I’d say if you can journal in a safe space, maybe write down things in porn you gravitate towards. Don’t immediately go into a shame response if you can help it, but question. What are you getting from the different content? What patterns do you notice? What do you feel you lost after spending time and energy to find videos you watch? What happens when you try to get off without any media?

I didn’t have a lot of guidance as an LGBTQ person figuring out sexuality. Looking back, I could see my viewing habits reflected my issues around self esteem and wanting to be sexualized in a specific way.

If you feel like your sexuality is affecting your mental health, or if your mental health is affecting your sexuality, it could help to investigate how the two interact.

I don’t know how to reduce frequency, but I think if you feel like it’s taking time away from you that you’d rather spend doing something else, maybe give yourself a daily timer. Also having a set of rules on content you watch or time you spend could give you a sense of control.

I wish I had more help to offer, but as long as you aren’t hurting anyone or neglecting things that are important to you, it’s okay to take time and figure this out.