Understanding the Problem
In clinical settings, the terms Problematic Pornography Use (PPU) and Compulsive Sexual Behavior Disorder (CSBD) are used to describe patterns of porn use that cause significant distress or impairment in daily life.
This guide provides practical, evidence-based strategies to help you regain control. It's not a replacement for professional help, but a starting point for meaningful change.
The 6-Step Action Plan
1 Set One Clear Goal
Avoid vague resolutions like "I'll quit forever." Instead, set a specific, measurable goal for the next seven days.
Example: "For the next 7 days, I will not watch porn. If I feel an urge, I will use the urge surfing technique."
Writing down your goal makes it concrete and increases commitment.
2 Block Access Where Possible
Create friction between you and the content. The harder it is to access, the more time you have to make a conscious choice.
- iPhone/iPad: Use Screen Time restrictions or a VPN-based blocker like Migiri
- Computer: Install browser extensions or DNS-level filters
- Router level: Configure parental controls on your home network
Remember: blocking alone isn't enough, but it's an important layer of protection.
3 Map Your Triggers
Most unwanted behaviors follow patterns. Understanding your triggers is foundational to change.
Common trigger combinations include:
- Late night + alone + stressed
- Bored + phone in hand + no plans
- After argument + seeking comfort + isolated
Keep a simple log for one week: when did you feel the urge? What was happening? How were you feeling? This data reveals your personal patterns.
4 Practice "Urge Surfing"
Urges are like waves—they rise, peak, and eventually fall. You don't have to act on them. The technique:
- Notice the urge without judgment. "I'm having an urge right now."
- Label it. "This is just an urge. It will pass."
- Breathe slowly. 4 seconds in, 4 seconds out. Repeat 5 times.
- Wait 10 minutes before making any decision. Most urges weaken significantly.
Each time you surf an urge successfully, you strengthen your ability to do it again.
5 Build Replacement Habits
You can't just remove a behavior—you need to replace it with something else. When an urge hits, have alternatives ready:
- Physical: Go for a walk, do pushups, take a cold shower
- Social: Text or call someone, even just to say hi
- Creative: Journal about what you're feeling, play an instrument, draw
- Mindful: Use a meditation app, practice the urge surfing technique
The key is having these alternatives decided in advance, not trying to think of them in the moment.
6 Plan for Slips
Slips happen. They don't erase your progress or mean you've failed. What matters is how you respond.
If you slip:
- Don't spiral into shame—it often leads to more of the behavior you're trying to avoid
- Document what happened: What triggered it? What could you do differently?
- Take one action aligned with your values immediately (call a friend, go outside, journal)
- Return to your goal the next day
A slip is data, not defeat.
When to Seek Professional Help
Self-help strategies work for many people, but sometimes professional support makes a significant difference. Consider reaching out to a therapist if:
- You've tried these strategies consistently for several weeks without improvement
- Porn use is causing serious problems in relationships, work, or daily functioning
- You're experiencing depression, anxiety, or other mental health concerns alongside PPU
- You want structured guidance from someone trained in CBT or similar approaches
Migiri offers access to licensed therapists who specialize in this area through our one-on-one sessions.
Frequently Asked Questions
Is porn addiction an official diagnosis?
The WHO's ICD-11 includes "Compulsive Sexual Behavior Disorder" as a diagnosis. While "porn addiction" isn't a formal diagnostic term, problematic pornography use is recognized as a real clinical concern that can benefit from treatment.
Will blocking alone solve the problem?
Blocking is an important tool, but it's not sufficient on its own. Lasting change requires understanding your triggers, building new coping skills, and often addressing underlying emotional needs. That's why Migiri combines blocking technology with therapeutic exercises.
What if I'm in crisis?
If you're experiencing thoughts of self-harm or suicide, please reach out immediately. In the U.S., call or text 988 (Suicide and Crisis Lifeline). You can also text HOME to 741741 (Crisis Text Line).
References
- WHO ICD-11: Compulsive Sexual Behaviour Disorder
- American Psychiatric Association Resources
- Grubbs, J. B., et al. (2020). Portnography problems due to moral incongruence: An integrative model. Archives of Sexual Behavior.