How To Quit Pornography and Masturbation 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.Change your habits if you want to quit.Porn and masturbation should be replaced with distraction activities.If you want to watch porn and masturbate, try to build a healthy mindset.
Step 1: New habits to choose.
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.To replace your old habit, identify ways that you can incorporate this new habit 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 TV show with someone else.Make a plan to watch the show together.
Step 2: Triggers that make you want to masturbate should be removed.
Think about what makes 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.You can 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 for you to access pornography, put a safe search filter on your computer.
Step 3: Slowly eliminating these habits can be accomplished with a timeline.
If you want to quit, set a deadline of 3 months from now.Divide the 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.Say you were going to quit for 2 months.Each segment 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 and 8, masturbate and watch porn once.
Step 4: To stay motivated, make a list of the reasons you want to quit.
It will take a lot of motivation to change your habits.Creating visual reminders for yourself is a great way to keep 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.It 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 and join a recreational sports team.The artist is making art.A person is learning to play an instrument.There is knitting.Building electronics.Making machines fight.A martial arts class is taking place.
Step 6: Treat yourself to things that make you happy.
The pleasure hormone dopamine is released by your body when you masturbate or watch porn.This hormone is released when you do other pleasurable activities.You can reduce your desire by taking a relaxing shower, listening to your favorite band, and shopping.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 your favorite band on Thursday, and go out with friends on Friday.
Step 7: Exercise.
It helps you feel more relaxed when you watch porn and masturbating.It is possible that exercise can make you feel the same way.Cardio activity can help you release excess energy.It is more fun to do an activity that you like.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.
It's 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.Don't let your thoughts wander, bring them back to you.This should take at least 10 minutes.Look for guided meditations online or use an app.
Step 9: Masturbation is normal and may be healthy.
Your body wants to masturbate, even if you feel embarrassed or guilty.It supports your sexual health and makes you feel good.Understand that 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 may want to 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 times.Don't get emotional 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.If you stick with it, you can be successful.
Step 11: If you are in a relationship, talk to your partner about your needs.
If you're honest, your relationship will be better.You should tell your partner about your porn and masturbation habits.If you have a sexual relationship with them, tell them what you want.You can compromise if you listen to your partner's needs.You might say, "I have gotten into the habit of watching porn and masturbating every night before bed."I feel like it's hurting our relationship and I want to stop.When we are together, I would like for us to try different techniques.Is that something you would want to try?
Step 12: Masturbating or watching porn can affect your life.
It is okay if you are struggling to stop.Additional strategies may be needed to help you 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.Support groups can be found online or in person.