# What happens when you stop watching porn? Published: 2026-10-30. Updated: 2026-10-30. URL: https://rebootquitporn.app/guides/porn-withdrawal-symptoms/ ## Short answer When you stop watching porn, you may feel strong urges, low mood, irritability, restlessness or poor sleep for a while. Some people also report a period of low sex drive. Cleveland Clinic says that cutting back may cause restlessness, tension or irritability ([Cleveland Clinic](https://my.clevelandclinic.org/health/diseases/22690-sex-addiction-hypersexuality-and-compulsive-sexual-behavior)). "Porn withdrawal" is not a medical term. Most of what we know comes from self-reports. A randomised study found no evidence of withdrawal symptoms over 7 days ([Fernandez et al., 2023](https://pmc.ncbi.nlm.nih.gov/articles/PMC9847461/)). The evidence is limited, so treat every timeline that you read online with care. ## What happens when you stop watching porn? The Short Answer | What people report | What the evidence says | | --- | --- | | Urges and cravings | Common in forum journals. | | Low mood, anxiety, irritability | Reported in forum journals. Not found in a 7-day controlled study. | | Poor sleep, fatigue, headache, "brain fog" | Reported in forum journals. Not measured in controlled studies. | | Low sex drive ("flatline") | Reported by close to one third of writers in one forum study. Not explained by science. | | Better mood, energy or focus | Reported by some forum writers. Cause not proven. | ## What people report in the first weeks One study of these experiences comes from a quit-porn forum. Researchers read 104 journals by men who tried to stop porn for 7 days to 12 months. The writers described states that they thought were "withdrawal symptoms". These included depression, mood swings, anxiety, "brain fog", fatigue, headache, insomnia, restlessness, loneliness, frustration, irritability, stress and low motivation ([Fernandez et al., 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC7889567/)). Cravings had three main causes in the journals. The first cause was cues around you, such as being alone in your room. The second cause was bad feelings that porn used to cover. The third cause was sexual activity during the break, which writers called the "chaser effect". Writers aged 18 to 29 reported negative feelings more often than older writers. This study has limits. The authors read forum posts and could not ask questions. The writers judged their own symptoms without standard tests. People who had a bad time may have stopped posting. The authors say to draw conclusions with caution ([Fernandez et al., 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC7889567/)). ## What controlled research found A randomised study tested the question directly. Researchers asked 176 university students who used porn 3 or more times a week to take part. One group tried to stop porn for 7 days. The other group used porn as usual. Each night, both groups rated craving, mood and withdrawal symptoms ([Fernandez et al., 2023](https://pmc.ncbi.nlm.nih.gov/articles/PMC9847461/)). The abstinence group showed no evidence of withdrawal symptoms. This was true even for people with problematic use. An extra analysis suggested that craving may rise in people who have problematic use and use porn daily. The authors say that this result needs more research. The study also has limits. It lasted only 7 days. Close to two thirds of the students were women. Nearly half of the abstinence group used porn at least once during the week. The same paper cites an older survey of Polish students: 72.2% of those who had tried to stop remembered at least one withdrawal-like symptom. That survey asked people to remember, which is less reliable. Studies of people in treatment also find withdrawal to be a weak sign. In a study of 23 men in treatment, withdrawal was the least clear sign of the problem ([Blinka et al., 2022](https://pmc.ncbi.nlm.nih.gov/articles/PMC9302710/)). ## The flatline and sexual function Close to one third of the forum writers reported a large drop in sex drive during abstinence. They called it the "flatline". Some writers felt tempted to use porn to "test" if they still worked ([Fernandez et al., 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC7889567/)). No controlled study has measured the flatline. Some writers also hoped to improve erectile problems. Of the 42 writers who reported erectile problems at the start, 21 reported at least some improvement ([Fernandez et al., 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC7889567/)). The study cannot show that stopping porn caused this. The wider evidence is mixed. A 2019 review found little or no evidence that porn use causes erectile problems or delayed ejaculation. It found a link between erectile problems and self-reported problematic use. The authors say that longer studies are needed ([Dwulit and Rzymski, 2019](https://pmc.ncbi.nlm.nih.gov/articles/PMC6679165/)). Erectile problems have many causes. See a doctor if you have them. ## How to get through the hard days These steps come from the forum study and from Cleveland Clinic. - **Expect cravings to rise and fall.** A craving passes. Change the activity and the place until it passes. - **Plan for your trigger times.** Alone in your room and low mood were common triggers ([Fernandez et al., 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC7889567/)). - **Move and do something.** Cleveland Clinic says that exercise, hobbies, creative work or relaxation may release stress ([Cleveland Clinic](https://my.clevelandclinic.org/health/diseases/22690-sex-addiction-hypersexuality-and-compulsive-sexual-behavior)). - **Write it down.** Forum writers used a journal during cravings and after lapses. - **Get help for low mood.** Bad feelings that porn used to cover can come back. A doctor or a therapist can help with anxiety or depression. For a step-by-step plan, read [how to stop watching porn](https://rebootquitporn.app/guides/how-to-stop-watching-porn/). For what research says about timelines, read [how long a porn reboot takes](https://rebootquitporn.app/guides/how-long-does-a-porn-reboot-take/). ## How Reboot helps you track the change Reboot is an iPhone and Android app for people who want to quit or cut down porn. It helps you see what happens to you, day by day. The [Daily Check-In](https://rebootquitporn.app/features/daily-check-in/) logs your victories, triggers, mood and sleep each day. [Trends and insights](https://rebootquitporn.app/features/trends-and-insights/) show how they change over the weeks. The [journal](https://rebootquitporn.app/features/journal/) gives you a private place to write during a craving. When an urge is strong, [Emergency help](https://rebootquitporn.app/features/emergency-help/) gives you a quick task to do instead. Reboot is a support tool. It does not diagnose or treat any condition. This guide is general information, not medical advice. If porn use causes you distress, talk to a doctor or a licensed therapist. If you feel unsafe or think about harming yourself, call your local emergency number or a crisis line now. ## Frequently Asked Questions ### Is porn withdrawal real? The term "porn withdrawal" is not a medical term. Many people report low mood, irritability or poor sleep when they stop. A 7-day randomised study of 176 students found no evidence of withdrawal symptoms. Research is limited. ### What is the flatline? Forum users call a period of low or no sex drive during abstinence the "flatline". In one study of 104 forum journals, close to one third of the writers reported it. Science has not explained it. ### Will stopping porn fix erectile problems? Nobody can promise that. In the forum study, half of the 42 writers with erectile problems reported some improvement. A 2019 review found little evidence that porn causes erectile problems. See a doctor about erectile problems. ### How long do the bad days last? No study has measured this. Reports differ from person to person. If low mood lasts more than a few weeks or feels severe, talk to a doctor. ## Sources - [Effects of a 7-Day Pornography Abstinence Period on Withdrawal-Related Symptoms in Regular Pornography Users: A Randomized Controlled Study (Fernandez et al., Archives of Sexual Behavior, 2023)](https://pmc.ncbi.nlm.nih.gov/articles/PMC9847461/). PubMed Central. - [The Pornography "Rebooting" Experience: A Qualitative Analysis of Abstinence Journals on an Online Pornography Abstinence Forum (Fernandez, Kuss and Griffiths, Archives of Sexual Behavior, 2021)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7889567/). PubMed Central. - [Compulsive Sexual Behavior Disorder (Hypersexuality)](https://my.clevelandclinic.org/health/diseases/22690-sex-addiction-hypersexuality-and-compulsive-sexual-behavior). Cleveland Clinic. - [The Potential Associations of Pornography Use with Sexual Dysfunctions: An Integrative Literature Review of Observational Studies (Dwulit and Rzymski, Journal of Clinical Medicine, 2019)](https://pmc.ncbi.nlm.nih.gov/articles/PMC6679165/). PubMed Central. - [Online Sex Addiction: A Qualitative Analysis of Symptoms in Treatment-Seeking Men (Blinka et al., Frontiers in Psychiatry, 2022)](https://pmc.ncbi.nlm.nih.gov/articles/PMC9302710/). PubMed Central.