Make sure to install a porn blocking app on your phone, too. Aim to update all your devices so they’ll keep you from viewing porn. Download an app like BlockerX to keep any of your tech porn-free. To make it even harder to access pornography—especially since it’s so prevalent online— activate your browser’s safe search filter, which will prevent you from finding anything that’s sexually graphic. Try changing your scenery so it’s porn-free, too. Avoid other forms of adult entertainment—like strip clubs—and revamp your room. Make sure it doesn’t have suggestive materials around, like porn posters or magazines.
For a simple meditation, sit or stand in a comfortable position. Then, focus your attention on your breath. When your thoughts wander, bring them back to your breath. Do this for at least 10 minutes. Listen to guided meditations on YouTube or try mindfulness apps like Headspace, Insight Timer, or Calm.
For example, jog in a scenic area, swim, or take a dance class. Consider going to the gym or joining a sports team, where you can connect with others. Exercise offer numerous benefits—it lowers stress, anxiety, and depression and boosts endorphins, dopamine, and serotonin, all of which can improve your mood. [4] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
For example, if there’s a particular time of the day that you masturbate, replace it with a social activity—at 7 P. M. , after you’re done with work, you can: text a friend, grab dinner with someone you’re interested in, or play pool with your buddies. Studies have shown a correlation between masturbation addiction and social anxiety, so as you quit, you’ll probably find a renewed sense of confidence and motivation to bond with others. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Hobbies have been proven to reduce your stress, improve your mood, decrease your anxiety, enhance your focus, and even lower your heart rate and blood pressure. A hobby is any activity you love doing during your free time—you might enjoy ones that are creative (like painting, writing, or sculpting), athletic (like playing soccer, learning martial arts, or kickboxing), academic (like studying business, coding, or poker), or leisurely (like vacationing or fishing).
Treat yourself to a variety of pleasurable activities, not just one. For example, eat a piece of candy on Monday, go to an arcade on Tuesday, buy yourself a book on Wednesday, listen to your favorite band on Thursday, go out with friends on Friday, go out to dinner on Saturday, and play your favorite video game on Sunday. When you get small bursts of dopamine (as opposed to many “hits” of it from chronically masturbating or watching porn), your mind and body will be more balanced, and you’re likely to feel more motivated because you’re seeking out a variety of new and novel rewards. [10] X Research source Avoid any alcohol or drug use, as these types of rewards will contribute to a cycle of dependence and may lower your mental and physical wellbeing.
Support groups promote healing, growth, and self-improvement because participants can discuss their challenges without any fear of shame. [12] X Expert Source Kelli Miller, LCSW, MSWPsychotherapist Expert Interview. 11 June 2020. Others in the support group can share their own advice and tips about how they managed a porn-free lifestyle. If you ever relapse and watch porn again, this is a very normal situation, and your support group can help you get back on track.
To address the reasons listed above, you might write follow-up details like, “I’ll be able to play pickup basketball again, connect on a deeper level with my girlfriend, and stay on task at work,” or, “I’ll appreciate the people I’m pursuing instead of comparing them to porn performers. ” You might experience “moral incongruence”—when your moral or religious values and your sexual behaviors don’t match up—so you want to give up porn to avoid that inner conflict. Just remember not to harshly judge yourself: the drive to masturbate is normal. Keep your list in a place where it’s easy to find, like inside your bedstand, so you can keep reviewing it. Studies show that just writing down a goal is highly effective because it encourages you to commit to it. [14] X Research source
For instance, let’s say you were going to quit over a 2-month period: Each segment would last 2 weeks. During weeks 1-2, masturbate and watch porn no more than 1 time a day. During weeks 3-4, cut down to 4 times per week. For weeks 5-6, limit yourself to just 2 times per week. Finally, masturbate and watch porn only 1 time altogether during weeks 7-8.
Leave your reminder somewhere discreet—only you need to know about your goals and your personal journey. Consider using an app, like Stop M, which offers a 30-day “no masturbation” challenge, tracks your progress, and motivates you to resist masturbation addiction. Tracking is a valuable tool to encourage accountability and set new habits.
You might say, “I’ve gotten into the habit of watching porn and masturbating every night to unwind. I really want to stop because I’m concerned that it’s hurting our relationship. I’d be interested in experimenting with different techniques to spice up our love life. Is that something you’d like to try?” Also check in about their emotional and physical wellbeing: “How are you doing after hearing about this? Is there any way I can make sure you feel respected and valued? What are you looking for in our sex life?”
Give yourself a pep talk like, “I have a lot of will power and can do anything I set my mind to. Tomorrow is another day. " Remember—if you want to get back on track, you’ll definitely be successful. Just return to your new lifestyle choices.
Discuss ACT Therapy (Acceptance and Commitment Therapy) with your therapist to come to terms with your urges—research shows that this shame-free approach is highly effective as those who use it reduce porn use by over 90% after 12 sessions. [20] X Research source Talk to your therapist about how to develop a “relapse plan” in case you masturbate to porn again and want to return to your preferred lifestyle habits. [21] X Research source Keep in mind that counselors have worked with many clients who have faced issues just like yours—there’s absolutely no reason to feel embarrassed about speaking up. Browse a directory of therapists and read their bios to see which ones resonate with you. For instance, you may wish to book a session with one who specializes in sex addiction.
