Buzz
You may feel embarrassed about masturbation, but it is actually a normal human behavior. Similarly, curiosity and the enjoyment of stimulation from pornography is also quite natural. However, you might wish to quit these habits if you find they are harmful to you. If you're ready to let go, begin by changing your routine. Additionally, replace porn and masturbation with activities that distract you from them. During this process, it's important to develop a healthy mindset towards your desires to watch pornography and masturbate.
Steps
Change your habits
Adopt new habits to replace watching adult films and masturbating. Stopping a habit is difficult, but replacing it with something else is easier. Try to pick a new habit that relates to the one you want to break. Then, find ways to integrate this new habit into your schedule to replace the old one.
- For example, you might replace masturbation with drawing, as drawing helps you relax and keeps your hands busy. Keep your drawing materials near your bed to easily link and build this new habit.
- Similarly, you can replace watching pornography with watching TV shows with someone else. Plan in advance to watch TV together.
Eliminate triggers that make you want to watch pornography or masturbate. Consider things related to these habits, like provocative posters or a box of tissues. These triggers can lure you back into old patterns. When you notice a trigger, remove it from your environment to make it easier to break the habit.
- For example, you could leave forums or websites that contain tempting pornographic content.
- Similarly, it's best to get rid of provocative posters, adult magazines, and any items used for masturbation in your room.
- Set up safe search filters on your computer to make it harder to access pornography.
Set a timeline to gradually break these habits. Start by setting a deadline to stop these habits at once, like 2-3 months from now. Then, divide the time into 4 phases. During phase one, limit yourself to once per day. In phase two, cut down to 4 times a week, then to 2 times a week in phase three. Finally, in phase four, limit it to once a week.
- For example, if you want to quit within 2 months, each phase could last 2 weeks. During weeks 1-2, you allow yourself to masturbate or watch porn once a day. In weeks 3-4, cut down to 4 times a week. In weeks 5-6, reduce it to 2 times a week. Finally, in weeks 7-8, only once a week.
Create a list of reasons why you want to quit to stay motivated. Changing a habit takes a lot of motivation. A great way to maintain progress is by setting visual reminders for yourself. Write down your reasons for wanting to quit, and post them in visible places.
- For example, you might want to keep this list on your phone, near your computer, and on your bedside table. This helps remind you to avoid temptation.
- Your reasons might include: “I feel disconnected from my girlfriend,” “I masturbate/watch too much porn,” or “I’m worried I’m addicted.”
Advice: You may feel the need to quit because you believe pornography and masturbation are morally wrong due to personal or religious reasons. If that’s the case, it’s understandable why you want to make a change. However, try not to judge yourself, as everyone goes through these things.
Replace pornography and masturbation
Start a new hobby to distract yourself from cravings. Choose an engaging hobby that excites you. Both watching pornography and masturbation are activities that provide enjoyment, so your new hobby should offer similar satisfaction. Try activities like:
- Joining a recreational sports team.
- Creating art.
- Learning a musical instrument.
- Knitting.
- Building with Arduino.
- Constructing battle robots.
- Joining a martial arts class.
Indulge yourself with other pleasurable activities. When you masturbate or watch pornography, your body releases dopamine, the hormone that makes you crave more. This hormone is also released during enjoyable activities like eating or shopping. This means you can reduce your desire to masturbate by treating yourself to other pleasures like your favorite food, listening to your favorite band, soaking in a bath, or going shopping.
- Enjoy a variety of pleasures instead of just one. For example, on Monday, treat yourself to candy; on Tuesday, play video games; on Wednesday, buy yourself a book; on Thursday, listen to your favorite band; on Friday, hang out with friends; on Saturday, dine out, and on Sunday, enjoy a favorite video game.
Warning: Don't use alcohol or drugs to suppress the urge to masturbate or watch pornography. This will only make things worse.
Exercise for 30 minutes daily to release energy. You may find that watching pornography and masturbating brings satisfaction because they help you relax. Fortunately, exercise can give you a similar feeling. Start doing cardio every day to help release excess energy. Choose an activity you enjoy to keep yourself motivated.
- Try fast walking, running, swimming, or taking a dance class. Consider joining a sports team or going to the gym.
Meditation to calm your mind and resist temptation. Meditation helps you relax and practice mindfulness, which can help you overcome cravings. For a simple meditation, sit or stand in a comfortable position. Then, focus on your breath. When your mind starts to wander, gently bring it back to your breathing. Practice meditation for at least 10 minutes.
- You can find meditation guides online or use apps like Headspace, Insight Timer, or Calm.
Develop a healthy mindset
Recognize that masturbation is perfectly natural and healthy. Even if you feel embarrassed or guilty, your body naturally wants to masturbate. It helps you relax, relieves stress, and supports sexual health. Understand that there's nothing wrong with it. Decide to stop masturbating and watching pornography only if you feel it's the right choice for you personally.
- You might want to talk to your doctor about concerns related to masturbation and pornography.
Don't punish yourself when you're tempted. Temptation is everywhere, and sometimes you may not be able to resist. Don't blame yourself for this. You're doing your best, so recognize the effort you're putting in. Then, get back on track with your plan to break the habit.
- Everyone slips up now and then, so don't feel guilty.
- If you want to quit, you'll succeed if you stay committed to your routine.
Talk to your partner about your needs in the relationship. You might feel embarrassed, but honesty is essential in a relationship. Share with your partner your habits of masturbation and watching pornography. Explain what you're hoping for in your relationship, if anything. Then, listen to their needs so you both can work together to find a solution.
- You might say, "I have a habit of watching porn and masturbating every night before bed. I really want to stop because I feel like it’s affecting our relationship. I’d like us to try something new when we’re together. Would you be open to that?"
See a therapist if masturbation and pornography are truly affecting your life. If you find it difficult to quit completely, that's okay. You may need additional strategies to help you stop. Fortunately, a therapist can help pinpoint why you're drawn to these habits. Then, they can develop psychological strategies to help you resist temptation.
- Look online to find a therapist or ask your doctor for recommendations.
- If you're feeling guilty or ashamed about masturbation, a therapist can help you overcome these emotions. Remember, your desires are completely normal.
Advice
- Masturbation does not cause any health problems. In fact, it can help relieve stress and improve sexual health. The only reason to quit masturbation is if you believe it’s an issue.
- If you happen to be tempted, don't worry. When it happens, reflect on why you encountered this obstacle, then try to get back on track with your plan to change.
Warning
- If you masturbate or watch pornography to the point that it affects your life, it's best to seek a therapist who can help you overcome this. While these activities aren’t inherently wrong, they become a problem if they interfere with your daily life.
