How to Stop Watching Porn

The quickest way to stop watching porn is to make it impossible to reach. Put a porn blocker you can't switch off, like QuitPorn, on your phone and computer, then change the times and places where you usually watch. Willpower alone fails because the moment you want porn is the moment your willpower is lowest. Take the choice away while you are thinking clearly.

Below is what to do today, what to do when an urge hits, and what the first 30 days look like.

Do These 5 Things Today

1. Lock porn off every device

This is the step that matters most. If porn is one tap away, you will tap. QuitPorn blocks porn in every browser and app on iPhone, iPad, Android, Windows and Mac, for 1 to 365 days, and nobody can end the lock early, including you and our support team. Lock every device, not just your phone. See how to block all porn sites.

2. Delete what you saved

Downloads, bookmarks, saved folders, private albums, and the accounts you follow. If it is on your device, it is a way back. See how to delete all porn from your phone and computer.

3. Unfollow the side doors

Porn rarely starts on a porn site. It starts on Instagram, Reddit, X, TikTok or Telegram. Unfollow the accounts and leave the groups that lead you there, and add the worst apps to your QuitPorn block list.

4. Move your phone out of the bedroom

Most porn is watched in bed, late at night. Charge your phone in another room and use a cheap alarm clock. See how to stop watching porn on your phone at night.

5. Tell one person

A friend, a partner, a brother, a pastor or a doctor. You don't need to give details. Saying "I'm quitting porn" out loud makes it real.

What to Do When an Urge Hits

An urge feels like it will last forever. It usually peaks and fades within 15 to 20 minutes. Your job is to get through those minutes.

• Move your body. Push-ups, a cold shower, a fast walk outside.
• Change rooms. Get out of the place where you usually watch.
• Call or text someone. About anything.
• Name it. "This is an urge. It will pass." It sounds simple. It works.

Our porn urge toolkit has 15 more.

Know Your Triggers

Most people watch porn at the same times, for the same reasons. Common triggers are being bored, stressed, lonely, tired, or alone at night. Write down the last three times you watched: when, where, and how you felt. The pattern tells you where to plan ahead.

The First 30 Days

• Days 1 to 7: the hardest. Strong urges, restlessness, poor sleep. This is your brain adjusting.
• Days 8 to 14: urges come in waves, often on bad days. Keep the lock on and keep moving.
• Days 15 to 30: most people notice more energy, clearer thinking and better sleep. The urges get weaker and further apart.

Porn damages your brain's reward system, and that damage starts healing the day you stop. See the full porn recovery timeline.

If You Slip

Don't let one slip become a week. Work out what led to it, close that gap, and start again the same day. Then ask what was open: a device without a lock, an app you didn't block, a night you didn't plan for.