Pornography Addiction Recovery Worksheet

Pornography Addiction Recovery Worksheet

A compassionate guide to understanding, healing, and building a healthy relationship with sexuality

Understanding Your Current Situation

Recovery begins with honest self-assessment. There is no judgment here - only an opportunity to understand your patterns and begin healing.

How would you rate the current impact of pornography use on your life?

No impact Severely impacting
1
2
3
4
5

Current patterns and behaviors - Check all that apply:

When did you first realize this might be a problem?

What motivated you to work on this today?

Impact Assessment

Understanding how pornography use has affected different areas of your life helps clarify the importance of recovery.

Rate the impact on different areas of your life (1 = No impact, 5 = Severe impact):

Life Area Impact Rating (1-5) Specific Effects
Romantic/Sexual Relationships
Work/School Performance
Family Relationships
Friendships/Social Life
Self-Esteem/Mental Health
Physical Health
Spiritual/Values Alignment
Time Management

What has been the most significant consequence or loss from your pornography use?

Understanding Your Triggers

Identifying what leads to pornography use is crucial for developing effective coping strategies and preventing relapse.

Common triggers - Check all that apply to you:

Your top 3 most powerful triggers:

Trigger When/Where It Happens What You're Seeking
1.
2.
3.

Describe the typical cycle - What thoughts, feelings, and events lead up to viewing pornography?

Healthy Coping Strategies

Develop alternative ways to meet your underlying needs and manage triggers without turning to pornography.

Immediate Techniques (0-5 minutes)

Quick strategies to interrupt urges

Short-term Activities (5-30 minutes)

Engaging activities to redirect energy

Long-term Wellness

Building resilience and life satisfaction

Emotional Regulation

Healthy ways to process difficult emotions

Create a personalized coping plan for your top trigger:

When I experience: ____________________ (your main trigger)

Instead of viewing pornography, I will:

Recovery Goals & Planning

Set realistic, specific goals for your recovery journey and create a concrete plan to achieve them.

Your recovery goals:

Time Frame Specific Goal How You'll Measure Success
This Week
This Month
3 Months
6 Months

Environmental changes to support recovery:

Additional environmental or lifestyle changes you'll make:

Building Support & Accountability

Recovery is easier with support. Identify people and resources that can help you on your journey.

Types of support you're open to:

Your support network:

Person/Resource Type of Support When to Contact

Relapse Prevention & Self-Compassion

Recovery is a process, not perfection. Prepare for setbacks with compassion and a clear plan for getting back on track.

Warning signs that a relapse might be approaching:

If I have a setback, I will:

  1. Immediately:
  2. Within 24 hours:
  3. To learn and grow:

Self-Compassion Reminders

Recovery involves setbacks. Practice self-compassion with these reminders:

Personal Recovery Commitment

Today, I commit to my recovery by:

The life I want to create through recovery:

One specific action I will take today to support my recovery:

Recovery is a journey of courage, self-compassion, and growth. You have the strength to heal and create the life you want.
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