How to Stop Masturbation Habit

This wikiHow teaches you to stop masturbating by keeping your life busy, with purpose, and the right mindset.

Table of Contents

Looking for help

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Know when to seek help. Masturbation is a natural and healthy behavior. Even if you regularly masturbate, you are not necessarily addicted. If you have no control over your thoughts or desire to masturbate, or your masturbation is having a negative effect on your studies or work, it may be time to get help. Don’t feel embarrassed, and remember that many people have the same problem. Seeking help is a brave act, and most people you meet will consider it so. ^{[1] X Research Source}

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See a medical professional. Counselors, psychologists, and psychiatrists are all trained to help people with varying degrees of addiction. Bawys head first by meeting with a therapist in your area, who will assess your addiction and refer you to more specialized help if needed. ^{[2] X Harvard Medical Schop Trusted Source Go to Source}

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Talk to a therapist about how masturbation has affected your life. Some people may masturbate to distract themselves from feelings, emotions, and problems. Be open with your therapist when talking about the effects masturbation has on your life. ^{[3] X Research Sources}

It may take several sessions before you feel comfortable with the specialist. This is a normal thing. Be gentle.
If you feel empty, sad, or angry before or after masturbation, share the details with a therapist. They can help you identify the source of those feelings.

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Talk about treatments. Masturbation addiction is considered by some to be a form of sex addiction. Your specialist may recommend a combination of medication and cognitive behavioral therapy to help you through. ^{[4] X Trusted Source PubMed Central Go to Source}

Keep life busy and purposeful

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Find an outlet for your time and energy. Fill your schedule with lots of activities. Feeling drawn when doing something can help you forget the urge to masturbate, and attractive destinations will distract you every time the urge comes up. Try looking at the following options:

Harnessing creativity . The process of transforming sexual desire into creative activity (called sublimation) is something that monks and sages have used for centuries. Practice writing, learn to play an instrument, paint, draw, or do anything that makes you feel creative.
Play sports . To be good at a sport you need to be patient and disciplined. Develop a hobby like running or swimming, join a team sport like soccer, basketball or tennis. Any sport can help you de-stress, be happier, and focus on your physical fitness in a positive way. Yoga is also a form of exercise that can help you relax and reduce your chances of having an urge to masturbate.
Eat healthy . Fruits and vegetables have a positive effect on the body and provide the nutrients needed to boost energy throughout the day. Avoid foods that stimulate libido like oysters, salmon, peppers, coffee, avocados, bananas, and chocolate.
Find a new hobby or develop a skill . Learning something takes practice to focus the brain on the lasting gratification of achieving a goal, rather than the instant gratification of masturbation. Learn skills like cooking, carpentry, archery, baking, public speaking, and gardening.
Spend time volunteering . Devote your efforts to helping teenagers less fortunate than you, such as working at a relief center, teaching poor students, cleaning disaster areas, or raising money for a noble cause some. You will feel the forgiveness when helping others and there is not much time left to deviate from the set goal.
Get enough sleep . The urge to masturbate can become very powerful, so you need to have enough energy to resist the thought. Try to get at least 8 hours of sleep every night. If you often forget to go to bed on time, set an alarm clock.

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Plan to avoid masturbation at times of the day when “lust is on the rise”. If you have problems before bed or in the shower, try to avoid the urge to masturbate at that time. For example, if the problem occurs at night, jump out of bed and do push-ups until you’re exhausted so you can’t do anything but sleep. If you feel the urge to masturbate most in the shower, shower in very cold water so that you can’t stay in the bathroom for long, and this also saves you time and water.

If you always masturbate every time you come home from school, have a plan ready to banish boredom after school. If you don’t have a lot of things to do that distracts from sex, you find a way to fill your schedule. You’ll find it easier to avoid masturbation when you’re too busy or tired to get distracted.
If you often feel the urge to masturbate in the morning, try wearing more pants to make groping difficult.

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Limit alone time. If you often masturbate because you feel lonely, find ways to participate in social activities as much as possible. This means that you should join many clubs or social activities, accept and send invitations to people, give up old habits to make more friends. If you want to date someone, ask a friend to arrange it for you or sign up for an online dating site.

There’s another thing you can do to limit your time at home alone. If you tend to masturbate the time before your parents get home from work, go for a walk during that time or go to a coffee shop to do your homework.
Even if all your friends are busy, you can still curb your urge to masturbate by going out socially. For example, instead of watching football at home, you can go to a coffee shop to watch. That way you don’t need friends to still be lonely, eventually you won’t have time to masturbate.

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Stop watching porn on the computer. One of the reasons you masturbate a lot is because you know you can watch porn for a few seconds if you want. However, if you do not have enough determination to stop watching movies, there are other measures to take to accomplish this:

Consider installing porn blocking software on your computer. Of course you will know the password to easily disable the lock function, but when the machine asks for the password you will remember your determination. You can enter any password into the text file, copy and paste it into the box that asks for a password and confirm, and then delete the text file. So you cannot know what the password of the blocking software is. This is the best way to stay strong and prevent you from struggling with yourself.
If you have a tendency to masturbate while watching porn on your computer, move it to a room where other people can see you.
If you have pornographic tapes or pictures on paper, destroy them immediately.

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Determination and patience. Quitting the habit of masturbation is not something that can be done right away. It is a process that requires determination, there will be times when you make mistakes or fall. The fight is really tough, so you have to commit to not letting mistakes get in the way.

Regulation of reward system. Reward yourself every time you behave in line with the set direction. For example, if you can get through two weeks without masturbating, then indulge yourself a little like playing a new game or eating an ice cream.

Have the right way of thinking

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Stop torturing yourself. Remember you are human too and humans masturbate. Some studies show that up to 95% of men and 89% of women admit to masturbating. ^{[5] X Research Sources} You’ll be less embarrassed knowing you’re not the only one doing it.

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Do not believe the rumors about the harmful effects of masturbation. If you want to stop masturbating, do it for personal and ethical reasons, not health-related reasons. The only health problem is the sharp pain from too much masturbation, but it will go away if you stop touching. Here’s what masturbation can’t do to your body:

Masturbation does not cause infertility, premature ejaculation or impotence.
Masturbation does not cause insanity.
Masturbation does not cause blindness or black spots in front of the eyes.
Masturbation does not make you urinate more.
Masturbation does not affect beard, growth, facial features, kidneys, testicles, skin problems or any major physical problems! These are all just false rumors.

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Understand that the problem will improve. If you believe you can find a way to stop masturbating, then you can. Your goal may not be to stop masturbating completely, but to limit it to a healthy level, like once or twice a day. That’s still perfectly fine. If you have faith that you can win this battle, then you have a higher chance of success instead of constantly speculating.

That said, one day you will fall back into old habits. If one day you masturbate even though you don’t intend to, don’t have the thought “Oh, no matter what today has failed”, then you continue masturbating throughout the day and start again the next day. tomorrow. This is as logical as thinking that you should eat the whole cake because you ate a cookie anyway and ruined your diet that day.

Advice

Encourage yourself by reminding that giving up masturbation is beneficial for sexual performance, because if you don’t masturbate a lot, you’ll have more energy and be more sexually aroused when you have sex with your partner. In addition, the pleasure is also stronger because that emotion is not overused by you. For optimal hormone levels, you should limit masturbation to no more than once a week. Research shows that men who don’t masturbate for a week experience a slight increase in testosterone levels, after which time testosterone drops again.
Avoid thinking about masturbation by listening to music.
Set small goals, start with a 3-day withdrawal period, surpassing that limit is proof that you have delivered on your commitment. Then extend the time to a week, 10 days then two weeks, keep increasing to 17 days and so on..
Exercise daily in the evening to make you tired at night. Because masturbation usually takes place at night, if you feel exhausted, you will prioritize going to bed instead of masturbating.
Avoid sitting in bed. Use a table/chair and always sit with others.
When the feeling of desire becomes intense, take a cold shower! Bathing not only helps to relax the mind but also has many other benefits for general health.
When you feel the urge to masturbate, go for a brisk walk or jog. Always get plenty of work when the feeling of desire arises.
Try fasting. Fasting for a few hours a day can distract your thoughts from sexual desire. Fasting is similar to a diet that avoids craving foods or drinks for a period of time. If you do it regularly, you will have better control over your desires.
If an urge or lewd thought comes to mind, immediately think of another topic such as football, basketball, etc.
If you have problems masturbating in the shower, set a short alarm time and try to get out of the shower before the clock rings.
It’s easier to give up masturbation if you have a partner, then she can help you. For example, spend time going to the movies, shopping or even playing sports together. Thus the feeling of desire no longer appears and you will eventually forget it.

Warning

Remember that members of the clergy and even medical professionals are human beings and can make mistakes. If you ask for help and they suggest a method that you find uncomfortable, then seek another opinion.
Some video games, movies, or books have sexual content, for example in which characters are very seductive or sexually active (passionately kissing or even having sex). So if you’re playing video games to distract yourself, be careful! You must learn about movies and books first, do not watch/read if they contain sexual content.

Steps

Looking for help

Keep life busy and purposeful

Have the right way of thinking

Advice

Warning

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