Field notes
The Iris blog.
Plain-language writing on porn recovery, the science of urges, behaviour change, and how we're building Iris. No moral panic, no productivity-bro tropes.
AI girlfriend addiction: signs, risks, and what to do next
AI girlfriend addiction is not a formal diagnosis, but companion chatbots can become compulsive. Learn the signs, why they feel sticky, and how to reset the loop.
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What kind of porn addict are you?
A private quiz can help you understand your porn-use pattern: stress relief, habit, shame, secrecy, escalation, loss of control, or something else.
Porn withdrawal symptoms: what is normal, what helps, and when to worry
A calm guide to porn withdrawal symptoms: cravings, irritability, low mood, sleep disruption, flatness, urges, and how to get through the first weeks without panic.
How to quit porn
A practical, evidence-informed guide to quitting porn: map your loop, reduce triggers, handle urges, recover after slips, and know when to get more help.
Am I addicted to porn?
A calm self-check for problematic porn use: the signs that matter, what does not automatically mean addiction, and what to do next if the pattern is costing you.
AI porn addiction: when AI girlfriends and sexting bots become a problem
AI porn, AI girlfriends, and sexting chatbots can become compulsive for some people. Learn the signs, why AI content feels different, and what to do next.
I tried to quit for 12 years. NoFap made it worse.
A founder's account of twelve years inside the NoFap framework, why the streak structure made things harder, and what eventually changed. Plus the cleanest description I know of the Abstinence Violation Effect.
You watched porn. The next hour matters most
What to do in the hour after watching porn: the research, the cognitive trap to avoid, and a six-step plan you can run in the next 60 minutes.
Quittr vs Brainbuddy vs Fortify vs Covenant Eyes: an honest review
A calm, structural review of the four most-Googled porn-recovery tools. What each one does well, where each one falls short, and how to choose between them without wasting money.
Is my partner addicted to porn?
A calm, evidence-based guide for partners trying to understand what they've discovered. What the research actually says, how to tell a habit from a compulsion, and what to do in the first weeks after finding out.
How to talk to your GP about porn use
A UK-specific guide to raising compulsive porn use with your NHS GP. What to book, what to say, what they can and can't do, and how to use the 10 minutes well.