Science-backed recovery

Take your
life back.

Like Duolingo, but to overcome 🌽 addiction.

A 90-day guided program built on neuroscience. Daily lessons, real tools, and a community to break free from compulsive use.

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Coming soon on the App Store May 2026 Launching May 2026 · Join the waitlist above
114+ daily lessons
90-day structured program
100% anonymous
Life Back app — Day 1 Withdrawal screen showing streak, daily lesson, and check-in
The reality

You're not broken.
Your brain got rewired.

Compulsive pornography use changes your dopamine system the same way any habit loop does. The science is clear — and so is the path out.

3–8%
of men experience clinically significant compulsive sexual behavior
Kraus et al. — JAMA Psychiatry
64%
of men who seek help report that shame is their biggest barrier — not the behavior itself
Grubbs et al. — Moral Incongruence Model
90 days
is the evidence-based timeframe for meaningful neuroplastic rewiring with consistent practice
Cambridge University Neuroimaging Studies
Evidence-based

Grounded in peer-reviewed research.

Every lesson cites its sources. Every technique is backed by clinical evidence — no bro-science, no NoFap ideology. Built on 58 peer-reviewed studies.

› View all 58 studies across 10 research fields
Neuroscience & brain research 11 studies ›
  • Kühn & Gallinat (2014) — brain structure & porn consumption JAMA Psychiatry · Max Planck Institute · n=64
  • Voon et al. (2014) — neural correlates of compulsive sexual behaviour PLOS ONE · Cambridge University · n=19+19
  • Gola et al. (2017) — reward sensitivity in problematic porn use Neuropsychopharmacology · n=28+24
  • Banca et al. (2016) — novelty-seeking & cue conditioning Journal of Psychiatric Research
  • Shu et al. (2025) — neural network correlates of CSBD Frontiers in Human Neuroscience
  • Pitchers et al. (2010, 2013) — ΔFosB & sexual reward Neuroplasticity of reward circuitry
  • Fiorino, Coury & Phillips (1997) — Coolidge effect & dopamine Journal of Neuroscience
  • Hilton (2013) — pornography addiction supernormal stimulus Socioaffective Neuroscience & Psychology
  • Prause et al. (2015) — EEG data, counter-evidence Biological Psychology
  • Kim et al. (2006) — grey matter recovery after methamphetamine Neuroplastic recovery evidence
  • Hölzel et al. (2011) — grey matter increase after mindfulness Psychiatry Research: Neuroimaging
Prevalence & epidemiology 4 studies ›
  • Bőthe et al. (2024) — international prevalence of CSBD Addiction · N=82,243 · 42 countries
  • GeSiD National Survey (Germany) — national sexuality data n=4,633
  • International Sex Survey — ICD-11 prevalence 3–8% Cross-national clinical data
  • Jacobs et al. (2021) — porn use in men 18–35 JMIR Public Health · N=3,419
Clinical classification 5 studies ›
  • Kraus et al. (2018) — ICD-11 CSBD framework World Psychiatry
  • WHO ICD-11 (2022) — CSBD classification Code 6C72
  • DSM-5 / DSM-5-TR — rejection of Hypersexual Disorder Diagnostic positioning
  • AASECT (2016) — position statement on sex addiction American Association of Sexuality Educators
  • Grubbs & Perry (2019) — PPMI moral incongruence model Archives of Sexual Behavior
Treatment methods — CBT, ACT, MBRP 12 studies ›
  • López-Pinar, Esparza-Reig & Bőthe (2025) — meta-analysis, 20 studies Journal of Behavioral Addictions · n=2,021
  • STICA trial — 15-week CBT for CSBD JAMA Psychiatry · n=143
  • Hallberg et al. (2019) — first RCT on hypersexuality Karolinska Institute · n=137
  • Crosby & Twohig (2016) — ACT for problematic porn use Utah State · n=28 · 93% reduction
  • Holas et al. (2020) — MBRP pilot for CSBD Journal of Behavioral Addictions · n=13
  • Bowen et al. (2014) — MBRP for substance use JAMA Psychiatry · n=286
  • Elwafi et al. (2013) — mindfulness decoupling mechanism Drug and Alcohol Dependence
  • Twohig et al. (2009) — experiential avoidance as mediator Behavior Modification
  • Lotfi et al. (2021) — 81% of counselors choose CBT Treatment-preference survey
  • Turner et al. (2022) — WFSBP treatment guidelines World Federation of Societies of Biological Psychiatry
  • German Treatment Guideline (2024) — CBT as first-line for CSBD National clinical guideline
  • Rezapour et al. (2021) — psychoeducation intervention Basic and Clinical Neuroscience · n=56
Reboot & abstinence research 3 studies ›
  • Fernandez et al. (2023) — 7-day abstinence RCT n=176
  • Prause & Binnie (2023) — harms of reboot ideology Sexualities · n=587
  • Fernandez, Kuss & Griffiths (2021) — analysis of 104 reboot journals Archives of Sexual Behavior
Erectile dysfunction & physical effects 5 studies ›
  • Laumann et al. (1999) — historical ED baseline (~5%) JAMA
  • Landripet & Štulhofer (2015) — 4 European samples N=3,948
  • Mialon et al. (2012) — ED in Swiss men 18–24 Population cohort
  • Grubbs et al. (2019) — longitudinal porn & sexual functioning Journal of Sexual Medicine · n=433
  • Noel et al. (2025) — insomnia & porn use N=1,008
Testosterone & physical myths 4 studies ›
  • Jiang (2003) — testosterone after 7 days of abstinence Short-term endocrine response
  • Exton et al. (2001) — hormonal response to sexual activity World Journal of Urology
  • Isenmann et al. (2021) — abstinence & testosterone Basic and Clinical Andrology
  • Zavorsky et al. (2022) — meta-analysis sport & sex Scientific Reports
Relationships & social impact 5 studies ›
  • Carvalheira, Træen & Štulhofer (2015) — porn use & relationship quality Journal of Sex & Marital Therapy
  • Rowland et al. (2021) — sexual satisfaction cross-national Journal of Sexual Medicine · n=4,209
  • Huang et al. — Finnish twin study Archives of Sexual Behavior · n=12,271
  • Seyed Aghamiri (2025) — partners of men with CSB Relational impact
  • Zillmann & Bryant (1988) / Kenrick et al. (1989) — porn exposure & partner attractiveness perception Classical social-psych studies
Gamification & digital interventions 5 studies ›
  • Johnson et al. (2016) — systematic review of gamification in health 19 studies
  • Cugelman (2013) — 7 gamification ingredients JMIR Serious Games
  • NIPA app (2025) — digital intervention for CSBD Frontiers in Psychiatry
  • Frontiers in Psychiatry (2024) — scoping review of digital interventions CSBD technology review
  • JMIR (2025) — umbrella review of mHealth 90% weak evidence rating
Moral incongruence & culture 4 studies ›
  • Grubbs et al. (2019) — nationally representative US sample n=2,075
  • Lewczuk et al. — Polish replication of PPMI Cross-cultural validation
  • Zimmer & Imhoff (2020) — motives for abstinence n=1,063
  • International Society for Sexual Medicine (2024) — clinical review Position paper
How it works

Everything you need.
Nothing you don't.

Three pillars, one app. No fluff, no guilt-tripping, no pseudoscience.

🧠
Daily Micro-Lessons
3–5 minute swipeable lessons grounded in CBT, ACT, and neuroscience. Not walls of text — interactive cards with quizzes, reflections, and real science you'll actually remember.
114 lessons · 500+ cards · 4 recovery phases
🛠
Tools That Actually Help
SOS panic button for moments of crisis. Content blocker as a speed bump. Daily check-ins that track your mood, urges, and sleep — then show you patterns.
Trigger map · Battle plan · Prevention toolkit
👥
Anonymous Community
See that you're not alone — without exposing who you are. Live recovery pulse, milestone feeds, and phase-based peer groups. Zero individual data shared.
End-to-end privacy · Aggregate data only
The 90-day journey

A structured path,
not a streak counter.

Four phases, each designed for where you actually are in recovery. No skipping ahead. No shame if you slip.

Phase 1 · Days 1–14
Withdrawal
Understand what's happening in your brain. Learn why the first two weeks feel the hardest — and why that's actually a good sign.
Phase 2 · Days 15–45
Rewire
Build new neural pathways. Identify your triggers, create replacement behaviors, and develop your personal battle plan.
Phase 3 · Days 46–75
Build
Go beyond "not doing" — start building the life you actually want. Relationships, habits, purpose, identity.
Phase 4 · Days 76–90
Freedom
Lock in your gains. Prepare for long-term maintenance with strategies that prevent relapse, not just delay it.
Why Life Back

Built different.
On purpose.

Most recovery apps are either preachy, broken, or both. Here's what we do differently.

Other apps
Life Back
Shame-based motivation
"You relapsed. Streak reset."
Hearts system — setbacks are expected. No shame spiral, no starting over.
Just a streak counter and maybe a chatbot
114 structured neuroscience lessons with interactive cards, quizzes, and real citations
VPN-based blockers that break your phone
Lightweight content blocker — a speed bump, not a wall. Recovery beats restriction.
Vague community with no privacy guarantees
Aggregate-only data sharing. Zero individual information ever exposed.
“

I built Life Back because I needed it myself. Not another guilt-trip app — something that actually explains what's happening in your brain and gives you a real plan to fix it.

D
Daan Founder, Life Back

Ready to
start?

Day 1 of 90. One lesson. Five minutes. That's all it takes to begin.

Coming soon on the App Store May 2026
Launching May 2026 · iOS only · 100% private