Is my porn use a problem? Questions to ask yourself

A note before you start

This page is not a test and it cannot diagnose anything. Plenty of adults watch porn without it causing problems, and labels like "addiction" are used very differently by different people. What matters is whether your habits fit the life you want. If you are worried, a qualified professional is the right person to talk to.

Questions about control

• Do I often watch more, or for longer, than I meant to?
• Have I tried to cut back or stop and found it harder than expected?
• Do I feel pulled to watch even when I would rather do something else?

Questions about impact

• Is it affecting my sleep, work, studies or money?
• Is it getting in the way of time with friends, family or a partner?
• Do I keep it secret in ways that create stress for me?

Questions about how you feel

• How do I usually feel afterwards?
• Do I use it mainly to escape stress, boredom or loneliness?
• Does it line up with my values and the person I want to be?

What to do with your answers

If your answers suggest your habits are not where you want them, that is useful information, not a verdict. You might try cutting back or quitting for a period, and paying attention to how it feels.

When to talk to a professional

1. If porn use is causing you significant distress.
2. If it is seriously affecting your relationships, work or health.
3. If you have tried to change several times and keep feeling stuck.
4. If you are feeling low, anxious or hopeless.

A doctor, a licensed therapist or a certified sex therapist can help without judgement. If you ever have thoughts of harming yourself, contact your local emergency number or a crisis line straight away.