Your Brain On Porn

1. Internet pornography is a supernormal stimulus that can hijack the brain's reward system

Evolution has not prepared the brain for this kind of nonstop stimulation.

Supernormal stimulus. Internet pornography acts as a supernormal stimulus - an exaggerated version of a natural reward that our brains falsely perceive as extremely valuable. It offers:

• Endless novelty at the click of a button
• Shocking or anxiety-producing content that spikes dopamine
• The ability to maintain arousal for hours through edging

Hijacked reward system. This overstimulation can hijack the brain's reward circuitry, which evolved to motivate us toward natural rewards like food and sex. Porn triggers a surge of dopamine that reinforces continued use. Over time, this can lead to:

• Cravings and compulsive use
• Neglect of other life activities
• Need for more extreme content to get the same effect

2. Excessive porn use can lead to desensitization and escalation of sexual tastes

Porn goes in like a needle but comes out like a fishhook.

Desensitization. With frequent use, the brain can become desensitized to pornography's effects. This often manifests as:

• Needing more time or more extreme content to achieve the same level of arousal
• Decreased responsiveness to everyday pleasures
• Difficulty becoming aroused by real-life partners

Escalation of tastes. To compensate for desensitization, users may find themselves gravitating toward more shocking or extreme content, including:

• Genres they previously found unappealing or disturbing
• Content that violates their values or sexual orientation
• Increasingly "edgy" or taboo material

This escalation is driven by the brain's need for novelty and stronger stimulation to achieve the same dopamine release. Many users report being disturbed by how their tastes changed over time.

3. Porn-induced erectile dysfunction is a growing problem among young men

Already, doctors have begun to acknowledge it.

Rising prevalence. Erectile dysfunction (ED) in young men has increased dramatically since the advent of streaming porn. Symptoms include:

• Difficulty getting or maintaining erections with partners
• Needing to fantasize about porn to perform sexually
• Decreased sensitivity and sexual responsiveness

Neurological basis. Porn-induced ED stems from changes in the brain's reward circuitry:

• Desensitization to sexual stimuli
• Conditioning arousal to screens/porn scenarios rather than real partners
• Weakened connections between the reward center and the sexual centers of the brain

Recovery typically requires abstaining from porn use for weeks or months to allow the brain to resensitize to normal levels of stimulation. Many young men report significant improvements in sexual function after "rebooting."

4. Quitting porn can reverse negative effects and improve sexual function

I can interact with confidence; be myself. I can hold an unbreakable gaze into other people's eyes.

Reversing brain changes. Quitting porn allows the brain to return to a more balanced state:

• Increased sensitivity to pleasure and normal sexual stimuli
• Improved dopamine signaling and frontal lobe function
• Weakening of porn-related neural pathways

Reported benefits. Common improvements after quitting porn include:

• Better erectile function and sexual performance
• Increased attraction to real partners
• Improved mood, energy, and motivation
• Reduced social anxiety and better interpersonal skills
• Clearer thinking and improved concentration

Recovery time varies but can take several months, especially for those who started using porn at a young age. Persistence through withdrawal symptoms is key to seeing lasting benefits.

5. The adolescent brain is particularly vulnerable to pornography's effects

Adolescents wire together experiences and arousal much faster and more easily than young adults will just a few years later.

Heightened plasticity. The adolescent brain is highly malleable and sensitive to reward:

• Stronger dopamine response to novel/exciting stimuli
• Rapid formation of neural pathways related to arousal
• Greater vulnerability to addiction and compulsive behaviors

Long-term impacts. Early exposure to porn can have lasting effects:

• Sexual tastes and arousal patterns shaped by porn rather than real experiences
• Difficulty forming healthy intimate relationships
• Increased risk of sexual dysfunction and dissatisfaction

Teens may need longer to recover from porn's effects due to how deeply ingrained the neural pathways become during this critical developmental period. Education about these risks is crucial.

6. Withdrawal symptoms are common when quitting porn but subside with time

Don't fall into that trap. Emotions pass, memories fade, and you will come out stronger for it.

Common symptoms. Withdrawal effects can include:

• Intense cravings and urges to use porn
• Mood swings, irritability, and depression
• Anxiety and restlessness
• Insomnia or changes in sleep patterns
• Brain fog and difficulty concentrating

Coping strategies. To manage withdrawal:

• Understand symptoms are temporary and a sign of healing
• Exercise, meditate, or engage in other stress-reducing activities
• Seek support from others going through the same process
• Stay busy with productive activities to distract from urges

Most withdrawal symptoms peak within the first few weeks and gradually subside. The "flatline" period of low libido is also temporary for most.

7. Rebooting requires eliminating artificial sexual stimulation to restore brain balance

The goal now is to seek your pleasure from interacting with real people without a screen between you, and awaken your appetite for life and love.

Complete abstinence. Rebooting involves avoiding all forms of artificial sexual stimulation:

• Internet porn, erotic literature, and sexual imagery
• Masturbation (especially to porn-related fantasies)
• Edging or prolonged arousal without orgasm

Focus on real life. Instead, shift attention to:

• Building real relationships and social connections
• Pursuing hobbies and personal growth
• Experiencing natural, in-person arousal

The length of reboot varies but often takes 90 days or more. Be patient and consistent - neural pathways take time to change. Relapses happen but don't negate progress; get back on track quickly.

8. Porn use can negatively impact relationships and social interactions

Pornography transforms that drive into a force that primarily motivates the completely solitary and unproductive activity of masturbation.

Relationship effects. Porn use is associated with:

• Decreased satisfaction with partners' appearance and sexual performance
• Emotional disconnection and reduced intimacy
• Objectification of sexual partners
• Unrealistic expectations about sex

Social impacts. Heavy porn users often report:

• Increased social anxiety and difficulty making eye contact
• Reduced motivation to pursue real relationships
• Feelings of shame and isolation
• Decreased empathy and emotional connection with others

Quitting porn often leads to improved social confidence and ability to form meaningful relationships. Many users report feeling more "present" and connected in social situations.

9. There is mounting scientific evidence for porn addiction and its effects

All of the brain research on internet addictions (videogaming, gambling, social media, pornography) is lining up neatly with decades of substance addiction research.

Brain changes. Studies show porn addiction involves similar brain changes to drug addiction:

• Desensitization of the reward circuit
• Heightened stress/anxiety when the substance is unavailable
• Weakened impulse control
• Sensitization to addiction-related cues

Growing recognition. While some still debate porn addiction:

• The latest edition of the DSM includes "Internet Gaming Disorder" as a condition for further study
• The World Health Organization has recognized "Compulsive Sexual Behavior Disorder"
• Urologists and therapists increasingly report treating porn-related sexual dysfunctions

More research is needed, but existing evidence strongly suggests internet porn can be addictive and have measurable effects on the brain.

10. Education about porn's potential harms is needed, especially for youth

Is it possible that the teens who grew up with streaming porn and then watched the effects of smartphones on themselves and their peers know more about the impact of internet porn than those who are endeavouring to educate them?

Current gaps. Most sex education fails to address:

• How porn can shape sexual tastes and expectations
• Potential for addiction and escalation of use
• Links between porn use and sexual dysfunction

Needed focus. Effective education should cover:

• How the adolescent brain responds to sexual stimuli
• Potential short and long-term effects of frequent porn use
• Healthy alternatives for exploring sexuality
• How to recognize problematic use and seek help

Education efforts should be science-based and avoid moralizing. The goal is to empower young people to make informed choices about their sexual health and development.

Last updated: January 22, 2025