What Happens When You Quit Porn? Timeline and Benefits
Key takeaways
- Men who describe quitting in online forums often report strong urges early on, followed by urges that come in waves over the following months.
- In a randomized trial, a week without porn caused no average change in cravings, mood or withdrawal symptoms, though an exploratory analysis found more craving among abstainers with high problematic use who watched daily.
- Benefits such as better mood, energy, focus and confidence come mostly from self-reports, and few have been tested in controlled studies.
- Research on erections and partner sex is mixed, so see a doctor if erection problems keep happening.
- New routines can take about two months to feel automatic, so expect gradual change rather than a fixed reboot date.
On this page
- What does the timeline look like?
- Is there withdrawal after quitting porn?
- What is the porn flatline?
- Does quitting porn improve your mood?
- Does quitting porn improve your sleep?
- Does quitting porn sharpen focus?
- Does quitting porn improve sex and relationships?
- Which benefits are supported by evidence?
- How long until things improve?
- How do you quit porn?
- Sources
People who quit porn commonly describe strong urges early on, followed by waves of urges that ease over months. Research on the benefits is thinner than forum posts suggest: most of what people report is self-reported, and few claims have been tested in controlled studies.
Quitting doesn’t follow a neat script. This guide covers what people commonly report, what the research shows and where the evidence is still thin. If you want a plan rather than a timeline, start with our guide to how to quit porn.
What does the timeline look like?
Most timelines come from forum journals and a few small studies, so treat them as patterns, not promises.
| Stage | What people commonly report | What the research shows |
|---|---|---|
| First days | Strong urges at usual times, restlessness, irritability | In a randomized trial of 176 students who watched porn at least three times a week, a 7-day break caused no average change in cravings, emotional states or withdrawal symptoms (Fernandez et al., 2023) |
| Weeks 1–2 | Urges that come in waves, sometimes with rationalizations | Cravings are typically severe and often cited as relapse triggers (Roza et al., 2023). Men in one forum study said abstinence was often very hard because of cues (Fernandez et al., 2021) |
| Weeks 2–4 | Some men describe a flatline, a drop in sex drive. Others describe a build-up of desire | These accounts come from forum journals, not clinical trials (Fernandez et al., 2021). See our flatline guide |
| Months 1–3 | New routines begin to replace old triggers | Building a new daily habit took a median of 66 days to feel automatic in one study of 96 people (Lally et al., 2010) |
| After 3 months | Urges may get rarer. Some men report better mood, energy and sex | Benefits are self-reported. More than half of the 104 men in one forum study reported at least one lapse (Fernandez et al., 2021) |
Is there withdrawal after quitting porn?
Withdrawal is still an early research question. A 2023 scoping review of 14 studies, covering 31,009 participants, found preliminary evidence of withdrawal-like symptoms in problematic porn use, including mental, sexual and physical ones. Cravings were typically severe, and symptoms were more severe in people with more problematic or more frequent use. Prevalence reached 72.2% in some cross-sectional studies (Roza et al., 2023).
A preregistered survey of 1,541 people in a nationally representative Polish sample linked withdrawal to the severity of compulsive sexual behavior and problematic porn use. One of the most frequently reported symptoms was frequent sexual thoughts that were hard to stop, reported by 65.2% of people with compulsive sexual behavior disorder and 43.3% of people with problematic porn use. Irritability, mood shifts and sleep problems also came up (Lewczuk et al., 2022).
The randomized trial is more reassuring. In a trial of 176 undergraduates who watched porn at least three times a week, a 7-day break produced no average difference from a control group in cravings, emotional states or withdrawal-type symptoms. In an exploratory analysis, abstainers with high problematic use who watched daily reported more craving than controls, and the authors urge caution with those results (Fernandez et al., 2023).
Taken together, heavy, daily, problematic use may come with a harder first week, while lighter users may find the early days easier than forums suggest. That’s a tentative reading of early evidence, not a rule.
What helps: Expect urges early on, plan for your riskiest hour, and keep a short log of what sets them off. For a fuller list of symptoms, read does porn withdrawal have symptoms?.
What is the porn flatline?
The flatline is a forum term for a significant decrease or loss of libido during abstinence. In one study of 104 men’s abstinence journals, close to one-third described one, and not knowing when desire would return was disconcerting for some (Fernandez et al., 2021). It isn’t a medical diagnosis. Our porn flatline guide covers the signs, the possible explanations and when low libido needs a doctor.
What helps: Don’t use porn to test yourself. Several men in the study said they wanted to check whether they could still function sexually, but testing with porn defeats the purpose of quitting.
Does quitting porn improve your mood?
The mood benefits people describe are mostly self-reported. In the forum study, improved mood was among the most common positive effects men reported. The authors note these are perceived effects from men who chose to write about quitting, and the study had no control group (Fernandez et al., 2021). In the one-week trial, emotional states didn’t change differently between the abstinence and control groups (Fernandez et al., 2023).
Low mood needs more care. In one U.S. study, men who believed porn was always immoral but watched anyway were more likely to report depressive symptoms than men without that conflict (Perry, 2018). The National Institute of Mental Health says a person must have symptoms most of the day, nearly every day, for at least two weeks to be diagnosed with depression. Common symptoms include a persistent sad or “empty” mood and feelings of hopelessness. If that sounds like you, see a doctor or therapist who can assess it. If you’re in crisis or thinking about harming yourself, call or text 988 in the US.
What helps: Exercise has trial support. A 2024 review of 218 randomized trials in people with depression found that exercise reduced depressive symptoms, with walking, yoga and strength training among the types with the largest effects. The certainty of the evidence was low to very low, so treat it as a reasonable place to start (Noetel et al., 2024).
Does quitting porn improve your sleep?
Sleep is one of the areas where the research is indirect. Sleep problems appear among the withdrawal symptoms people with problematic porn use report (Lewczuk et al., 2022). In a survey of 776 Italian adults, the link between problematic porn use and insomnia ran through psychological stress and difficulty regulating emotions. The study was cross-sectional, so it can’t show cause and effect (Musetti et al., 2022).
As far as we could find, no controlled study has measured sleep before and after quitting porn. Better sleep is a plausible benefit to watch for, not a proven one.
What helps: Keep your phone out of the bedroom and build a short wind-down routine. If insomnia lasts for weeks, talk to a doctor.
Does quitting porn sharpen focus?
Focus is one of the benefits men name in forum journals, but that evidence is self-report. The journals list focus among the most common positive effects, and the study’s authors caution that perceived benefits can’t be clearly established without follow-up studies (Fernandez et al., 2021). We found no controlled study that measured focus before and after quitting porn.
A related effect shows up in patience. In one experiment, three weeks without porn made people value later rewards more than people who gave up a favorite food (Negash et al., 2016). That’s one study, and it measured choices, not focus.
Does quitting porn improve sex and relationships?
This is where the claims run furthest ahead of the evidence. In the forum study, some men reported more desire for partnered sex and greater sexual sensitivity, and half of the men who started with erectile difficulties reported at least some improvement (Fernandez et al., 2021). Those are self-reports from a study with no control group.
For couples, an open-ended survey of 430 people found that “no negative effects” was the most common answer about porn’s effect on the relationship, and some described better sexual communication (Kohut et al., 2017). A survey of 1,755 couples linked larger differences in partners’ porn use with lower satisfaction and stability (Willoughby et al., 2016). Both show associations, not the effect of quitting. For more, see what couple studies show about porn.
For erections, the research is mixed. Porn use itself hasn’t been consistently linked to erection problems, and problematic use was linked in some cross-sectional data, without evidence of cause (Grubbs & Gola, 2019). A survey of 3,419 men aged 18 to 35 linked problematic porn use to a higher likelihood of erectile dysfunction, but masturbation frequency didn’t seem to matter (Jacobs et al., 2021). A 2016 review of clinical reports said stopping porn is sometimes enough to reverse negative effects on sex with partners, and it called for research that has people stop using porn (Park et al., 2016). For the specific pattern of erections that fade with a partner, see our guide to porn-induced erectile dysfunction. If you notice reduced sensation or trouble finishing with a partner, a masturbation-related pattern called death grip may be relevant.
What helps: If erection problems keep happening, see a doctor. The NHS says occasional problems are usually linked to stress, tiredness or heavy drinking, while frequent problems can come from conditions such as high blood pressure, diabetes or hormone issues, and some medicines can also cause them (NHS).
Which benefits are supported by evidence?
Here’s where the evidence stands for the benefits people most often claim.
| Claimed benefit | What the evidence says | Verdict |
|---|---|---|
| Better mood | Named in forum journals; a one-week trial found no average change in emotional states | Self-reported only |
| Better sleep | Sleep problems appear among withdrawal symptoms; no controlled study has tracked sleep after quitting | Not yet tested |
| Sharper focus | Named in forum journals; no controlled study found | Self-reported only |
| More patience for later rewards | One three-week experiment, compared with giving up a favorite food | Some experimental evidence |
| Better erections | Porn use isn’t consistently linked to erection problems; in one forum study, 21 of 42 men with erectile difficulties reported some improvement | Mixed |
| Better partner sex | Surveys and forum reports; we found no trial of quitting | Mixed |
| Better relationships | ”No negative effects” was the most common answer in one survey of couples; bigger gaps in partners’ use were linked to lower satisfaction | Mixed |
| Dramatic promises from forums | We found no research supporting them | Not supported |
How long until things improve?
There’s no standard timeline. One study of 96 people building a new daily habit found a median of 66 days to automaticity, with individual estimates from 18 to 254 days (Lally et al., 2010). Forum timelines, including the 90-day “reboot,” aren’t backed by research we could find. Lapses are common along the way. In the forum study, more than half of the 104 men reported at least one, and many lapses caught men off guard (Fernandez et al., 2021).
For a stage-by-stage look, read how long it takes to quit porn.
How do you quit porn?
Two approaches have some trial support. Acceptance and commitment therapy cut porn viewing more than a waitlist control in a small randomized trial of 28 men (Crosby & Twohig, 2016). Urge surfing, which means noticing an urge without acting on it, was tested in college smokers. A brief instruction set based on it led to fewer cigarettes over the next week than no instruction, though urges themselves didn’t differ between groups (Bowen & Marlatt, 2009). Changing your triggers matters too, since men in the forum study said urges were set off by many different cues (Fernandez et al., 2021).
For the full set of steps, read our complete guide to how to quit porn. If you want daily structure, TrueAlly offers daily check-ins, reminders, a recovery self-contract and guided meditations for stress and low mood. It isn’t a porn blocker, so pair it with the blocking steps in how to block porn.
Sources
- Bowen, S., & Marlatt, A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666–671. https://doi.org/10.1037/a0017127
- Crosby, J. M., & Twohig, M. P. (2016). Acceptance and commitment therapy for problematic internet pornography use: A randomized trial. Behavior Therapy, 47(3), 355–366. https://doi.org/10.1016/j.beth.2016.02.001
- Fernandez, D. P., Kuss, D. J., & Griffiths, M. D. (2021). The pornography “rebooting” experience: A qualitative analysis of abstinence journals on an online pornography abstinence forum. Archives of Sexual Behavior, 50(2), 711–728. https://doi.org/10.1007/s10508-020-01858-w
- Fernandez, D. P., Kuss, D. J., Justice, L. V., Fernandez, E. F., & Griffiths, M. D. (2023). Effects of a 7-day pornography abstinence period on withdrawal-related symptoms in regular pornography users: A randomized controlled study. Archives of Sexual Behavior, 52(4), 1819–1840. https://doi.org/10.1007/s10508-022-02519-w
- Grubbs, J. B., & Gola, M. (2019). Is pornography use related to erectile functioning? Results from cross-sectional and latent growth curve analyses. The Journal of Sexual Medicine, 16(1), 111–125. https://doi.org/10.1016/j.jsxm.2018.11.004
- Jacobs, T., Geysemans, B., Van Hal, G., Glazemakers, I., Fog-Poulsen, K., Vermandel, A., De Wachter, S., & De Win, G. (2021). Associations between online pornography consumption and sexual dysfunction in young men: Multivariate analysis based on an international web-based survey. JMIR Public Health and Surveillance, 7(10), e32542. https://doi.org/10.2196/32542
- Kohut, T., Fisher, W. A., & Campbell, L. (2017). Perceived effects of pornography on the couple relationship: Initial findings of open-ended, participant-informed, “bottom-up” research. Archives of Sexual Behavior, 46(2), 585–602. https://doi.org/10.1007/s10508-016-0783-6
- Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
- Lewczuk, K., Wizła, M., Glica, A., Potenza, M. N., Lew-Starowicz, M., & Kraus, S. W. (2022). Withdrawal and tolerance as related to compulsive sexual behavior disorder and problematic pornography use: Preregistered study based on a nationally representative sample in Poland. Journal of Behavioral Addictions, 11(4), 979–993. https://doi.org/10.1556/2006.2022.00076
- Musetti, A., Gori, A., et al. (2022). The interplay between problematic online pornography use, psychological stress, emotion dysregulation, and insomnia symptoms during the COVID-19 pandemic: A mediation analysis. Nature and Science of Sleep, 14, 83–92. https://doi.org/10.2147/NSS.S348242
- Negash, S., Sheppard, N. V. N., Lambert, N. M., & Fincham, F. D. (2016). Trading later rewards for current pleasure: Pornography consumption and delay discounting. The Journal of Sex Research, 53(6), 689–700. https://doi.org/10.1080/00224499.2015.1025123
- NHS. Erectile dysfunction (impotence). https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/
- NIMH. Depression. https://www.nimh.nih.gov/health/publications/depression
- Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., van den Hoek, D., et al. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. https://doi.org/10.1136/bmj-2023-075847
- Park, B., Wilson, G., Berger, J., Christman, M., Reina, B., Bishop, F., Klam, W., & Doan, A. (2016). Is internet pornography causing sexual dysfunctions? A review with clinical reports. Behavioral Sciences, 6(3), 17. https://doi.org/10.3390/bs6030017
- Perry, S. L. (2018). Pornography use and depressive symptoms: Examining the role of moral incongruence. Society and Mental Health, 8(3), 195–213. https://doi.org/10.1177/2156869317728373
- Roza, T. H., Noronha, L. T., Shintani, A. O., Massuda, R., Kessler, F. H. P., & Passos, I. C. (2023). Withdrawal-like symptoms in problematic pornography use: A scoping review. Journal of Addiction Medicine, 18(1), 19–27. https://doi.org/10.1097/ADM.0000000000001227
- Willoughby, B. J., Carroll, J. S., Busby, D. M., & Brown, C. C. (2016). Differences in pornography use among couples: Associations with satisfaction, stability, and relationship processes. Archives of Sexual Behavior, 45(1), 145–158. https://doi.org/10.1007/s10508-015-0562-9
Frequently asked questions
What happens when you quit porn?
Men who describe quitting in online forums often report strong urges early on, then urges that come in waves. Some describe a flatline, a drop in sex drive, while others describe the opposite, a build-up of desire. Mood, energy and focus improvements are commonly reported too, but those accounts are self-reported. Treat the timeline as a rough guide, not a promise.
Does quitting porn cause withdrawal?
Some people have withdrawal-like symptoms, but the research is early. A 2023 review of 14 studies found preliminary evidence of withdrawal-like symptoms in problematic porn use, and their severity tracked how often people watched. In a randomized trial, though, a 7-day break caused no average change in cravings, mood or withdrawal symptoms compared with a control group. In an exploratory analysis, abstainers with high problematic use who watched daily reported more craving than controls.
What are the benefits of quitting porn?
People who quit describe a range of benefits, and many men in one forum study reported improved mood, energy, focus and confidence. Those are self-reports from men who chose to write about quitting, and the study had no control group. One experiment found that three weeks without porn made people value later rewards more than people who gave up a favorite food. The benefits many people describe are worth taking seriously, but the evidence is still early.
Does quitting porn improve erections?
The research is mixed. Simple porn use hasn't been consistently linked to erection problems, and problematic use was linked in some cross-sectional studies, without evidence of cause. In one forum study, 21 of 42 men with erectile difficulties reported at least some improvement. Clinical reports describe some recoveries, but they aren't controlled trials. If erection problems keep happening, see a doctor, since stress, tiredness, heavy drinking and some health conditions can cause them.
Does quitting porn improve sex with a partner?
Results vary, and the couple evidence comes from surveys. In an open-ended survey of 430 people in couples, the most common answer about porn's effect on the relationship was 'no negative effects,' and some described better sexual communication. In a survey of 1,755 couples, larger differences between partners' porn use were linked to lower satisfaction and stability. Talking openly with your partner about what you're changing is a practical step.
Why do I feel low after quitting porn?
Several things can contribute. Porn may have been covering low mood, and withdrawal-like mood shifts appear in some people's reports. In one U.S. study, men who believed porn was always wrong but watched anyway were more likely to report depressive symptoms. If you feel sad, empty or hopeless most of the day, nearly every day, for two weeks or more, see a doctor or therapist. In a crisis in the US, call or text 988.
How long does it take to see benefits after quitting porn?
There's no standard timeline. In one study of 96 people building a new daily habit, the habit took a median of 66 days to feel automatic, with individual estimates from 18 to 254 days. Forum timelines, including the 90-day 'reboot,' aren't backed by research we could find. Judge progress by the trend over several weeks rather than by any single day.
Does quitting porn improve sleep?
Sleep is a possible benefit with limited research behind it. Sleep problems appear among the withdrawal symptoms people with problematic porn use report. In a survey of 776 Italian adults, the link between problematic use and insomnia ran through stress and difficulty regulating emotions. As far as we could find, no controlled study has measured sleep before and after quitting porn, so treat better sleep as a hopeful possibility, not a proven result.
