Make a list (either mental or on paper/the computer) of all of the things that trigger you to engage in masturbation. This list might include things like: looking at pornography, thinking about sex or fantasizing, looking at sex-related items, increased stress or anxiety, or difficulty sleeping.
Pornographic materials may include: DVDs, magazines, pictures, posters, sculptures, and romance novels. Avoid driving by or entering triggering places such as: strip-clubs, brothels, or streets where prostitutes frequently hang out.
Remove or hide sex-objects that are triggering for you. These might include: condoms, lubrication (jelly or lotions), vibrators, dildos, sexy outfits, and anything else that you might have that could lead to thoughts of masturbation.
You can put parental controls on your computer or television through your internet/cable service which limits your ability to enter pornographic sites. Discuss this with your internet or cable provider. You don’t have to admit your issue to them because many people with children use these services to restrict their children from going to certain sites or television channels.
Some examples of positive or distracting activities you can try are: playing video games, watching a movie (non-sexual), going for a walk, going window shopping, playing with a pet, reading a book, playing an instrument, creating art (painting, coloring, sculpting), and writing in a journal.
Make a list of the things you need to complete each day. This list might include things like: complete work or school projects, go shopping, clean bedroom, pay bills, practice the guitar, and exercise. Keep this list handy. When you have the urge to masturbate, look at your list and tell yourself, “I don’t have time to masturbate right now. I need to get all of this done today. ” Get a job if you are old enough. A job is a good distraction and can help you structure your schedule. Not to mention you’ll have money to spend on activities that can distract and entertain you!
If you have the urge to masturbate, take a walk outside or go for a drive. If you are in public it may prevent you from masturbating. Additionally, it can take your mind off of your desire to masturbate. Ask a friend to hang out or spend time with your family. It will likely limit your ability to masturbate if you are in front of other people.
Try fun aerobic or exercise activities such as: skateboarding, swimming, hiking, biking, bowling, jumping-rope, dancing, aerobics, or yoga.
Identify the personal negative consequences of your habit of masturbating. This list might include things like difficulty completing work or school tasks, and disruption in personal relationships.
Set goals that are specific to your personal needs. Some individuals may want to avoid masturbation altogether for religious or cultural reasons, while others may want to reduce the amount of time they spend masturbating overall. It is easy to lose your sense of time while masturbating. Be sure of how much time you have until your next obligation, such as work, school, etc. If you do not have enough time until your next obligation, consider putting off masturbation until later.
Do not spend time in bed doing other activities such as reading, watching TV, or using the computer. Stay in a standing or sitting position the remainder of the time (during the day).
Go to bed early and wake up early if you can. [7] X Research source Avoid staying up too late in the night; this can lead to boredom and increase the likelihood of masturbation. If you have trouble sleeping at night and use masturbation as means for relaxation, try deep-breathing instead. Simply breathe deeply and slowly in through your nose and out through your mouth until you fall asleep.
