How To Pornography and masturbation should be stopped gradually.
Masturbating is a normal behavior, even if you feel embarrassed about it.It is okay to be curious about sex and enjoy pornography.If you feel that these habits are harmful to you, you may want to quit them.Changing your habits will help you quit.Porn and masturbation should be replaced with distraction activities.If you want to watch porn and masturbate, build a healthy mindset.
Step 1: New habits to choose from.
If you replace a habit with something else, you may be able to stop it.Pick a habit that is related to the habit you want to stop.You can replace your old habit with this new habit by identifying ways to incorporate it into your day.You could replace masturbating with drawing because it relaxes you and makes you feel better.It is easy to engage in your new habit if you keep your drawing materials next to your bedside table.You could replace watching porn with watching a show with someone else.Make plans to watch the show together.
Step 2: Triggers that make you want to masturbate should be removed.
Think about the things that make you want to engage in these habits, like a suggestive poster or a box of tissues.Triggers can be anything that makes you want to stop.You can be more successful in quitting if you remove the Trigger from your life.It is possible to remove yourself from online forums or websites that contain a lot of sexual content that makes you feel tempted.It is possible to remove suggestive posters, pornographic magazines, and items used for masturbation from your room.To make it harder to access pornography, put a safe search filter on your computer.
Step 3: Allow for gradual elimination of these habits.
If you want to quit, set a deadline of 3-6 months from now.Divide that time into 4 segments.You should only be able to do it once a day during the first segment.Cut that to 4 times a week during the 2nd and 3rd segments.During the last segment, masturbate and watch porn once a week.Let's say you were going to quit for 2 months.The segments would last 2 weeks.During weeks 1-2, masturbate and only watch porn once a day.Cut down to 4 times per week during weeks 3-4.Limit yourself to 2 times per week for a few weeks.During weeks 7 to 8, masturbate and watch porn once.
Step 4: To stay motivated, make a list of the reasons you want to quit.
Changing your habits will require a lot of motivation.Creating visual reminders for yourself is a great way to stay on track.Write down why it is important for you to quit, then post your reasons in areas that are visible to you.You can put your list on your phone, computer, and bedside table.This will help you remember that you want to stop.You might have reasons like, "I feel less connected to my girlfriend," or " I'm worried that I may be addicted."
Step 5: If you want to distract yourself from your urges, start a new hobby.
You can choose a hobby that interests you.Watching porn and masturbating are both pleasurable activities, so your hobby should produce a similar effect.Try to join a recreational sports team.Making art.A person learns to play an instrument.Knitting.Building electronics.Making machines fight.A martial arts class.
Step 6: You should treat yourself to things that make you happy.
When you masturbate or watch porn, your body releases the pleasure hormone dopamine, which makes you want to do it more.This hormone is released when you eat or shop.If you treat yourself to other pleasures, like listening to your favorite band, taking a relaxing shower, and shopping, you may be able to reduce your desire.Treat yourself to more than one pleasurable activity.You can eat a piece of candy on Monday, go to an arcade on Tuesday, buy yourself a book on Wednesday, listen to a band on Thursday, and play your favorite video game on Sunday.
Step 7: It is possible to exercise.
It helps you feel more relaxed if you watch porn and masturbating.It's possible that exercise can make you feel the same way.Cardio activity helps you release excess energy.It is more fun to do an activity that you enjoy.Go for a brisk walk, run, swim, or take a dance class.You could join a sports team or go to the gym.
Step 8: Meditate for a while.
It is possible that meditation can help you deal with desire.If you want to meditate, sit or stand in a comfortable position.Your attention should be on your breath.Bring your thoughts back to you.For at least 10 minutes, do this.Look for guided meditations online or use an app.
Step 9: Masturbation is normal and can be healthy.
Your body wants to masturbate, even if you feel embarrassed or guilty.It supports your sexual health and makes you feel good.There is nothing wrong with you.If you think it's the right decision for you, you should stop.If you have concerns about masturbation or pornography, you should talk to your doctor.
Step 10: When you give in to temptation, don't punish yourself.
It is likely that you will slip up at some point.You should not beat yourself up for this.Give yourself credit for working so hard because you are doing the best you can.Get back on track with your plans to quit.Don't feel guilty because everyone has messed up.You can be successful if you stick with it.
Step 11: If you are in a relationship, talk to your partner about your needs.
If you are honest, your relationship will be better.Your partner should know about your porn and masturbation habits.If you have a sexual relationship with them, tell them what you want.Listen to your partner's needs so you can compromise.You could say, "I have gotten into the habit of watching porn and masturbating every night before bed."I feel like it hurts our relationship and I want to stop.We should try some different techniques when we are together.Is that something you would like to try?
Step 12: If masturbating or watching porn interfere with your life, see a therapist.
If you are struggling to stop completely, it is okay.You might need more strategies to quit.A therapist can help you figure out why you need to engage in these habits.They will help you learn how to deal with temptation.Ask your doctor for a referral if you want to see a therapist online.If you feel embarrassed or guilty for masturbating, your therapist can help you.Your desires are normal.You can find support groups online or in person.