You're in your late twenties or thirties. Maybe forties. You have a career, maybe a partner, maybe kids. And you're still dealing with something you first encountered on a dial-up connection when you were fourteen.
The shame of that sentence alone is heavier than the habit itself. You've internalized a timeline: "I should have outgrown this by now." But you didn't outgrow it because it isn't something you grow out of. It's a neurological pattern that strengthens with repetition, and no one gave you the tools to interrupt it when it started.
You are not behind. You are not stunted. You are a person with an adult brain finally addressing something that started in a child's brain. That's not embarrassing. That's the most mature thing you've done.
You didn't outgrow this because it was never about maturity. You're addressing it now, and that's what matters.
Write down the age you first encountered porn. Then write your age now. Between those numbers is context, not failure.