Why Porn Can Be Difficult to Quit

When it comes to the topic of porn, one of the most common questions is whether or not it can actually be addictive. According to many addiction experts, it absolutely can be.

Does the name “Pavlov” ring any bells for you?

In case it doesn’t, here’s a refresher. Ivan Pavlov was a Russian researcher during the early 1900s who became famous for his laboratory full of dogs. One day, he discovered that, at meal times, the dogs would salivate. Not only when they saw their food, but also when they first heard the footsteps of their caretakers.

This discovery fascinated Pavlov, so he began to experiment. In the popular version of the story, Pavlov started ringing a bell every time he fed the dogs. Sure enough, they soon began to salivate whenever they heard the bell.

Since those famous Nobel Prize-winning experiments, the Pavlovian response—or “conditioning”—has become a basis for many psychological theories, not to mention a regular pop culture reference (“Mint, Dwight?”). In essence, what Pavlov discovered is that our brains can form subconscious associations between things, even if those things may seem unrelated. Once individuals form those associations, they can experience powerful psychological, emotional, and physiological responses.

So what does all of this have to do with porn?

The science of Behavioral Psychology has come a long way since Pavlov’s discovery. We understand far more today about the associations our brains can create, and some researchers have theorized that certain kinds of Pavlovian Conditioning might help explain two of the great mysteries of addictions and compulsive behaviors: 1) Why do people continue to engage in these behaviors, even when the behaviors bring them nothing but emptiness or suffering? And 2) why is it so easy to relapse into these behaviors, sometimes even years after the person has stopped?

Can porn become addictive?

Now, before we continue, let’s address the elephant in the room—pornography addiction.

To start, we want to be clear that not everyone who consumes pornography is “addicted.” While some can become addicted, most porn consumers are not considered addicted, as noted by experts.1 While this article focuses on the science behind pornography addiction, keep in mind that many of the negative effects of pornography consumption can still affect consumers, regardless of whether their habits qualify as diagnosable addictions.

So, what qualifies something as an addiction? According to the American Society of Addiction Medicine, addiction is defined as “a treatable, chronic medical disease involving complex interactions among brain circuits, genetics, the environment, and an individual’s life experiences. People with addiction use substances or engage in behaviors that become compulsive and often continue despite harmful consequences.”2 As many experts agree, pornography consumption is a behavior that can qualify as an addiction in serious cases.345

Because so much of addiction happens neurologically, some experts have determined four major brain changes common to addicted brains: sensitization, desensitization, hypofrontality, and a malfunctioning stress system.6 Spoiler alert: research confirms that each of these brain changes can be found in cases of pornography consumption.78910

While each of these brain changes is discussed at length throughout our Get the Facts series, this article focuses primarily on sensitization and its presence in problematic pornography consumption.

What is sensitization?

According to one theory on the roots of addiction—the “incentive sensitization” theory—repeatedly engaging in addictive behaviors can create powerful memories and associations between the substance or behavior and the things that surround it.11

Powerful associations with specific cues can trigger intense cravings, drawing the addict back to the substance or behavior. In everyday conversation, we sometimes use the term ‘triggered’ to refer to sensitization. For example, a former smoker may say with total sincerity, “I hate cigarettes. Cigarettes ruined my health. I hope I never see another cigarette in my life.” And yet, if they experience specific “cues”—the smell of tobacco, the place where they used to smoke, or even just a certain time of day—they may experience sudden urges, which can be incredibly difficult to resist.

These connections can sometimes last for years, even after quitting. This same sensitization process can happen with porn. Numerous studies highlight sensitization’s role in problematic porn consumption, showing parallels between substance addiction and compulsive pornography use.12131415161718

Related: How Porn Can Affect the Brain Like a Drug

One of the most interesting aspects of sensitization is the distinction between the large and powerful “wanting” part of our brain and the relatively small “liking” portion. In the case of porn, for example, repeated use can cause the “liking” part of our brain to become numb to porn’s effects  even as the connections being formed by the “wanting” portion of our brain are becoming more and more entrenched.

So, for example, a person who continually looks at porn when they’re lonely or bored may find that loneliness or boredom triggers an intense desire to view porn, even as porn itself brings less and less pleasure.

Combined with the other brain changes inherent to addiction, sensitization can make porn incredibly difficult to quit.

The good news, however, is that change is absolutely possible. Research and the experiences of thousands of people have demonstrated that, over time, pornography’s negative effects can be managed and largely reversed.1920

Research indicates that sustained effort can lead to brain healing, even in serious cases of substance and other addictions.212223 Research also indicates that, while guilt can motivate healthy change, shame fuels problematic porn habits.24 So if you’re trying to give up porn, be kind to yourself and be patient with your progress.

Like anything, it takes time for the brain to recover. However, daily efforts make a big difference in the long run. Think of it like a muscle that gets bigger and stronger the more you use it. The longer you stay away from porn, the easier it is to do so. All it takes is practice.