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You may feel embarrassed about masturbating, but it’s actually normal human behavior. [1] X Research Source Similarly, it is normal to be curious and enjoy the sensations of being aroused by pornography. [2] X Trusted Source American Psychpogical Association Go to the source However you may also want to kick these habits if you find them to be harmful to you. If you’re ready to give up, start changing your habits. Plus, replace porn and masturbation with activities that distract from them. As you practice this process, build a healthy mindset about your desire to watch porn and masturbate.
Steps
Change the habit
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Choose new habits to replace adult movies and masturbation. It’s hard to stop a habit, but it’s easier to replace it with something else. Try to pick a habit that is related to the habit you want to quit. Then identify ways to incorporate this new habit into your schedule to replace the old one. [3] X Research Sources
- For example, you can replace masturbation with drawing, because drawing relaxes you and keeps your hands busy. Keep your drawing tool next to your bed for easy bonding and forming new habits.
- Similarly, you can replace watching porn by watching TV shows with someone. Plan ahead to watch TV together.
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Eliminate triggers that make you want to watch porn or masturbate. Think of things that are associated with those habits, like a provocative poster or a box of tissues. Stimuli can seduce you back to your old ways. So when you notice a stimulus, remove it from your life to make it easier to break old habits. [4] X Research Sources
- For example, you can leave forums or websites that contain a lot of sexually explicit content that you find tempting.
- Similarly, it’s best to remove all provocative posters, adult magazines, and other masturbation items in your room.
- Install a safe search filter on your computer to make it harder to access porn. [5] X Research Sources
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Establish a timeline to gradually eliminate these habits. First, set a deadline to give up the habits at once, say 2-3 months from now. Then divide the time into 4 periods. During the initial phase, limit it to once a day. Then cut it down to 4 times/week in phase 2 and 2 times/week in phase 3. Finally, in stage 4 only masturbate or watch adult movies once/week. [6] X Research Source
- For example, you want to give up an old habit in 2 months. So each phase lasts 2 weeks. During weeks 1-2, you can only masturbate or watch porn once a day. In weeks 3-4, cut down to 4 times/week. Weeks 5-6, limited to only 2 times/week. Finally, masturbate and watch adult movies once a week for 7-8 weeks.
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Make a list of reasons why you want to quit to stay motivated. Changing habits requires a lot of motivation. A good way to stay on track is to create visual reminders for yourself. Write down reasons why breaking the habit is so important, then post them in a visible place. [7] X Research Sources
- For example, you might want to keep the list on your phone, near your computer, and on your bedside table. This helps remind yourself to avoid temptation.
- Your reasons could be: “I feel disconnected from my girlfriend”, “I masturbate/watch too many movies”, or “I worry about getting addicted”.
Tip: You may find it necessary to give up because you think porn and masturbation are morally wrong, for personal or religious reasons. If you feel that way, you can understand why you want to change. At the same time, try not to judge yourself because everyone goes through things like this. [8] X Research Sources
Replace porn and masturbation
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Start a new hobby to distract yourself from desires. Pick an interesting hobby that interests you. Watching porn and masturbating are both pleasurable activities, so your new hobby should have the same effect. For example, try things like: [9] X Research Sources
- Join a recreational sports team.
- Arts creativity.
- Learn an instrument.
- Knitting.
- Assemble the arduino.
- Assemble combat robots.
- Take a martial arts class.
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Indulge yourself with pleasurable things. When you masturbate or watch adult movies, your body releases dopamine, which is the hormone that makes you want to do more. This hormone is also released when you do pleasurable activities like eating or shopping. This means you can also reduce your urge to masturbate by treating yourself to other pleasures such as your favorite food, listening to your favorite band, taking a bath, and going shopping. [10] X Trusted Source PubMed Central Go to Source
- Enjoy many different kinds of marketing activities, not just one. For example, Mondays you eat candy, Tuesdays go to play games, Wednesdays buy yourself a book, Thursdays listen to your favorite band, Fridays go out with friends, Saturdays go out to dinner, and Sunday Japan is playing a favorite game.
Warning: Don’t use alcohol or drugs to quench your urge to masturbate and watch porn, this will only make things worse.
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Exercise 30 minutes a day to release energy. You may find watching porn and taking selfies gratifying because they help you relax. Fortunately, exercise feels the same way. Start doing cardio every day to help release excess energy. Pick an activity you enjoy to get more excited about doing. [11] X Research Source
- Take a brisk walk, jog, swim, or take a dance class. You might consider joining a sports team or going to the gym.
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Meditate to calm your mind and overcome temptation. Meditation can help you relax and practice mindfulness, helping to overcome cravings. For a simple meditation, sit or stand in a comfortable position. Then focus on the breath. When the mind wanders, bring it back to the breath. Do the meditation for at least 10 minutes. [12] X Research Source
- You can find meditation guides online or use apps like Headspace, Insight Timer, or Calm.
Building a healthy mindset
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Realize that masturbation is completely normal and healthy. Whether you feel ashamed or guilty, your body will naturally want to masturbate. It helps you relax, releases stress and supports sexual health. Understand that there is nothing wrong with that. Decide to give up masturbation and adult movies only if you think it’s the right decision for you personally. [13] X Research Source
- You may want to talk to your doctor about your preoccupation with masturbation and pornography.
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Avoid punishing yourself when you’re tempted. Temptations are everywhere, and it’s likely that sometimes you just can’t resist. Don’t blame yourself for this. You’re doing the best you can, so admit that you’re working hard. Then get back on track with your plan to kick the habit. [14] X Research Source
- Everyone has a fall, don’t feel guilty.
- If you want to give up, you will only succeed if you stick to the regimen.
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Talk to your partner about your needs in the relationship. You may feel embarrassed but the important thing in a relationship is to be honest. Tell him about your masturbation and pornography habits. Explain what you want in your sexual relationship, if you have one. Then listen to the other person’s needs so you can both work out and compromise. [15] X Research Source
- You could say, “I have a habit of watching porn and masturbating every night before bed. I really want to stop this because I feel it is hurting our relationship. I want us to try some different ways when we’re together. Do you want to try something new?”
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See a therapist if masturbation and porn are really affecting your life. If you find it difficult to give up completely, that’s okay too. You may need more strategies for giving up. Luckily, a therapist can help determine why you’re getting into these habits. They will then map out psychological strategies to help you deal with temptation. [16] X Research Source
- Look online for a therapist or ask your doctor for recommendations.
- If you feel guilty or embarrassed about masturbation, a therapist can help you work through these feelings. Remember, your cravings are completely normal.
Advice
- Masturbation does not cause any health problems. In fact, it also helps you reduce stress and improve sexual health. The reason to give up masturbation is because you think it’s a problem. [17] X Research Source
- It’s okay if you get tempted. When that happens, think back to why you’re stuck, then try to get back on track.
Warning
- If you masturbate or watch porn so much that it affects your life, it’s best to see a therapist to help you get over it. While there’s nothing wrong with these activities, it’s still a problem if they interfere with your life. [18] X Research Sources
X
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,275 times.
You may feel embarrassed about masturbating, but it’s actually normal human behavior. [1] X Research Source Similarly, it is normal to be curious and enjoy the sensations of being aroused by pornography. [2] X Trusted Source American Psychpogical Association Go to the source However you may also want to kick these habits if you find them to be harmful to you. If you’re ready to give up, start changing your habits. Plus, replace porn and masturbation with activities that distract from them. As you practice this process, build a healthy mindset about your desire to watch porn and masturbate.
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