Porn Addiction
How to stop problematic porn use: an evidence-based starter plan
Porn use can feel hard to control. Some people describe it as an “addiction,” while in clinical terms it’s often discussed as Problematic Pornography Use (PPU) or, in the World Health Organization’s ICD-11, part of Compulsive Sexual Behavior Disorder (CSBD). Whatever name you use, what matters is having tools that work.
This page offers a short, practical plan you can start today. It’s not medical advice and not a substitute for professional help. If you ever feel unsafe or in crisis, call 988 in the U.S. (Suicide & Crisis Lifeline) or emergency services in your area.
Step 1: Set one clear goal
Write down a specific goal for the next 7 days (e.g., “No porn after 10 p.m.,” “Block access on my phone”). Clarity beats vague resolutions like “quit forever.”
Step 2: Block access where possible
•On iPhone: open Settings → Screen Time → Content & Privacy → Content Restrictions → Web Content → Limit Adult Websites.
•Add a Screen Time passcode that someone else holds.
•Limit or delete apps/sites that trigger you.
Tools like Migiri can help automate this process.
Step 3: Map your triggers
Notice when urges hit (time, place, emotion). Write down top three patterns — for example: late night + alone + stressed. Awareness is the first step to control.
Step 4: Practice “urge surfing”
Instead of fighting urges head-on:
1.Notice the urge.
2.Label it (“This is an urge, not a command”).
3.Breathe slowly for 1–2 minutes.
4.Wait 10 minutes before deciding.
Most urges fade on their own.
Step 5: Build replacement habits
Pick two quick actions you can do when urges rise: go for a walk, text a friend, do 10 push-ups, open a journal. Make these your default alternatives.
Step 6: Plan for slips
Relapses happen. Don’t treat them as failure:
•Log what triggered it.
•Tighten one access control.
•Do one value-driven action right away.
Reset and move forward.
Getting support
Some people improve with self-help and blocking alone. Others benefit from professional therapy, especially cognitive-behavioral therapy (CBT) approaches.
👉 Migiri provides iOS blocking tools and CBT-style exercises, with optional access to therapists trained in porn use issues.
FAQ
Is “porn addiction” an official diagnosis?
No. Clinicians more often use terms like Problematic Pornography Use (PPU) or refer to Compulsive Sexual Behavior Disorder (CSBD) in the ICD-11.
Will blocking alone solve the problem?
Blocking reduces friction but usually isn’t enough. Skills like trigger awareness and urge surfing are key.
What if I need immediate help?
If you ever feel unsafe, dial 988 in the U.S. for the Suicide & Crisis Lifeline.
Reference
•World Health Organization. ICD-11: Compulsive sexual behaviour disorder.
•American Psychiatric Association. Pornography and problematic sexual behaviors (APA resources).
•Grubbs, J.B. et al. (2020). Problematic pornography use and its implications: A review.
License
This guide is licensed under Creative Commons CC BY 4.0. You may quote or share it with attribution.
2021 © Migiri is a registered trademark of Digital Literacy. All rights reserved.
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