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iQuit Porn

More control, one day at a time.

A 30-day plan for the adult content habit, without sermons or shame. A free SOS and a 60-second panic button for the hour it usually happens. No account, everything on your phone.

Coming soon

Not on the stores yet. The link appears here as soon as it is live.

  • 30-day plan
  • No judgment
  • Free panic button
  • 18+

Why "just a look" takes the whole night

It is usually the same scene: phone in bed, tired, "just a look" that turns into an hour. Then comes the shame, and the shame becomes the trigger for the next time. The cycle is the problem, more than any single night.

Using adult content, by itself, is not a disorder. There is no official diagnosis of "porn addiction". The WHO's ICD-11 lists compulsive sexual behavior disorder, which only a professional can assess, and among 713 adults, feeling addicted predicted distress beyond how much people actually used. A label can make it worse.1, 2

iQuit Porn is for anyone who wants to change their own habit, for whatever reason. It has no religion, no moralizing and no myths. It has a 30-day plan, a panic button for the next 60 seconds, a blocker guide for each system and a plan for the hour when it tends to happen.

The method

How iQuit Porn works

The iQuit Method, applied to the habit: four ideas, thirty days, a few minutes a day.

  1. Question

    Write why you want more control (sleep, focus, time, your relationship) and look at the beliefs around it: "I am addicted", "I have to reset my brain", "it is only willpower". Some hold up and some are myths, and the lessons say which.

  2. Urge

    The urge comes in waves. The SOS teaches you to surf it, and the 60-second panic button gives you one action at a time: stand up, cold water, 20 push-ups, leave the room, call someone.

  3. Identity

    You map your triggers, like phone in bed, boredom, a bad day and being alone, and write an "if this, then that" for each. The blocker guide adds friction on every system, and you get a plan for the night.

  4. Track

    Days, time recovered and a daily check-in. The counter is yours, not your judge: a slip is data, and thinking "it is over" is what makes it worse.

See the science behind the method

What is inside

The iQuit Method for anyone who wants more control over the habit. Start free and cancel anytime.

  • Panic button

    60 seconds to break autopilot. Follow one action at a time.

  • Blocker guide

    A blocker doesn't solve everything, but it creates friction: more steps between the urge and the click. These steps were checked against the official pages of each system's maker.

  • A 30-day plan

    A two-minute lesson, one action and a check-in each day.

  • An SOS for cravings

    Breathe, ride the wave, remember why. One tap away.

  • Days, money, time back

    Watch what you gain grow, day after day.

  • Private by design

    No account. What you write stays on your phone.

SOS and the panic button are always free. Urges don't need a subscription.

What can change in the weeks that follow

From the first day to the first year, with a source on every step. The science here is debated and many studies are small, and the steps say so.

No promises about libido, sexual function or a cure. If something worries you, talk to a doctor.

  1. StartAn honest timelineThere's no proven timeline of the body or brain for people changing this habit. Here are life milestones: sleep, time, focus, mood, and relationships. They vary from person to person, and none of them is a promise.
  2. 24 hoursA whole dayYou've completed 24 hours with the plan. Urges tend to rise and fall at the usual hour, and observing that is already training.3
  3. 2 daysTwo days: the pattern becomes visibleLogging times and triggers shows what used to be fog. In a meta-analysis, monitoring your own progress raised the chance of reaching the goal.4
  4. 3 daysThree days: the risk hour loses its scareYou've probably noticed the hours and situations that pull on the urge. In an imaging study, people with problematic use reacted more to the cues than to the content. Knowing your cues is the first step to planning.5
  5. 4 daysSleep: the night can changeUsing your phone after lights out is linked to worse sleep and more fatigue. With the phone out of bed, many people report going to sleep earlier. It's an association, not a promise.6
  6. 5 daysLess screen light at nightIn an experiment, reading on a light-emitting device before bed delayed the body clock and left people less alert the next morning, compared with a printed book.7
  7. 1 weekOne week: the cues have movedHabits lean on context: place, time, what came before. Changing the context, like taking the phone out of bed, is one way to work on a habit, and it takes time.8
  8. 10 daysFewer shame cyclesIn studies on alcohol and other drugs, shame (feeling bad about yourself) went along with more problems, and guilt about a specific act did not. It wasn't tested for this habit, but it suggests that leaving the shame cycle helps.9
  9. 2 weeksTwo weeks: boredom without a screenIn research, most people prefer doing something to doing nothing, even if that something is unpleasant. A ready list of activities helps keep boredom from turning into screen time.10
  10. 3 weeksThree weeks: a routine in progressRepeating an action in the same context builds automaticity. The time to form a habit varies a lot, from weeks to months.11
  11. 30 days30 days: end of the plan, start of the routineYou completed the iQuit Method. If-then plans help keep changes going day to day.12
  12. 45 daysMore room for peopleIn a survey of 1,247 people, more use of adult content was linked to more loneliness, and the model suggests the relationship can run both ways. It's an association, not proof of cause, but it's a good reason to set aside time for people.13
  13. 60 daysRelationshipsIn a meta-analysis of 50 studies, more consumption was linked to lower sexual and relationship satisfaction, and in the by-sex analyses the result appeared only among men. It shows association, not what causes what, but it's a good reason to talk.14
  14. 90 days90 days: improvement can lastIn a trial of group cognitive behavioral therapy for men with serious loss of control, the gains held at 3 and 6 months, though few responded to the follow-up. Professional help is always an option.15
  15. 6 months6 months: a slip is dataThe abstinence violation effect, described in studies of people quitting smoking, is the tendency to see a slip as proof it won't work and give up. Treating the slip as data and returning to the plan protects the road.16
  16. 1 year1 year: the routine is yoursIn one study, habits took 18 to 254 days to become automatic. After a year, the new routine is usually well established.11

Questions, answered

How does iQuit Porn help me?

It gives you a 30-day plan with one short lesson a day, a free SOS for the urge, a 60-second panic button, a blocker guide for iPhone, Android, Windows, Mac, router, browser and search, a daily check-in and a counter of days and time recovered. There is no account.

Am I addicted?

Using adult content, by itself, is not a disorder, and there is no official diagnosis of "porn addiction". The ICD-11 includes compulsive sexual behavior disorder: a persistent failure to control intense, repetitive sexual impulses, with significant harm. Only a professional can assess it. Whether to call it an addiction is still debated among researchers.

For scale, in a US national sample of 2,325 adults, 8.6% passed a screening cutoff for distress or impairment from difficulty controlling sexual urges. That is a screen, not a diagnosis. And feeling addicted predicted distress beyond how much people used.1, 17, 18, 2

What if my discomfort comes from my values, not from lack of control?

It is valid, and the app does not use religion or moral judgment. A review with meta-analysis found that a good part of reported "problems with porn" is explained by the gap between what a person believes and what they do, which researchers call moral incongruence.

If you want to change, you deserve a method. If the guilt comes from a value that is not yours, knowing that helps too. If it weighs on you either way, a professional can help.19

Does it "break" or "reset" the brain?

There is no proof of either. In a study of 64 men, more hours per week were associated with a smaller volume of one brain region and weaker connectivity with the prefrontal cortex, and the authors themselves say it could be a consequence or a precondition. In 28 men in treatment, the response to cues ("wanting") was higher, but the "liking" of the images was not, which fits the distinction between wanting and liking.

The brain learns from repetition and keeps learning. The plan works with habit, trigger and context.20, 5, 21

Will this change my libido or sexual function?

Nobody can promise that, so the app does not. In 14,581 people, the amount of use showed a weak negative association with sexual function problems, and problematic use a moderate positive one. In young men from three European countries, there was little evidence of an association.

If your libido or function change in a way that worries you, talk to a doctor.22, 23

What actually works?

Small trials point in a useful direction. Acceptance and commitment therapy in 28 men cut viewing by 93%, against 21% on the waiting list, with the effect held at 3 months (a small sample, mostly from one religious group). Group cognitive behavioral therapy for hypersexual disorder in men reduced symptoms compared with the waiting list, stable at 3 and 6 months.

Mindfulness-based relapse prevention reduced relapse in substance use, and the "surf the urge" technique in the SOS builds on that work. None of this replaces professional care.24, 15, 25, 3

Why is the night the hardest time?

Phone in bed, tiredness and boredom, all at once. Using the phone after lights-out predicted worse sleep and more fatigue in adults. So the plan is practical: phone out of the bed, a blocker for the friction, and an "if it is 11 pm, then I do this" written in advance, because deciding ahead of time beats deciding in the moment.6, 12

What if I slip?

A slip is data, not a verdict. The counter is yours, not your judge. Thinking "it is over" after a slip is what increases relapse, and self-compassion increases the motivation to improve. In studies on substance use, proneness to shame was linked to more problems, while guilt focused on the act was not.

So note what led to it and go back to the plan today.16, 26, 9

When should I see a professional?

If you feel you have lost control even though you want to stop, if it causes serious distress or gets in the way of work, study or relationships, talk to a psychologist or psychiatrist. iQuit Porn is a support program for adults and does not replace treatment.

The helplines below include directories of certified therapists and free emotional support lines.

Do I need an account? Is it private?

No account. Your check-ins, notes and history stay on your phone. We only count anonymous events, like "opened the SOS", to improve the app. There are no ads.

Is iQuit Porn free?

You can start free. The SOS and the panic button are always free, and so are the counter, the time recovered, the daily check-in and the first days of the plan: nobody puts a paywall in front of you when an urge hits. The store shows the price of the full plan before you confirm anything, and you can cancel anytime.

Is it for people under 18?

No. iQuit Porn is for adults 18 and over. If you are younger and worried, talk to a parent, a school counselor or a doctor.

Help from a professional

An app is a companion, and a trained person helps more on the hard days. Some of these are directories of certified therapists and some are free emotional support lines. The details were checked.

Specialized support

  • AASECT Referral Directory

    Directory from the American association AASECT of certified sexual health therapists. Coverage outside the U.S. may be smaller.

    Hours: See the website

    Open website

Emotional support

  • 988 Suicide & Crisis Lifeline

    Free emotional support by call or text, in English and Spanish.

    Hours: 24 hours, every day

    988Open website

  • 988 Suicide & Crisis Lifeline (chat)

    Chat conversation with emotional support. Free.

    Hours: 24 hours, every day

    Open website

In an emergency, call your local emergency number.

Numbers checked on September 29, 2026. Not listed? Search for the free helpline of your country or ask a doctor. If you are in danger, call your local emergency number.

Sources

What this page says comes from these sources.

  1. Kraus SW, Krueger RB, Briken P, First MB, Stein DJ, Kaplan MS, et al. Compulsive sexual behaviour disorder in the ICD‐11. World Psychiatry. 2018;17(1):109-110. doi.org/10.1002/wps.20499
  2. Grubbs JB, Stauner N, Exline JJ, Pargament KI, Lindberg MJ. Perceived addiction to Internet pornography and psychological distress: Examining relationships concurrently and over time. Psychology of Addictive Behaviors. 2015;29(4):1056-1067. doi.org/10.1037/adb0000114
  3. Bowen S, Marlatt A. Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors. 2009;23(4):666-671. doi.org/10.1037/a0017127
  4. Harkin B, Webb TL, Chang BPI, Prestwich A, Conner M, Kellar I, et al. Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin. 2016;142(2):198-229. doi.org/10.1037/bul0000025
  5. Gola M, Wordecha M, Sescousse G, Lew-Starowicz M, Kossowski B, Wypych M, et al. Can Pornography be Addictive? An fMRI Study of Men Seeking Treatment for Problematic Pornography Use. Neuropsychopharmacology. 2017;42(10):2021-2031. doi.org/10.1038/npp.2017.78
  6. Exelmans L, Van den Bulck J. Bedtime mobile phone use and sleep in adults. Social Science & Medicine. 2016;148:93-101. doi.org/10.1016/j.socscimed.2015.11.037
  7. Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences. 2015;112(4):1232-1237. doi.org/10.1073/pnas.1418490112
  8. Wood W, Neal DT. A new look at habits and the habit-goal interface. Psychological Review. 2007;114(4):843-863. doi.org/10.1037/0033-295x.114.4.843
  9. Dearing RL, Stuewig J, Tangney JP. On the importance of distinguishing shame from guilt: Relations to problematic alcohol and drug use. Addictive Behaviors. 2005;30(7):1392-1404. doi.org/10.1016/j.addbeh.2005.02.002
  10. Wilson TD, Reinhard DA, Westgate EC, Gilbert DT, Ellerbeck N, Hahn C, et al. Just think: The challenges of the disengaged mind. Science. 2014;345(6192):75-77. doi.org/10.1126/science.1250830
  11. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. 2010;40(6):998-1009. doi.org/10.1002/ejsp.674
  12. Gollwitzer PM, Sheeran P. Implementation Intentions and Goal Achievement: A Meta‐analysis of Effects and Processes. Advances in Experimental Social Psychology. 2006:69-119. doi.org/10.1016/S0065-2601(06)38002-1
  13. Butler MH, Pereyra SA, Draper TW, Leonhardt ND, Skinner KB. Pornography Use and Loneliness: A Bidirectional Recursive Model and Pilot Investigation. Journal of Sex & Marital Therapy. 2018;44(2):127-137. doi.org/10.1080/0092623x.2017.1321601
  14. Wright PJ, Tokunaga RS, Kraus A, Klann E. Pornography Consumption and Satisfaction: A Meta-Analysis. Human Communication Research. 2017;43(3):315-343. doi.org/10.1111/hcre.12108
  15. Hallberg J, Kaldo V, Arver S, Dhejne C, Jokinen J, Öberg KG. A Randomized Controlled Study of Group-Administered Cognitive Behavioral Therapy for Hypersexual Disorder in Men. The Journal of Sexual Medicine. 2019;16(5):733-745. doi.org/10.1016/j.jsxm.2019.03.005
  16. Curry S, Marlatt GA, Gordon JR. Abstinence violation effect: Validation of an attributional construct with smoking cessation. Journal of Consulting and Clinical Psychology. 1987;55(2):145-149. doi.org/10.1037/0022-006x.55.2.145
  17. Kraus SW, Voon V, Potenza MN. Should compulsive sexual behavior be considered an addiction?. Addiction. 2016;111(12):2097-2106. doi.org/10.1111/add.13297
  18. Dickenson JA, Gleason N, Coleman E, Miner MH. Prevalence of Distress Associated With Difficulty Controlling Sexual Urges, Feelings, and Behaviors in the United States. JAMA Network Open. 2018;1(7):e184468. doi.org/10.1001/jamanetworkopen.2018.4468
  19. Grubbs JB, Perry SL, Wilt JA, Reid RC. Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior. 2019;48(2):397-415. doi.org/10.1007/s10508-018-1248-x
  20. Kühn S, Gallinat J. Brain Structure and Functional Connectivity Associated With Pornography Consumption. JAMA Psychiatry. 2014;71(7):827. doi.org/10.1001/jamapsychiatry.2014.93
  21. Berridge KC, Robinson TE. Liking, wanting, and the incentive-sensitization theory of addiction. American Psychologist. 2016;71(8):670-679. doi.org/10.1037/amp0000059
  22. Bőthe B, Tóth-Király I, Griffiths MD, Potenza MN, Orosz G, Demetrovics Z. Are sexual functioning problems associated with frequent pornography use and/or problematic pornography use? Results from a large community survey including males and females. Addictive Behaviors. 2021;112:106603. doi.org/10.1016/j.addbeh.2020.106603
  23. Landripet I, Štulhofer A. Is Pornography Use Associated with Sexual Difficulties and Dysfunctions among Younger Heterosexual Men?. The Journal of Sexual Medicine. 2015;12(5):1136-1139. doi.org/10.1111/jsm.12853
  24. Crosby JM, Twohig MP. Acceptance and Commitment Therapy for Problematic Internet Pornography Use: A Randomized Trial. Behavior Therapy. 2016;47(3):355-366. doi.org/10.1016/j.beth.2016.02.001
  25. Bowen S, Witkiewitz K, Clifasefi SL, Grow J, Chawla N, Hsu SH, et al. Relative Efficacy of Mindfulness-Based Relapse Prevention, Standard Relapse Prevention, and Treatment as Usual for Substance Use Disorders. JAMA Psychiatry. 2014;71(5):547. doi.org/10.1001/jamapsychiatry.2013.4546
  26. Breines JG, Chen S. Self-Compassion Increases Self-Improvement Motivation. Personality and Social Psychology Bulletin. 2012;38(9):1133-1143. doi.org/10.1177/0146167212445599

Start tonight.

Set your reason, pick your plan for the hour that is hardest and let the next thirty days do the rest. The SOS and the panic button are free from the first minute.

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