Four self-reflection tools
None of these assess you and none of them are stored. They exist to turn a vague, heavy feeling into something specific enough to act on.
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.
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.
Trigger map
Tick whatever is actually true for you. It turns a vague sense of 'it just happens' into a short list of specific situations, each with one thing you can change about it.
What this is based on
- The four groups here — situational, emotional, physiological and sequential — are the cues people most often reconstruct after the fact.
- Each counter-move is chosen to work before the moment of decision rather than during it.
What it cannot tell you: It only knows what you ticked, and most people miss a cue on the first pass. Do it again after a week of paying attention.
Runs entirely in your browser. Your answers are never sent anywhere, never stored, and never written into the web address.
The Porn Use Reset & Recovery Guide
A practical, non-judgemental workbook for the first four weeks.
Get the free guide →Reset plan
Tick what you are willing to commit to this week — not this month. It puts them in the order that actually works, environment first.
What this is based on
- The order is environment, then alternatives, then anything requiring resolve — because changes that work before the moment of decision are the ones that hold on a bad evening.
- It deliberately produces no streak, no target and no score.
What it cannot tell you: A plan is not the doing of it, and the first version is usually slightly wrong. Expect to move one thing after a week.
Runs entirely in your browser. Your answers are never sent anywhere, never stored, and never written into the web address.
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 →Digital boundary check
Ten boundaries, ranked by how much difference they make against how annoying they are to live with. Tick what is already true and it names the gaps worth closing first.
What this is based on
- Ranked by effect against cost of living with it — a cheap boundary you keep beats a severe one you abandon in nine days.
- Every item is about the environment or a device, never about your character.
What it cannot tell you: Boundaries reduce opportunity, not desire. They buy you the ten seconds in which a decision is possible; what you do with those seconds is a separate piece of work.
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.