You do not have to do this alone.
For women, men and nonbinary people, regardless of sexual orientation or relationship type. Your goals and wellbeing matter, without shame or judgment.
A strong urge right now?
A minute of distance, followed by a concrete next step. Free, without an account.
Involve someone you trust
Agree with the person you trust beforehand whether and how often you would like to check in with each other. You choose what to share. No websites, screenshots or account details are included.
You can also select and copy the preview text. Your messaging service’s privacy terms apply when you send it.
When is professional help useful?
If you repeatedly lose control, attempts to cut back are unsuccessful, or sleep, work and relationships suffer, consider a confidential professional conversation. You do not need to finish a program or reach a particular test score first.
A self-check cannot diagnose you. You can seek support even if you are unsure.
- Privately note what is troubling you, for how long, and what you have tried. You do not need to collect explicit content.
- Ask a mental-health professional or primary-care clinician for an initial conversation. You could say: ‘My pornography use feels difficult to control and affects my daily life.’
- Ask your local health service or a licensed mental-health professional about assessment and treatment for compulsive sexual behaviour or problematic pornography use.
For immediate danger to yourself or others: call 112 in Germany and the EU, or your local emergency number elsewhere. This website does not provide crisis care.
Clinical guidance: Mayo Clinic
Crisis and emotional support
Need someone to talk to? Find a helpline in your country for local phone, text and chat options. Availability and languages vary by service.
- United States: call or text 988 · 988 Suicide & Crisis Lifeline
- Canada: call or text 988 · 9-8-8 Suicide Crisis Helpline
- United Kingdom & Ireland: call 116 123 · Samaritans
- Australia: call 13 11 14 · Lifeline
These services offer 24/7 crisis or emotional support in the countries listed. They are not specialist pornography-use treatment services. Short numbers are local services, not international dialling numbers.
In immediate danger, call your local emergency number. PornLess does not provide crisis care.
Quicker access from your home screen
Open the 60-second pause directly
Save this direct link instead of the home page so the exercise opens immediately. The minute is exercise time; access and feedback take additional time.
On iPhone, open the website in Safari and use Share → Add to Home Screen. On Android, look for the equivalent option in your browser menu. Labels and availability depend on the browser.
When adding it, you can choose a neutral name such as ‘Pause’. The link still opens this website; this does not make your use invisible. There is currently no native store app, offline mode or push reminders.
What you can check for yourself
Our method explains its sources and limits. The self-check offers orientation. Program progress is not evidence of effectiveness. We do not publish user counts or invented testimonials here.