You are not looking for a lecture. You are looking for a straight answer.
This is a plain, adult resource for working out what your porn use is actually costing you — in time, attention, mood or a relationship — and what to change first. It is written for adults 18 and over, it will not label you, and it cannot diagnose anything.
What actually brought you here?
For adults 18+. Answers stay in your browser — this site never receives them.
Free help, before anything else
If you would rather talk to a person than read a website, these are free and independent. None of them are commercial partners of ours.
- A GP or primary-care doctor can refer you without any of it going on a public record — and they have heard this before, many times.
- National mental-health helplines take calls about compulsive behaviour, not only about crisis.
- Registered therapist directories let you filter for people who work with compulsive behaviour or with couples.
- If a relationship is the pressure point, a couples counsellor is often more useful than working on the behaviour alone.
Six ways into the same subject
Pick the one that matches what is actually bothering you. They all end up in roughly the same place.
What 'compulsive' actually means
The vocabulary, what is genuinely known, and what gets asserted with far more confidence than the evidence supports.
Get the plain version →Where the time actually goes
The cheapest measurement you can make, and the one that changes most people's minds without any argument at all.
Measure it honestly →Triggers and the habit loop
Why deciding to stop and then not stopping is a design problem rather than a willpower problem, and what to change first.
See the loop →Boundaries that survive a bad day
Practical digital boundaries, ranked by how much difference they make against how annoying they are to live with.
Set them up →Porn and your relationship
What partners usually react to, what they usually do not, and how to have the conversation without it becoming a trial.
Prepare the conversation →Planning a reset that holds
Why all-or-nothing plans fail on day three, and what a plan looks like when it is designed for the day you feel terrible.
Build the plan →The self-check, in about two minutes
Eight plain questions. It gives you a starting point and a page to read — never a label, never a score you have to carry around.
The self-check
Eight plain questions about your own pattern. It gives you a starting point and a page to read — never a label and never a score to carry around.
What this is based on
- The questions are built around the dimensions clinicians actually look at — control, distress and real-world cost — rather than around frequency.
- It is not a screening instrument, it is not validated, and it has not been designed to detect a condition.
- Every band ends on a page of this site, and the highest one leads with independent human support.
What it cannot tell you: It cannot tell you whether you have a condition, and nothing it says is an assessment of you. Two people with the same answers can be in completely different situations.
Runs entirely in your browser. Your answers are never sent anywhere, never stored, and never written into the web address.
A result is a starting point, not a verdict
No questionnaire — this one included — can tell you whether you have a condition. What a set of questions can do is show you which part of the pattern is actually bothering you, so you stop trying to fix all of it at once. Treat the result as a pointer to the right page, and nothing more than that.
Ask it a question you would not ask a person
Five free replies a day. It explains, reflects and points at pages — it does not assess you.
Nothing you type here is stored on this site or attached to you.
Put the question to a person
If a page here did not answer it, or you want a human to read it, write in. We ask for as little as possible: an email, a topic, and whatever you want to say.
There is no assessment and no diagnosis at the end of this. We never receive anything you entered into a tool on this site, and we will not ask you for details you have not volunteered.
You can talk to a person instead
Independent, non-commercial support lines and directories. None of them are partners of ours and none of them pay us anything.
See the resources →The Porn Use Reset & Recovery Guide
Twelve pages: how the loop actually works, the boundaries that hold, a trigger map you fill in yourself, a four-week plan designed for the day you feel terrible, and the conversation script if a relationship is involved.
Commercial listings, kept apart from the guidance
A labelled commercial section. Nothing here is part of the guidance on this site, nothing here is treatment, and nothing here belongs in a reset plan. It is here because this site is funded, and the honest way to do that is to put it in its own box with a sign on it.
How this is funded: some links below are partner links and we may be paid a fee at no cost to you. It never changes what we write or how anything is ordered — see our disclosure and methodology.
Device and browser blocking tools
Software that limits what your own devices can reach. Useful as scaffolding while a habit is changing; not a solution on its own, and easy to route around if you want to.
See what these do →Directories of qualified therapists
Paid directories of registered therapists and counsellors, including people who work with compulsive behaviour. Free directories exist too and are on the resources page.
Browse the directory →Adult entertainment and creator platforms
Subscription and creator platforms, listed as commercial discovery and nothing else. This is not part of a reset, it is not recommended here, and if you came to this site to cut down, this section is not for you today.
See the listings →Twelve questions, answered without hedging
No hedging and no upsell. Where the honest answer is 'nobody knows', it says that.
Is porn addiction a real diagnosis?
Not in the way most people mean. Major diagnostic manuals do not list 'porn addiction' as a standalone disorder; the closest recognised category is compulsive sexual behaviour disorder, which is about loss of control causing real distress or impairment, not about a quantity of use. That distinction matters, because a lot of people who feel terrible about their use do not meet any clinical threshold, and a lot of the loudest voices online are not clinicians.
How much is too much?
There is no number, and anyone who gives you one is guessing. The useful questions are about control and cost: does it happen when you have decided it will not, does it take time you had allocated elsewhere, and is it affecting your mood, work or relationship? Frequency alone tells you almost nothing.
Does this site tell me to quit?
No. Plenty of adults use porn without any of it being a problem, and this site takes no position on whether you should. It is written for people who have decided, on their own, that something about their own use is not working for them.
Will the self-check tell me if I am addicted?
No, and it deliberately cannot. No questionnaire on any website can make that determination. What it does is show you which part of the pattern is bothering you most and point you at the relevant guide. If the result worries you, a clinician can do what a set of questions cannot.
Are my answers stored anywhere?
No. Every tool here runs entirely inside your browser. Your answers are never transmitted, never written into the web address, never put in the page title, and never sent to an analytics system. We could not retrieve them if we wanted to, because we never receive them.
Why does nothing here shame me about it?
Because shame reliably makes the pattern worse. Feeling disgusted with yourself is one of the most common triggers for going back to the behaviour within a day or two, so a resource built on shame is working against its own stated goal.