Introduction
Many Christians struggle with addiction, both to substances and behaviours, leading to layers of debilitation, dysfunction, and distress with far-reaching consequences. Shame can be crippling, and feelings of loneliness and isolation can spiral into worse behaviours. The causes of addictive behaviours are complex, diverse, and generally misunderstood. Some declare that addiction is merely a sin issue, believing repentance and prayer are the only solutions. Others argue it falls within the psychological realm, requiring therapeutic treatments, while some advocate for a pharmaceutical approach to healing.
The Complexity of Addiction Definitions
My own interest lies in addictive behaviours in the online realm—primarily pornography addiction, but also social media and computer gaming. But the research is murky! Hundreds of studies explore online addictions, including their origins and potential cures. Researchers debate terms like “addiction,” “compulsion,” and “disorder.” The DSM-5 avoids “addiction,” preferring “disorders” and “repetitive behaviours,” while the WHO’s ICD-11 uses “addiction” but acknowledges the stigma attached to the term. The DSM-5 does not recognise “sex addiction,” which includes compulsive pornography use, leaving therapists without guidance. In contrast, the ICD-11 accepts sex addiction as real. These discrepancies arise from political influences, advocacy by pro-sex industry groups, and unclear academic evidence.
Pastoral Realities: Struggles in the Church
But to the Christian on Sunday, who cares about all that? They know their struggles are real; they find themselves drawn in despite their best efforts and tearful prayers. Many porn users describe to me how their struggles keep re-emerging, shrouding them in shame and despondency while crushing their faith and energy to fight for the Lord. They’re desperate for help, even when experience suggests things are hopeless.
Bridging Science and Scripture
I want to share some ideas to offer hope to those in despair. As a preacher and teacher, I have confidence in the sufficiency of scripture to meet our needs. As a researcher in behavioural addictions, I find that science provides clarity and understanding behind many struggles. They are not at odds; we should expect good science to resonate with scripture. After all, when God commanded Adam and Eve to “rule the world and subdue” a world He called “very good,” we should expect humans to study and analyse that world to be responsible caretakers. Hence good science is our friend.
The Brain on Supernormal Stimuli
Why do activities like pornography, social media, gaming, and gambling ensnare so many? Neuroscientists have researched this extensively, revealing that these activities can be categorised as supernormal stimuli, engaging the brain by stimulating high levels of dopamine in a short time. Dopamine, a neurotransmitter, delivers a sense of pleasure and reward, essential for survival, movement, and motivation—often referred to as the “feel-good” chemical.
When our brains are repeatedly flooded with dopamine, they change. During these moments of pleasure, our prefrontal cortex—the thinking part of the brain—becomes dampened. For instance, when we watch a short video we enjoy on social media, dopamine is released, and we quickly scroll to the next one. Soon our brains are soaking in dopamine and time slips away. This phenomenon, known as “doom scrolling”, is familiar to anyone on social media. Once the dopamine subsides, we return to a normal state of consciousness.
Neuroscience of Addiction
If this pattern repeats, the brain adapts, recognising these behaviours as dopamine sources and laying down new neural pathways. This process involves a protein called DeltaFosB, which strengthens those pathways with repetition. As a result, we become increasingly preoccupied and easily triggered; even a slight reminder of the activity stimulates anticipation. This is called “sensitisation.” However, the brain isn’t designed for so much excess dopamine. Like eating too much sugar, we may handle a little, but eventually our bodies reject the overload. The brain does the same, switching off the receptors that absorb dopamine, leading to desensitisation. We crave more but feel less satisfaction, requiring increasingly intense behaviours just to feel what we once did.
So this is how addictions form. If you persist with your primary behaviour, the brain undergoes further changes. It loses grey and white matter, particularly in the prefrontal cortex, which weakens its ability to override urges—a phenomenon known as “hypofrontality.” This diminishes your self-control and broader discipline. The limbic system, the emotional part of the brain, also reacts by becoming more reactive to addiction while losing interest in other activities. You may become single-minded, obsessed, anxious, and experience cognitive decline. Memory suffers, enthusiasm wanes, and changing behaviour becomes increasingly difficult. This process of brain change is called “neuroplasticity.” Just as plasticine changes shape when squeezed, the brain adapts when bombarded with supernormal stimuli.
Paths to Recovery
Have you experienced this? Do you know someone affected by an addictive behaviour? The good news is that people can find freedom from such behaviours and develop skills to resist future triggers and urges.
There are two ways to approach behavioural addiction recovery: scientific and spiritual. These approaches can complement each other, but we need to delve deeper into why and when an undesirable behaviour becomes a spiritual issue.
Scientific Approaches to Change
On the scientific side, we can apply simple strategies for effective results. We can harness the brain’s neuroplastic qualities to our advantage. The key is for this is dopamine—the very substance that led to our problematic state. Since repeated dopamine exposure creates new neural pathways, we must introduce enjoyable activities and hobbies. The brain also removes old, neglected pathways through a process called “synaptic pruning”. We need to stay determined and abstain from negative behaviours long enough for these pathways to weaken and fade away. Imagine a bush track left unattended; over time, weeds grow in, making it impassable.
The duration of the neuroplastic change process varies for each person, depending on the type of behaviour and severity of use. Generally, you can expect about 30 days to reduce cravings, around 60 days to establish new pathways, and roughly 90 days for the brain to default to new behaviours.
However, this straightforward idea becomes complex due to various factors. Understanding who you are and why you engage in certain behaviours is crucial. Are there deeper issues driving your triggers? I always advise anyone with problematic behaviours to consult a professional therapist for self-exploration. We often lack self-awareness, and various factors—environment, personality, past experiences—may impact us.
Research in addiction recovery also shows that people struggle to change on their own. Strategies and management plans are essential for directing efforts, and community support is invaluable. Lastly, a sincere desire for change is vital; without genuine motivation, if your heart isn’t in it, progress will be difficult. This is where community can play a crucial role in maintaining that motivation.
Spiritual and Moral Dimensions
But why would you want to address a behavioural addiction like pornography or social media? Some behaviours are inherently wrong, and pornography falls firmly into this category. The industry is exploitative, prioritising selfish pleasure and profit at the expense of vulnerable individuals. It contributes to a hypersexualised society, impacting countless young people, particularly girls and other vulnerable groups. The resulting misery, dysfunction, and confusion from these hypersexualised norms have made life increasingly difficult for younger generations, whose identities and meanings are shaped by the standards set by the internet and mainstream media. Relationships suffer, and our bodies and minds are deeply affected. To be clear, pornography is very harmful and always wrong.
But what about social media or gaming? On the surface, they may seem benign, lacking overtly unethical content. However, we must consider their impact on our brains, thinking, time usage, and how we treat others. The Bible repeatedly emphasises the need for self-control, which is a key attribute of the fruit of the Spirit (Gal 5:18). As we grow in Christ-like godliness, we should develop greater self-control. The Bible also explains the purpose behind this self-control: Christians are called to be “ambassadors” and “aliens” on Earth, with a mission to fulfil. Peter instructs us to prepare for action (1 Pet 1:13) so we can pray (1 Pet 4:7) and resist the devil (1 Pet 5:8-9). We don’t have time to waste on endless indulgence. As Paul notes in Titus 3:14, we must learn to do good and avoid being unproductive.
When we spend hours scrolling through social media (with adults averaging 2.5 hours daily) or mindlessly playing games like Candy Crush (with young people logging 12.5 hours a week), we waste precious time that could be dedicated to God’s work. Failing to use our time wisely is a serious issue. As Jesus said, you cannot serve two masters; you cannot serve God and mammon. If you find yourself controlled by something other than God, isn’t that idolatry? Shouldn’t that behaviour be purged? I would argue that if a controlling behaviour prevents you from practising God-focused self-control, then that behaviour is immoral. Feel free to discuss.
Biblical Guidance for Transformation
Most of us have something we need to address—some habit, secret, or attachment. So how do we tackle this? The Bible offers guidance:
If it’s sin-related, we need to repent (Luke 13:3). Without repentance, we cannot receive God’s forgiveness and remain under judgment (1 John 1:9). We struggle against sin and pursue the holiness that defines God and describes our future.
When tempted, we are to flee from sin (1 Cor 6:18). We shouldn’t linger or invite such behaviour into our lives.
Prayer is vital—not just for inviting God’s powerful intercession (Eph 6:18), but also because corporate prayer brings restoration to the church (James 5:16).
Our bodies matter to God, and we should strive to honour them. Christians are indwelt by God’s Spirit, which means everything we do to ourselves or to others includes God. Everyone is made in God’s image, so we are compelled to treat others well. Bodies are precious and should not be treated cheaply.
We are called to be filled with Christ (Eph 5:18; Phil 1:1) and to renew our minds (Rom 12:2) in the image of God (Col 3:10). This requires actively listening to Jesus through learning and meditating on scripture.
We are also exhorted to invest in positive, pure thoughts (Phil 4:8) and to learn discipline (Tit 3:14) as a supportive community (Gal 6:2). While Paul wasn’t a neuroscientist, he understood that we become what we dwell on, and we are to do this together as one body.
Lastly, our goal is love (1 Cor 13:13). Any and all activities that elevate our own interests above others, anything that doesn’t contribute to their benefit, is contrary to our calling.
Conclusion and Practical Resources
Much more could be said, but it’s clear that, as Christians, we have the tools to break harmful behaviours and move forward. Secular solutions resonate with and confirm the Bible’s powerful message for transformation.
My work focuses on helping Christians achieve this change. I’ve developed a short course called Resist, which integrates research and theology. There are other programs, like Overcomers Outreach, that also address problematic behaviours. I encourage engaging in any evidence-based process grounded in the gospel of grace.
With the Resist Program, we emphasise deep biblical engagement, guiding shame-filled or indifferent Christians to encounter Jesus, who is compassionate and powerful to change. We also incorporate scientific ideas for rapid brain change and life management, all within a supportive community context. The program lasts just five weeks and is low-cost, making it accessible to everyone.
This may be something that suits you and your church. If you’re interested, visit resistprogram.org to learn more and register. The program has been run many times with stunning results. I’ve seen chronic porn addicts regain control and develop sustainable joy and confidence. Anyone burdened by addictive behaviours can find freedom. Don’t give up or remain stagnant. Jesus saved you for a purpose: to follow Him wholeheartedly. If the universe was created by Him, in Him, and for Him, you can trust that He can work powerfully in you too.
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