Do I Have a Porn Addiction?
In today's digital world, pornography is more accessible than ever before. While many people consume pornography without developing problematic behaviors, others may find their relationship with porn becoming complicated over time. Whether you're concerned about your habits or simply curious about where you stand, this self-assessment quiz offers an opportunity for reflection.
Not Sure If It's a Habit or Something More?
Porn is everywhere—free, fast, and always available. For many, it's a private part of life that doesn’t feel like a big deal. But what happens when that private habit affects your relationships, focus, or self-esteem?
Porn addiction often goes undetected because it’s easy to justify. “I’m just blowing off steam.” “It’s not hurting anyone.” “Everyone watches it.” But behind closed doors, a growing number of people are silently struggling with the compulsive pull of pornography—and wondering if something deeper is going on.
If you've found yourself watching porn more than you'd like, feeling out of control, or using it as a way to escape stress or loneliness, this quiz is for you.
What This Quiz Can Help You Uncover
This 30-question quiz is designed to help you reflect on your relationship with porn in a non-shaming, honest way. It’s not a diagnostic tool, but it can give you insight into whether your use might be habitual, compulsive, or emotionally driven.
You might be surprised by what comes up—and that's okay. The goal isn't to label yourself, but to explore your patterns with curiosity and compassion.
Is Your Porn Use Becoming a Problem? Answer Yes or No
Sometimes what starts as a habit turns into something we rely on to feel okay, or to avoid what we don’t want to feel. If you’re wondering whether your porn use might be unhealthy or compulsive, this quick quiz is here to help.
Read each statement and answer Yes or No. Be honest—no one’s grading this. It’s just for you.
Control & Frequency
I often watch porn longer than I planned to.
I’ve tried to cut back on porn but couldn’t stick with it.
I’ve promised myself I’d stop watching porn—and then did it again anyway.
I feel like I need to watch porn to relax or unwind.
I watch porn even when I’m not really in the mood.
Emotional Regulation
I use porn when I feel stressed, lonely, bored, or overwhelmed.
Watching porn helps me avoid thinking about deeper emotional issues.
I feel numb or emotionally disconnected after watching porn.
I turn to porn instead of talking to someone about how I feel.
I use porn to escape from everyday life.
Relationships & Intimacy
Porn has caused tension or conflict in my romantic relationship(s).
I hide my porn use from my partner or loved ones.
I feel less connected to my partner because of my porn habits.
I’ve chosen porn over real-life intimacy or connection.
I compare my partner or real-life sex to what I see in porn.
Disruption & Consequences
Porn has interfered with my work, school, or responsibilities.
I’ve lost sleep or skipped things I care about to watch porn.
I’ve spent money I regret on porn or subscriptions.
I’ve avoided social events or people because I preferred watching porn.
I sometimes feel like porn has control over me.
Escalation & Dependence
I’ve started needing more extreme or specific content to stay aroused.
I struggle to feel turned on without porn.
I fantasize about porn scenes during real-life sex.
I feel anxious, restless, or irritable when I try not to watch porn.
I watch porn as part of a repetitive cycle (e.g., daily or multiple times a day).
Your Results: How Many Times Did You Answer YES?
0–7 YES Answers
You're likely within a healthy range.
Your porn use doesn’t appear to be interfering significantly with your emotional or relational well-being right now. Keep checking in with yourself.8–14 YES Answers
This may be more than a habit.
You might be using porn to cope with stress, emotions, or unmet needs. Consider exploring these patterns further—therapy can help.15+ YES Answers
High likelihood of porn addiction.
You’re likely dealing with compulsive use, emotional avoidance, and real-life impact. You’re not alone, and support is available.
Understanding Problematic Pornography Use
It's important to understand that pornography use exists on a spectrum. Many people view pornography occasionally without negative consequences. Others develop patterns that can disrupt their lives and relationships.
When does pornography use become problematic? Generally, when it:
Feels out of control
Continues despite negative consequences
Interferes with daily functioning or relationships
Requires increasing time or intensity
Creates emotional distress when unavailable
Conflicts with personal values yet continues
Research suggests that problematic pornography use shares similarities with other behavioral addictions. The brain's reward pathways can become conditioned to seek the temporary pleasure pornography provides, creating patterns that can be difficult to change without support.
Treatment Approaches for Problematic Pornography Use
If you've identified that your relationship with pornography is causing distress or problems in your life, there are many effective approaches to help. Recovery is absolutely possible with the right support.
Therapeutic Approaches
Cognitive Behavioral Therapy (CBT): This evidence-based approach helps identify and change thought patterns and behaviors related to problematic pornography use. CBT can help you understand triggers, develop coping strategies, and create healthier habits.
Acceptance and Commitment Therapy (ACT): ACT focuses on accepting difficult thoughts and feelings while committing to behaviors aligned with personal values. This approach can be particularly helpful for addressing shame while creating meaningful change.
Motivational Interviewing: This collaborative approach helps strengthen motivation and commitment to change by exploring and resolving ambivalence.
Mindfulness-Based Approaches: These techniques help develop awareness of urges and triggers without automatically acting on them, creating space for more intentional choices.
What to Expect in Counseling
If you're considering seeking help, you might wonder what counseling for pornography concerns looks like. Here's what you can expect:
Assessment: Your counselor will work with you to understand your unique situation, including patterns of use, impacts on your life, and treatment goals.
Non-judgmental environment: Professional counselors provide a safe, shame-free space to discuss sensitive topics. Their goal is to understand and help, not to judge.
Individualized treatment plan: Your counselor will collaborate with you to develop strategies specific to your needs and circumstances.
Addressing underlying factors: Often, problematic pornography use connects to deeper issues like stress, trauma, relationship difficulties, or other mental health concerns. Counseling helps identify and address these root causes.
Building skills: Sessions focus on developing practical skills for managing urges, processing emotions, building healthier coping mechanisms, and creating meaningful connections.
Progress at your pace: Recovery isn't linear, and setbacks are normal. Your counselor will support you through the entire process.
Individual vs. Couples Counseling
Individual Counseling provides a private space to explore personal patterns, underlying issues, and individual recovery strategies. This option works well for both single individuals and those in relationships who want to address their pornography use before or alongside couples work.
Couples Counseling becomes valuable when pornography has affected relationship dynamics, trust, or intimacy. In these sessions, both partners can:
Rebuild trust and communication
Address hurt feelings and expectations
Develop shared understanding and goals
Work toward healthy intimacy
Create boundaries that work for the relationship
Many people find a combination of both individual and couples counseling most effective when pornography has impacted relationships.
Sagebrush Counseling: Specialized Support for Porn Addiction Recovery
At Sagebrush Counseling, we understand that taking the first step toward addressing pornography concerns can feel vulnerable. Our specialized therapists provide compassionate, evidence-based support for individuals and couples navigating these challenges.
Our approach includes:
Specialized training in behavioral addiction recovery
Trauma-informed care
Culturally sensitive counseling
Value-aligned treatment planning
Practical tools for lasting change
Virtual sessions make it convenient to access professional support regardless of your location. Our secure telehealth platform provides the privacy and flexibility to make counseling work with your schedule.
Whether you're experiencing significant distress or simply wanting to examine your relationship with pornography, our counselors create a safe space for growth and healing.
Self-Help Strategies
While professional support can be invaluable, there are also steps you can take on your own:
Identify triggers: Notice patterns around when urges arise (stress, boredom, loneliness, specific times of day).
Create environmental changes: Use website blockers, keep devices in public spaces, or consider a temporary "digital detox."
Develop alternative routines: Plan specific activities when urges arise (exercise, calling a friend, mindfulness practice).
Practice self-compassion: Approach yourself with kindness rather than criticism. Shame tends to fuel addictive cycles rather than interrupt them.
Build connections: Strengthening meaningful relationships can address the isolation that often accompanies problematic pornography use.
Consider support groups: Many find value in connecting with others facing similar challenges in person or online.
Taking the Next Step
If this quiz has helped you recognize patterns you'd like to change, remember that reaching out for support is a sign of strength, not weakness. Problematic pornography use responds well to appropriate treatment, and many people have successfully created healthier relationships with sexuality and technology.
Sagebrush Counseling offers virtual sessions specifically designed for individuals and couples addressing pornography concerns. Our compassionate counselors provide the expertise and support needed to navigate this journey.
You deserve a life where you feel in control and aligned with your values. That life is absolutely possible, and support is available whenever you're ready to take that step.
Remember: This quiz and information are provided for educational purposes only and should not replace professional medical or psychological advice.
