Self-check

Is my porn use a problem? A private self-check

2 min read · Updated 6 October 2026

Eight questions about the last six months. Answer for how things actually are, not how you’d like them to be. It takes about two minutes.

Private by design. Your answers are scored in your browser. Nothing is saved or sent, not even to us.

1I’ve watched porn for longer, or more often, than I meant to.
2I’ve tried to cut down or stop, and haven’t managed to.
3I turn to porn to deal with stress, boredom, loneliness or a low mood.
4Porn has taken time I needed for sleep, work, study or people.
5I’ve kept watching even after it caused problems in a relationship, at work or with my health.
6I think about porn, or plan around it, while I’m doing other things.
7Over time I’ve needed more, or more extreme, content to get the same effect.
8I feel guilt, shame or distress after watching.

How this self-check works

The questions follow the signs clinicians look for in compulsive sexual behaviour, as described in the WHO’s ICD-11 (code 6C72): losing control over use, failing to cut down, using porn to cope, letting it crowd out the rest of your life, and carrying on despite harm.

Each answer scores 0 to 3, for a total out of 24. The bands are a rough guide, not cut-offs from a study. If you want a validated measure, researchers use the Brief Pornography Screen.

If you’re struggling right now

If you feel unsafe or overwhelmed, please talk to someone today. Find A Helpline lists free, confidential support lines in your country.

Questions people ask

Is this a diagnosis?

No. It is a self-check to help you think about your own use. Only a qualified clinician can assess you. If your results worry you, a therapist who works with compulsive sexual behaviour is the right next step.

Is porn addiction a real diagnosis?

The WHO’s ICD-11 includes compulsive sexual behaviour disorder (code 6C72), which can involve porn use. Researchers still debate whether to call it an addiction, so we use the phrase problematic use.

Are my answers saved or sent anywhere?

No. The score is calculated in your browser. Nothing is stored or sent, and closing the page clears it.

Is there a validated screening test?

Yes. Researchers use the Brief Pornography Screen (Kraus and colleagues, 2020). This page is our own shorter self-check and has not been validated, so treat the result as a starting point for reflection.