How to Avoid Internet Pornography

Co-authored by Kelli Miller, LCSW, MSW and Hannah Madden

Last Updated: October 25, 2022 References

Do you feel like porn is becoming detrimental to your wellbeing? Watching porn in moderation is okay, but for some people, it can become an addiction that affects their daily life. If you feel like you spend too much time watching porn, avoiding it might be your number one priority. We're here to walk you through overcoming a porn addiction starting today. We’ll also tell you exactly how you can block porn on your computer to keep yourself from watching it and avoid temptation.

Things You Should Know

If you spend hours watching porn or you feel guilty after watching porn, you may have a porn addiction.
Try finding new hobbies to stay busy and help you avoid your triggers to overcome your porn addiction.
Join a support group or talk to a therapist to work through your emotions and find coping strategies.
Use safe search and parental controls to block porn sites or even do an internet detox to give yourself a break from the temptations of the web.

Method 1

Method 1 of 2:

Overcoming a Porn Addiction

1
Accept that you have a problem with porn. The first step toward overcoming your problem is to admit that you have a problem in the first place. Many people use porn, and some people find that they use porn too much or can’t stop thinking about porn in non-sexual situations.^{[1]
X
Research source} Some signs that you may be addicted to porn include:
- The amount of time you spend watching porn keeps increasing
- You feel guilty about the amount of porn you watch
- You watch porn for hours, even if it means neglecting responsibilities
- You can’t enjoy sex without watching porn
2
Recognize and avoid your triggers. Many people who struggle with porn addiction find that they’re using porn to relieve stress, or even because they’re bored. Think about how you feel when you want to watch porn and why you might feel that way. Then, you can spot those triggers in the future and do something besides watching porn.^{[2]
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- For instance, maybe you had a really tough day at work and you’re feeling stressed. If you know that stress is a trigger for you, you might go watch a movie or book a massage to relax instead of watching porn.
3
Replace porn with a new hobby. Find something new to do that you enjoy, particularly something that will get you out of the house, or at least out of the area in which you normally access internet pornography. Whenever you get the urge to access these materials, choose instead to do something new.^{[3]
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Research source} You could exercise, join a book club, start a board game group with friends, or even start painting.
- Many people who struggle with porn addiction find that spending less time alone helps them a lot.
- Cravings and triggers can be intense, especially when you first begin your journey. Keep in mind that it will get easier with time.
4
Talk to your partner, if you have one, about your addiction. Keep an open, honest dialogue with your partner.^{[4]
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Expert Source

Kelli Miller, LCSW, MSW
Psychotherapist
Expert Interview. 11 June 2020.} Keeping a serious addiction problem from your partner can jeopardize your relationship, and the trust your partner has in you. Be honest and open with them about your struggles, and continue to talk with them through your recovery.
- It can be difficult to talk to your partner about your addiction, but it’s very important. Start the conversation by saying something like, “Honey, I want to talk to you about my porn habits. I don’t know if you’ve noticed or not, but I think I have a problem with porn.”
- Your partner may feel shocked, betrayed, or even indifferent toward your addiction. If your porn habits strain your relationship, consider going to couple’s therapy.
- Try to answer your partner’s questions if they have any. Keeping an open dialogue will help them understand your addiction and give you the support you need.
5
Focus on creating a healthy sex life. Sexual release is completely normal and healthy, and there’s no shame in having a high sex drive. Try masturbating or having sex without watching porn to cultivate a healthier relationship with sexual activity that doesn't include pornography.^{[5]
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- If you don’t have a partner, you could try using your imagination instead of porn when you need to release sexual energy.
6
Join a support group. Find a support group for others who have pornography addictions to talk about what you’re going through.^{[6]
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Expert Source

Kelli Miller, LCSW, MSW
Psychotherapist
Expert Interview. 11 June 2020.} In a support group, you can share where you are on your journey and what kind of struggles you’re going through. The people in the group can help talk you through what you’re struggling with and encourage you to keep going.
- Many support groups treat sex addiction and pornography addiction at the same time. Support groups include SA Lifeline, Sexaholics Anonymous, and Sex Addicts Anonymous.
7
Talk to a therapist. A therapist can help you work through your feelings and identify why you have a problem with porn. They’ll come up with a plan for you to work through, and they’ll even help you talk to your partner about your addiction, too.^{[7]
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- Look for a therapist who specializes in addiction or sexuality. You can find local therapists by going through your health insurance’s network.
8
Give yourself time to overcome your addiction. Your porn addiction didn’t start overnight, and your recovery won’t happen overnight, either. Making a change is a great thing, and it’s the first step toward becoming a happier, healthier you. Try not to beat yourself up if you make a mistake, and keep working toward overcoming your addiction.^{[8]
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- Setbacks are going to happen, and that’s okay. Remind yourself that you’re on the right path, and even if you slip up, you can still work toward overcoming your addiction.
- For some people, overcoming a porn addiction means not looking at porn at all. For others, it’s simply cutting back the amount of time they watch. Do what’s best for you, and talk to your partner to see what they’d prefer.

Method 2

Method 2 of 2:

Blocking Porn from Your Phone or Computer

1
Turn on safe search to avoid adult content. Set your search engine on “safe search” mode. With Google, this option is available under the “Settings” button on the right side of the search page. Click “Turn on SafeSearch” to activate this setting.^{[9]
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- The safe search setting will block all kinds of different inappropriate search results, including pornographic websites. It blocks the results in all search categories, including images.
- You can turn this function on and off very easily, but there is also an option to lock it in place with a password or pin. If you want to block these search results from other people in the household, use the lock option.
2
Download site blockers to block porn sites. URL blockers are easy to set up, and they’ll automatically stop you from accessing porn sites on your device. Download a URL blocker as an add-on or extension to your browser. Then, enter the sites that you want to avoid and save your settings.^{[10]
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- Most site blockers like these aren’t password protected, so they’re pretty easy to get around if you want to. However, they’ll provide at least 1 barrier to remind you that you shouldn’t be accessing those sites.
- Stayfocusd, Freedom, and Pause are popular URL blockers.
3
Put parental controls on your device. Parental controls will automatically lock you out of x-rated sites, like porn sites. Turn on parental controls and have a trusted friend or your partner set the password to keep you off porn sites for good.^{[11]
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- If you don’t want to tell anyone about your porn addiction, try downloading Net Nanny. For a monthly fee, this parental control device will act like your trusted friend, saving your password and not allowing you access to any x-rated sites.
4
Do an internet detox. Spend some time away from your phone and computer to give yourself a break. When we surf the web every day, it’s easy to navigate over to a porn site or some x-rated images. Try taking a break from social media and the web for at least a couple of days to remove some of the temptation to watch porn.^{[12]
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