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7 Reasons to Add Quitting Porn to Your Self-Improvement List

Uncover seven reasons why quitting porn can be pivotal for self-improvement, empowering your personal growth journey.

By December 4, 2023No Comments
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Celery juice, intermittent fasting, limiting screen time.

Every day, it seems like there’s a new health fad that’s taking over the internet. Some of them can be a little weird (Butter in your coffee? Okay!), but some of them really have potential. After all, for anyone who is into self-improvement, who isn’t into learning more about how to be a healthier version of yourself in body and mind?

Here’s another health-related decision to consider.

If you consume porn, have you considered how it doesn’t significantly improve the quality of your life even if it does pass the time?

Related: How Porn Can Impact Mental Health and Fuel Loneliness

It may bring short-term gratification and allow you to “numb out” after a tough day. But does it ultimately help you be the best version of yourself, help your relationships, and feel great about yourself and others in the long term? Probably not.

Decades of research from respected academic institutions have demonstrated significant impacts of porn consumption for individuals, relationships, and society.

There’s actually science behind why porn isn’t the healthiest to consume. Let’s dive into why ditching porn can help you have a more fulfilling life.

1. Think of the increased time you’ll have—and what you could do with it

Did you know that just one major porn site alone received 42 billion visits in 2019? That equals more than 115 million average visits each day—or the populations of Canada, Poland, Taiwan, and Australia combined.

Not to mention that 2019 saw over 5.8 billion hours of porn consumed—or 664,920 years’ worth—worldwide alone. (Also, consider the disturbing list of most-searched terms.)

Related: What are the Benefits of Quitting Porn? Hear From 5 Porn-Free Men

Imagine if, instead of consuming porn, people collectively spent that time doing something positive that contributed to their self-improvement or benefited others? How much more investment would there be in relationships, hobbies, studies, or getting involved in your community if porn wasn’t in the picture?

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2. Improve the quality of your relationships

Porn can be a major roadblock to fully healthy relationships and contributes to mental health outcomes like depression,Harper, C., & Hodgins, D. C. (2016). Examining Correlates of Problematic Internet Pornography Use Among University Students. Journal of behavioral addictions, 5(2), 179–191. https://doi.org/10.1556/2006.5.2016.022Copy  anxiety,Wordecha, M., Wilk, M., Kowalewska, E., Skorko, M., Łapiński, A., & Gola, M. (2018). 'Pornographic binges' as a key characteristic of males seeking treatment for compulsive sexual behaviors: Qualitative and quantitative 10-week-long diary assessment. Journal of behavioral addictions, 7(2), 433–444. https://doi.org/10.1556/2006.7.2018.33Copy  loneliness,Butler, M. H., Pereyra, S. A., Draper, T. W., Leonhardt, N. D., & Skinner, K. B. (2018). Pornography Use and Loneliness: A Bidirectional Recursive Model and Pilot Investigation. Journal of sex & marital therapy, 44(2), 127–137. https://doi.org/10.1080/0092623X.2017.1321601Copy  lower life satisfaction,Willoughby, B. J., Young-Petersen, B., & Leonhardt, N. D. (2018). Exploring trajectories of pornography use through adolescence and emerging adulthood.55(3), 297-309. doi:10.1080/00224499.2017.1368977Copy  and poorer self-esteem and overall mental health.Koletić G. (2017). Longitudinal associations between the use of sexually explicit material and adolescents' attitudes and behaviors: A narrative review of studies. Journal of adolescence, 57, 119–133. https://doi.org/10.1016/j.adolescence.2017.04.006Copy 

Related: I Tried Giving Up Porn For One Month, Here’s How it Went

Studies have found that when people engage in an ongoing pattern of “self-concealment,” which is when they do things they’re not proud of and keep them a secret, it can not only hurt their relationships and leave them feeling lonely, but can also make them more vulnerable to mental health issues.Laird, R. D., Marrero, M. D., Melching, J. A., and Kuhn, E. S. (2013). Information Management Strategies in Early Adolescence: Developmental Change in Use and Transactional Associations with Psychological Adjustment. Developmental Psychology, 49(5), 928–937. doi:10.1037/a0028845Copy Luoma, J. B., et. al. (2013). Self-Stigma in Substance Abuse: Development of a New Measure. Journal of Psychopathology and Behavioral Assessment, 35, 223–234. doi:10.1007/s10862-012-9323-4Copy Rotenberg, K. J., Bharathi, C., Davies, H., and Finch, T. (2013). Bulimic Symptoms and the Social Withdrawal Syndrome. Eating Behaviors, 14, 281–284. doi:10.1016/j.eatbeh.2013.05.003Copy 

Do you see the impact this could have on how you relate to people? Eliminating porn can help you appreciate people more and increase your desire to put effort into real relationships.

3. Help stop the global issue of sex trafficking

Many people are passionate about ending human sex trafficking, but can simultaneously unintentionally fuel the demand for it by consuming porn.

The reality is, every click, view, and download can fuel the demand for sites that profit from exploitation. Every day, people are trafficked into porn without their consent, and even “consenting” performers experience trafficking and exploitation on set through manipulation, force, fraud, and coercion.

Related: Not All Porn is Consensual. Don’t Believe It? Just Ask These Performers.

Many popular and free porn tube sites have a huge amount of nonconsensual content on them, including child abuse, revenge porn, videos of trafficked individuals, and other forms of image-based abuse.

By refusing to consume porn, you can help stop the demand for human sex trafficking—a global issue that is inseparably linked to the porn industry—and help survivors of image-based abuse not to be revictimized.

Want to hear from someone who experienced this reality for herself? Watch Alia’s story, a powerful account of how even a popular, award-winning porn performer can be trafficked.

4. Love deeper and fear commitment less

Recent studies show porn consumers tend to experience more negative communication with their partners, feel less dedicated to their relationships, have a more difficult time making adjustments in their relationships, are less sexually satisfied, and commit more infidelity.Maddox, A. M., Rhoades, G. K., & Markman, H. J. (2011). Viewing sexually-explicit materials alone or together: associations with relationship quality. Archives of sexual behavior, 40(2), 441–448. https://doi.org/10.1007/s10508-009-9585-4Copy  Research also shows that porn consumers tend to become less committed to their partners,Minarcik, J., Wetterneck, C. T., & Short, M. B. (2016). The Effects Of Sexually Explicit Material Use On Romantic Relationship Dynamics. Journal Of Behavioral Addictions, 5(4) 700-707. Doi: 10.1556/2006.5.2016.078Copy Lambert, N. M., Negash, S., Stillman, T. F., Olmstead, S. B., & Fincham, F. D. (2012). A love that doesn't last: Pornography consumption and weakened commitment to one's romantic partner. Journal of Social and Clinical Psychology, 31(4), 410-438. doi:10.1521/jscp.2012.31.4.410Copy  less satisfied in their relationships,Wright, P. J., Tokunaga, R. S., Kraus, A., & Klann, E. (2017). Pornography consumption and satisfaction: A meta-analysis. Human Communication Research, 43(3), 315-343. doi:https://doi.org/10.1111/hcre.12108Copy  and more accepting of cheating.Rasmussen, K. (2016). A Historical and Empirical Review of Pornography and Romantic Relationships: Implications for Family Researchers. Journal of Family Theory & Review, 8(2), 173-191. doi:https://doi.org/10.1111/jftr.12141Copy 

On the flip side, getting rid of porn can help you feel more satisfied, happier, and passionate with the one you love.

Related: Watching Porn Might Be Making You More Lonely

One supporter of our organization recently shared:

“Today, I’ll have hit 30 days of being porn-free. This has been the longest I’ve gone without looking at porn since I was 15 years old. As we speak, I’m falling in the deepest love imaginable. Porn pretty much ruined my ability to believe I would ever see a healthy and fruitful relationship, and now, it’s as if the smoke has cleared and I’m head over heels, falling into a REAL love.”

Eliminating porn can increase your ability to connect on a deeper level romantically, fostering personal growth and self-improvement in relationships. Who wouldn’t want that?

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5. Free your mind and be more focused

Many people experience an intense obsession with porn that makes it difficult to focus on other things.

Related: Is it Insecure to Not Be Okay With a Partner’s Porn Habit?

Porn can keep you stuck, but changing these habits can help you take back control of your life and pursue your goals. Quitting porn can liberate your mind, allowing you to be more focused and dedicated to activities that contribute to your self-improvement, such as pursuing hobbies or achieving your goals.

6. Become happier and more confident

Want to be happier and feel better about yourself? Ridding your life of porn can help. Here’s what another supporter of our organization shared about his experience:

“I can’t tell you all how much happier I am since I’ve stopped watching porn. I’ve been single a long time and still am, but I’m actually interested in finding something special in a girl instead of just sex. I was so unhappy with my life. Now just waking up happy every morning is awesome. I’m so happy I got out of that life.”

Embracing a life without porn can lead to increased happiness and self-confidence. It enables you to seek genuine connections and prioritize self-improvement over fleeting pleasures.

Related: Why the Goal of the Phrase “Porn Kills Love” Isn’t to Shame Anyone

7. Have a more fulfilling sex life

In porn, people are portrayed as airbrushed, robotic objects whose sole purpose is to provide sexual pleasure. Over time, what’s real can seem less desirable than fake fantasies on a screen.

This biological craving for porn over real relationships can hinder your ability to perform with and feel aroused by a real partner. Despite porn’s promise of improving consumers’ sex lives, you might be surprised to learn that porn actually fuels sexual dysfunction.

There is growing evidence that porn consumption is linked to sexual dysfunction. Research indicates that compulsive pornography consumption is directly related to erectile dysfunction,Park, B. Y., Wilson, G., Berger, J., Christman, M., Reina, B., Bishop, F., Klam, W. P., & Doan, A. P. (2016). Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports. Behavioral sciences (Basel, Switzerland), 6(3), 17. https://doi.org/10.3390/bs6030017Copy  sexual dysfunction for both men and women,Bőthe, B., Tóth-Király, I., Griffiths, M. D., Potenza, M. N., Orosz, G., & Demetrovics, Z. (2021). Are sexual functioning problems associated with frequent pornography use and/or problematic pornography use? Results from a large community survey including males and females. Addictive Behaviors, 112, 106603. doi:https://doi.org/10.1016/j.addbeh.2020.106603Copy  problems with arousal and sexual performance,Sun, C., Bridges, A., Johnson, J. A., & Ezzell, M. B. (2016). Pornography and the Male Sexual Script: An Analysis of Consumption and Sexual Relations. Archives of sexual behavior, 45(4), 983–994. https://doi.org/10.1007/s10508-014-0391-2Copy  difficulty reaching orgasm,Bőthe, B., Tóth-Király, I., Griffiths, M. D., Potenza, M. N., Orosz, G., & Demetrovics, Z. (2021). Are sexual functioning problems associated with frequent pornography use and/or problematic pornography use? Results from a large community survey including males and females. Addictive Behaviors, 112, 106603. doi:https://doi.org/10.1016/j.addbeh.2020.106603Copy  and decreased sexual satisfaction.Szymanski, D. M., & Stewart-Richardson, D. N. (2014). Psychological, Relational, and Sexual Correlates of Pornography Use on Young Adult Heterosexual Men in Romantic Relationships. The Journal of Men’s Studies, 22(1), 64–82. https://doi.org/10.3149/jms.2201.64Copy 

Give yourself and your partner a real sex-positive gift by taking porn out of the equation—like this Fighter from New Zealand:

“It’s been 80 days without porn. The very unexpected payoff has been in my sex life. I’ve noticed that the intimacy and connection seem so much stronger, deeper and more intense. It’s like we’ve gone back to those first years of marriage when youthful vigor made the bedroom an awesome place! It’s flowed outside the bedroom as well with more loving touch and hugs. Our marriage was already in a good space, but this change has made it even better.”

Related: Can Watching Porn Negatively Impact Mental Health?

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What you could do with a porn-free life

Giving up porn may seem tough, but there are resources and communities available to help you.

Here’s a good place to start: set a goal to give up porn for just 30 days. By the end, you could be like others around the world who experienced greater control, self-esteem, freedom, ambition, relationship satisfaction, and productivity by taking on the challenge.

Related: Healthy Ways to Support a Partner As They Quit Watching Porn

Set yourself free to achieve more, love yourself and others better, and make an impact on the world.

Make this year your greatest year yet by committing to self-improvement and eliminating porn from your life. What do you have to lose in the pursuit of becoming the best version of yourself?

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.

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