Porn Addiction Test

1. My mind drifts to porn-related fantasies more than I want it to.

2. My porn use has become a regular part of my routine that I think about in advance.

3. I tell myself I will take a break from porn, but I don’t follow through.

4. I need more porn (time, frequency, or intensity) to feel as satisfied as I used to.

5. Porn use has reduced my productivity at work or school.

6. It’s hard for me to go a day without thinking about porn.

7. I make exceptions to my porn rules so often that the rules don’t really work.

8. I hide or minimize my porn use because I expect others would be upset or disappointed.

9. I turn to porn when I feel anxious, sad, lonely, or bored.

10. I break my own rules about when or how often I will use porn.

11. I use porn even when I know it will leave me feeling worse afterward.

12. Once I start watching porn, I often keep going longer than I planned.

13. I use porn at times or places where I had decided I wouldn’t.

14. I spend a noticeable amount of time planning when or how I can use porn.

15. I use porn to calm down when I feel stressed or overwhelmed.

16. I end up using porn even when I had decided not to that day.

17. Once I start browsing for porn, I often spend longer than I planned.

18. I find myself escalating from “milder” content to stronger content during a session.

19. I keep using porn even though it conflicts with my values or goals.

20. I have increased the number of videos or images I view in a typical session over time.

21. Porn-related thoughts pop into my mind unexpectedly during the day.

22. I use porn to manage difficult emotions instead of healthier strategies (e.g., talking to someone, exercise, rest).

23. I start browsing porn and then have trouble ending the session.

24. Content that used to be exciting now feels less stimulating to me.

25. Porn use has caused me to feel guilt, shame, or self-disgust.

26. I feel like my porn use happens on “autopilot,” even when I planned not to.

27. I repeatedly go back to porn even after deciding to stop.

28. Porn use has interfered with my sleep (e.g., staying up later than planned, poor sleep quality).

29. I find myself searching for porn even when I intended to do something else online.

30. I routinely return to porn during idle moments (e.g., late at night, breaks, commuting).

31. I have tried to cut down on porn use and failed.

32. I often feel a strong urge to “just check” porn sites, even without a clear reason.

33. Porn has caused conflict or tension in a romantic relationship (or has made dating harder for me).

34. I use porn even when there is a real risk of negative consequences (e.g., getting caught, damaging trust, losing time).

35. I have missed deadlines, responsibilities, or plans because of porn use or recovery time afterward.

36. I promise myself I will stop after one video or one session, but I often don’t.

37. I lose track of time while searching for the “right” porn to watch.

38. Compared with before, my porn sessions tend to last longer.

39. I feel mentally “pulled back” to porn even after deciding I won’t use it.

40. I start watching porn automatically, without thinking it through.

41. Because of porn, I have been tired or less focused the next day.

42. After using porn, I often feel more anxious, depressed, or irritable.

43. I’ve gradually sought out more novel or extreme content to get the same effect.

44. When I feel an urge to use porn, it is hard for me to resist.

45. I use porn to distract myself from problems I should deal with.

46. I keep returning to porn even after I tell myself “this is the last time.”

47. Using porn has made it harder for me to concentrate on important tasks.

48. When I’m trying not to use porn, I end up “slipping” sooner than I expected.

49. Even when I block or restrict access to porn, I find ways around it.

50. I use porn to avoid uncomfortable thoughts or feelings.

51. I find it difficult to stop once I feel sexually aroused by porn-related content.

52. I stop using porn and then quickly return to my previous pattern.

53. I keep multiple tabs, accounts, or saved lists to support my porn use.

54. I feel unable to stick with limits I set for myself about porn.

55. I use porn when I feel emotionally numb and want to feel something.

56. Even after orgasm or finishing a session, I sometimes keep browsing for more content.

57. My porn use has made me feel more isolated or less interested in real-life connection.

58. I find myself thinking about porn even when I’m trying to focus on other things.

59. After a difficult day, porn feels like my main way to cope.

60. I feel “pulled back in” to porn even when I want to stop.

61. I tell myself “just a few minutes,” but it often turns into much more.

62. Compared with when I started, I now use porn more frequently.

63. I feel like I lose track of time when using porn.

64. I continue to use porn even after it has caused problems in my relationships or social life.

65. Using porn has negatively affected my sexual satisfaction or intimacy with a partner.

66. I keep using porn even when I know it will interfere with my plans.

67. I spend more time searching for specific scenes or categories than I used to.

68. I have tried to cut back because of negative consequences, but the problems keep happening.

69. Porn use has led me to neglect self-care (e.g., sleep, hygiene, meals, exercise).

70. I feel restless or unsatisfied unless I find something new or more intense to watch.

71. I frequently anticipate or look forward to the next time I’ll watch porn.

72. I check porn or porn-adjacent content (clips, previews, thumbnails) even when I didn’t intend to.

73. When I feel down, porn temporarily improves my mood, so I rely on it.