watching porn is now normal, but normal does not men healthy. Many men who quit find that they also need less masturbation. Why? because Internet porn use can override natural mechanisms the same way junk food can override feelings of fullness. Our brains are the same as our hunter gatherer ancestors. Have you ever seen a fat hunter-gatherer? No, but 79% of American adults are overweight, because food has changed. Do you think hunter gatherer teens sat around jerking off all the time? No, but you now have over stimulation everywhere - especially porn.
Today's internet porn is nothing at all like our ancestors ever encountered, with the constant novelty and genres of extreme porn. Unlike yesterdays Playboy, Internet porn overstimulates the brain regions responsible for addiction.
Stopping completely, though hard, is the only way to allow your brain to return to normal. If you continue to masturbate, focus on sensations - do not fantasize about porn. Be aware that the more you masturbate, the stronger your urges will be to escalate your masturbation, and relapse into porn. So find a balance approach.
Quitting is tough, and you will have cravings, along with good days and bad days. You will need to replace porn with other activities, and with as much social interaction as possible. This is so important. Human contact is the key.
Using a porn-blocker will help, if you are truly serious.
A lot of people use K-9:
http://www1.k9webprotection.com/
Also, find some forums where you can share your story and get advice.
Here's an excellent presentation, by a science teacher, on the effects of pornography on the brain. It is non-religious, non-judgmental, and science based. You will find lots of recovery tips, Q & A's, and a link to a forum. This is a totally non-commercial site.
Your Brain on Porn - Porn Addiction: 6-Part Video Series
http://yourbrainonporn.com/your-brain-on-porn-series
Here’s a few articles-
Intoxicating Behaviors: 300 Vaginas = A Lot of Dopamine
http://yourbrainonporn.com/intoxicating-behaviors-300-vaginas-a-lot-of-dopamine
What Porn Users Taught Me
http://yourbrainonporn.com/what-porn-users-taught-me
This is an excerpt from the popular book - “The Brain That Changes Itself” - that explains Internet Porn can rewire the brain:
http://yourbrainonporn.com/doidge-on-pornography-and-neuroplasticity
Knowledge is power,
good luck