do this alone—we’ve got your back. Here are a few key tips to quit porn.

By October 15, 2021No Comments

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Even after recognizing that their porn habit has become problematic, many people still have difficulty quitting porn.

Fight the New Drug is not a recovery resource, we’re an awareness-raising movement that educates on the harmful effects of porn. We acknowledge that many people who follow us have struggled with porn, and we want to encourage those people that there is hope.

If you’re trying to quit, know that you don’t have to do this alone—we’ve got your back. Here are a few key tips to quit porn.

1. Don’t just quit—replace.

Especially in the beginning, it may feel like quitting porn creates an emptiness in your life, but replacing those unhealthy habits with healthy ones can be super helpful.

Related: Tips To Quit: What Sleep, Food, And Exercise Have To Do With Quitting Porn

Exercise, try new recipes, start painting—focus on what you can do, not what you can’t.

2. Eat, sleep, and exercise!

Exercise can boost neurogenesis, the formation of new cells, as well as dopamine receptors, which are key in healing the brain’s frontal cortex.

By recharging your body with the sleep, fuel, and energy it needs, you’ll be better equipped to deal with stress in healthy ways and feel better physically and emotionally.

Fortify

3. Recognize your triggers.

Setbacks often happen when you’re Hungry, Angry, Lonely, or Tired (HALT).

If you’re feeling triggered, find something more productive to distract you. Talk to a friend, take a nap, eat some cereal—whatever it takes to get yourself back into a good headspace and back on track.

Related: Tips To Quit Porn: Why Setbacks Don’t Automatically Mean Failures

4. Spend less time on your phone.

Scrolling through social media at night or turning to your phone whenever you’re bored can easily lead to watching porn.

Consider not using your phone late at night, keeping it in a different room while you sleep, setting time limits, or using filtering software.

5. Let go of shame.

Research shows that shame actually drives people back to unhealthy behaviors rather than motivating sustainable change.

Remember: you are not a “bad” person for struggling with this. Be kind to yourself, be patient with your progress, and keep trying.Gilliland, R., South, M., Carpenter, B. N., & Hardy, S. A. (2011). The roles of shame and guilt in hypersexual behavior. Sexual Addiction & Compulsivity, 18(1), 12–29. https://doi.org/10.1080/10720162.2011.551182COPY 

Related: Tips To Quit: 3 Possible Stages Of Breaking Free From Porn Obsession

Store - CBC

6. Tell someone.

Unhealthy habits thrive in secrecy, so opening up about your struggles and feelings can limit the power shame can have over you. Talking to a therapist can be especially helpful, as they can help you learn healthier habits and work through any underlying issues that drive any unhealthy behaviors.

7. Download Fortify

Fortify is a free, science-based recovery platform that actually works. Here’s what Fortify’s users report:

  • 90% of users reported longer-term change
  • 88% reduction in porn use
  • 85% decrease in depressive symptoms

Related: 5 Tips To Help You Stay Strong While You Quit Porn

8. Be patient with your progress.

Recovery is not linear—that’s totally normal. A minor setback does not mean you have failed to reach your goal, it just means you should keep trying. It’s okay if it takes time. Be kind to yourself, and be patient.

Even if you’ve had an unwanted porn habit for most of your life, that doesn’t mean it has to be part of your life forever. It’s not a part of who you are.

Related: 11 Tips To Help You Quit An Unwanted Habit And Actually Stick To It

You can change and live a healthier life free of porn and free of shame. There is hope, so keep trying. You got this.

 

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