How to STOP Masturbating? – Overcome Porn Addiction [NOFAP]

Do you find yourself relapsing with your porn addiction? Then there is a big chance that you have no strategy for overcoming porn addiction. In this article I will provide your with tips to stop masturbating, so that you can overcome porn addiction in just a matter of time.


1# Addict or habit?

Now why you really came here. You came here for “How to stop masturbating”. This article is one the biggest articles about “How to stop masturbating?” This article will provide you solutions, tips and tricks to stop masturbating.

Before we start you have to ask yourself am I a porn addict or is it just a habbit. Those are 2 different degrees of porn use. How can you know that you are addicted? You test it out. Can you go 7 days without porn? If not then you are addicted. If you are addicted then it needs a hard approach. If it is just habit then you can take it easy.

2 Options.

In the beginning you have 2 options.

  1. Soft approach
  2. Cold turkey

1. What is the soft approach?

The soft approach is as obvious a soft approach. You take it easy on yourself. You give yourself time. And this is really recommend if you just start with NOFAP. And does it work? Well very easy you begin with cutting porn out of your life. And after a week or 2 then you stop masturbating. You start with small goals of 1 or 2 days. And after you reach each goal you add one day to it. After a while you will add 5 to 10 days to each goal.

What are the negatives to this approach?

Well you will have a lot more relapses and you will recover slow. It is also good if you just want to do porn and masturbating less. But not quit it.

2. What is cold Cold Turkey?

Cold Turkey is the hard approach and the most effective. What is Cold Turkey? Very easy you just cut porn and masturbating out of your life. This approach is very hard why? Once you take a leg from away from the table the table has 2 choices. 1: Put the leg back. (Start again with porn and masturbation) 2: Make it you as hard as possible until it can balance himself. With this approach it is important that you try to reach the highest goal as possible. If your goal is 2 weeks, if you reach this then you should try to add 1 day or at least a week to it. Why? Because every time that you get to a certain point you are close to success. But if you give up then you have to start all over again.

What are the negatives for this approach?

It will be super hard. And believe me there will be days that the urge to masturbate will be so hard. That you have cut yourself from the internet. But this is the fastest way to recovering.

2# Find the reason why you masturbate:

 

There is always a reason why you masturbate. You find the reason and solve it then you will solve a big part of your porn addiction. My reason was that I start using porn on an early age. So it was part habbit. But my other reason was that after one steady relationship I had never another girlfriend. Basically I missed love in my life.

Search for your reason. And solve it, then you will solve a part of your addiction.

3# Cut triggers out of your life!
overcoming porn addiction

Triggers are most of the time the reason why you start masturbating. What is a trigger? A trigger is something that triggers your brain in thinking about porn. It can be a girl walking by on the street, it can be a picture of a hot girl. Or it can be a memory of a porn movie

1. Hot Girls on the street

If you see a hot girl walking by on the street and you think about porn. Then you have to make a conscious decision to not look at her. Otherwise you will trigger yourself. I don’t do this because I like beautfiul women too much.

2. Memory of a porn movie

Whenever you think about porn you have snap yourself away from it. If you think longer than 10 seconds you would want to masturbate. It is important tha you snap yourself away. How can you do that? Very easy, by imaging a red X in front of it. And it will disappear. Also you can clap in your hands. And it will disappear to.

Triggers on the computer.
overcoming porn addiction

37% – 80% of the internet is porn. Every second 30.000 internet users look at porn. And that is a lot. You would think to yourself that every time you search something you would find some porn. That is what makes it really hard for us guys to stop masturbating. Behind every corner their is a trigger. We have to take action if we want to stop masturbating. Luckily in this article about “How to stop masturbating?” you will find solutions for this prolem.

These are all the programs that I use on my computer to remove triggers from the internet.

1: Safe Search: This program is from google self. And you can activate it to filter all porn from the internet. It is very easy. The only negative thing is that it is also very easy to delete it. But the good thing is that it is totally free. To activate it go to this site: http://www.google.nl/preferences and there you will see Safe Search.

2: Cold Turkey: This one of the most effective programs. You can enter the sites that you want to block. And this program will block them. There are no excuses with this program. Cold Turkey will work as an admin of your computer. You CAN’T delete it. That’s why it is good. Because once your brain brain will tell you to masturbate it will do everything in his powers to make you masturbate. This porgram has a free version and a paid version. The free version can only block for 3 days at the time. The paid version can block sites a year of more. If you want to this  program you can download it here. http://getcoldturkey.com/ if you buy it. Just tell them “www.OXDevelopment.com send me here”

3: K9 Protection: I’m not a fan of this program. But it is still effective for blocking porn.

4: Anti porn Pro: This program will filter out all the porn on the internet. The negative thing is that you delete it easily.

Block triggers from your phone.

In the new ages we look at our phone more than 100 times a day. And most of the guys masturbate to their phone. Why? Because it is easy to reach, it is portable. You masturbate in every place. Quick and easy. Unfortunally that asks for hard approaches. You phone has become an important trigger to look a porn. If you wan it or not. At we found some solutions to block porn (also other solutions) on our phones. I have only an android phone, maybe some apps are not available on the apple store.

1: Emergency app: NoFap: With this app you will have to make to habit to go to this app whenever you feel the urge. Every time you feel the urge to masturbate you have to go to this app and press the emergency. This will give you a good quote, video or reddit article that will prevent your from masturbating. Download here:  https://play.google.com/store/apps/detailsid=org.nofap.emergency

2: NoFap Counter: This app will hold count.

3: NoFap Companion: This app is another counter. But this app will give you daily quotes  why shouldn’t give up with fighting your addiction. It will also give you badges to stay motivated. It will keep your relapses, journal and reminders. You also have help button. And this is an urge killer. Download it here: https://play.google.com/store/apps/details?id=spidersdiligence.com.habitcontrol

4: Trend micro: This app is parental control app. And this is good to block sites on your phone. You can also filter porn on your phone. The negatives with this app are that you can still acces porn in incognito mode. Download here: https://play.google.com/store/apps/details?id=com.trendmicro.tmmspersonal.emea (this app costs $20)

5: Secure teen: Another parantal control app.  It will block porn on your phone and filter out triggers on the internet. You can’t acces porn with this device. Not even in incognito. It costs also $20. Download here: https://play.google.com/store/apps/details?id=com.infoweise.parentalcontrol.secureteen

4# Find a support group.

How to stop masturbating

Find yourself a support group. Finding a support group is very important. Why? Because quitting porn addiction can be very hard. There will be times that you would want to give up. And when that happens it is important that have you have someone to support you.

You are searching for a support group you have 5 options.

1: Friends – Friends are a good support group. Why? Because that’s what friends do, we support each other. BUT LOOK OUT! There are friends that don’t understand why we are doing NOFAP. Those friends will hold you back from the goals you want to achieve. It’s is important that your friends are on the same road as you. If you are not sure that they will support you then don’t take them as a support group.

2: Family – It can be hard to tell your family that you are trying to stop masturbating. I don’t recommend telling it to family. Because it can get pretty awkward if they don’t accept it. But if they accept they will be your BEST support group.

3: Psychiatrist – Someone who is specialized in helping others can take you seriously. He can help you with this problems. I only recommend doing this if you have a serious problem with masturbating. But he can find easy solutions for and can listen to you like nobody else.

4: Reddit NOFAP – This probably the easiest support group to find. And is easy to acces when you need it. Also there are many other guys that are dedicated to NOFAP aswell. You can acces the subreddit by clicking here: https://www.reddit.com/r/NoFap/

5: Girlfriend – This is probably one of the hardest things to do. Because it can ruin your relationship. But it can also save your relationship. If you are lucky then your girlfriend will be the best support you ever had. Plus she will respect the honesty.

They also have an app. If you can’t reach your computer you can still submit your story on the app.

You can also report your stories on our forum.

5# Keep a journal.

How to stop masturbating

Keeping your thoughts to yourself can be frustrating. You really have to let go of your thoughts. That’s why you have to keep a journal where you write your thoughts in and your progress. You can make 3 kinds of journals.

1: Paper journal – This one is private and you write it on paper. You can reread this once in a while
2: Blog – You can make a blog an report your progress, failures and thoughts on that. This is really cool because you can help other persons with the solutions that find. And once in a while you will get a “Thank you changed my life!”. If you are making a blog, feel free to link an article in the comments to your reports.

3: Forum – Reporting your thoughts on a forum is the easiest thing to do. The best to report is reddit under the subreddit NOFAP. There will be thousands of guys that share the same problems as you.

6# Get busy!

How to stop masturbating

One of the biggest enemies of NOFAP is boredom. When we are getting bored we are looking for a solution to our boredom. And for us recovering porn users is porn still a solution to get that boredom away. That’s why you have make that you are never bored.

How can you stop boredom? GET BUSY! Try to pickup new hobbies. Try new things. Whenever you are feeling an urge make sure that you do something. This is key on “how to stop masturbating”.

Things that you can when you are bored and you need that urge to get away.

  • Try to pickup a book. (Read Your Brain On Porn) 
  • Learn to play guitar. (or another instrument)
  • Watch a movie.
  • Learn more about self-development.
  • Listen to good music.
  • Walk in nature. (Most recommended)
  • Go to the gym.
  • Learn something new.
  • Meditate.
  • Go out with some friends
  • Do some drugs. (JUST KIDDING)
  • Write a blog.
  • Make a paper ninja star.
  • Go on tinder.
  • Start a Youtube channel.
  • Play monopoly.
  • Go swimming.
  • Go on a date with a girl.
  • Paint.
  • Write letters to your friend.
  • Clean your room up.
  • Make a puzzle.
  • …. (drop some suggestions in the comments)

7# Meditation.
how to stop masturbating

Meditation is probably one of the best things you can do to fight porn addiction.  The overall difference is that our brains stop processing information as actively as they normally would. You will give your mind a break. And come to the present. Meditation is also good against boredom. Because you are in the present moment you will not feel bored. Boredom is created when we are not in the present moment. And boredom will trigger fapping.

Before I started meditating I was always bored. Now 4 months later I have NEVER felt bored. I can enjoy every second even I do nothing for an hour. But I notice once I stop meditating I’am getting stressed again and I want to masturbate again.

Try meditation and let me know if it helps you.

8# Refurnish

how to stop masturbating

Everyone has a place where he or she masturbates (women do it to). One thing that can help you breaking that habit is refurnishing the place where you masturbate. Try to move your bed, your desk, the lamp. Move everything around and make it look like a new room. This will give you a feeling of something new.

You can link your “new” room or place to your new GOOD habits. This will break your habit of bad habits. It worked with me. I always masturbated in my room. And when I moves stuff in my room it felt like a new room. And I have never masturbated in the room since then. Plus it will give you a creative activity when you are bored.

9# Read the book Your Brain On Porn

The book “Your Brain On Porn – Gary Wilson” is considered one of the most essential books on “How to stop masturbating?”. This book had changed  my life. By giving me a lot of reasons to stop masturbating based on scientific evidence. Also by giving my a lot of stories from other guys who are on the same path as we are. You SHOULD read those stories. You will stop masturbating after reading that book.

I made the habit that every time when I felt the urge to masturbate I picked up this book. And it killed my urge to masturbate. The book is mind blowing! I recommend you reading this as fast as possible. This is one of the best books on “How to stop masturbating”.

10# Push-Ups

Urges can be very hard. That’s why we have to control the urges. A good solution to control your urges is doing push-ups. Every time you feel the urge to masturbate do 10-60 push-ups on the ground. And your urge will disappear.

11# Goals
how to stop masturbating

Setting goals is very important. Not only to overcome porn but general are goals very important. Goals will give you the push that you need when time get hard. If you have goals then you brain will make it possible to achieve these goals.

When you need to overcome porn addiction goals are very important, they will give you the feeling that you are doing good. It’s important that you set a lot of small goals.

Example:

5 days NOFAP

10 days

15 days

20

30

35

50

70

95

150

250

300

By setting a lot of small goals your will release a lot more dopamine. If you set one goal your brain will only release dopamine on that one goal. But if you  set a lot of goals your brain will release more dopamine. These dopamine releases are nothing compared to masturbation. But they will give a response. A response that you are doing something good. That you are achieving something.

12# Make a plan before you go on the computer.

Going on the computer leads most of the time to masturbation. You start with facebook. Click on the photo of hot girl. You go and look on the internet for hot girls. Then you to a porn site. And then you masturbate. It is important that you make a plan before you go on the computer. Write down what you need to do on the computer. Do it and then log off from the computer.

Example of a plan:

  • Check emails.
  • Check business.

If you don’t write down your plan before you go on the computer then you will masturbate. Write down what you really want to do. And write it down exact. Also try to avoid youtube and facebook. At those 2 sites you will see a lot of triggers.

13# Have a strong WHY.

how to stop masturbating

Having a strong why is very important. This will help you getting past the struggle of masturbating. Write down why it is harming you. What you feel when you don’t masturbate.

My why:

After relapse

  • Brain and soul are not connected.
  • Brain needs to recover for 1 day.
  • Less energy.
  • Less confidence.
  • Thinking more about porn.
  • More sad and depressed days

After recovering for a while

  • Studying gets better
  • More concentration
  • More energy
  • Better sleep
  • Answers to life become clear
  • Brain fog disappears
  • Less crave for porn
  • Happier
  • Healthier
  • More motivation
  • More creativity
  • More good flow

Normally I write It down in a text. I just want to give you the reasons why I don’t masturbate.

14# Relapse

how to stop masturbating

This is not really a how to. But you have to accept that you sometimes will relapse on your NOFAP journey.

We all experience failure /  relapse on our journey.  When we fail is our first reaction is to get angry with ourselves. That leads to feeling bad or depressed. Which makes our day bad. Succes is like learning to walk. We can not walk if we never fall. To achieve succes in life we need to fall, A LOT. Every time you fall, you learn something.

Success is not in never failing, but rising every time you fall! – Jonathan Taylor Thomas

You will fail a lot. But it is important that everything when you fail you must see WHY you failed. If you don’t learn from your relapse then your relapse was for nothing.

15# Experimental technique [Only for person’s with strong will power]

I dedicate this technique to one of my subscribers. He submitted this idea.

The experimental technique is named experimental because I have never tried it before. And what is it? Well it is very easy. You train your brain by looking at porn and NOT touching yourself. After a few weeks of watching porn and not touching yourself you can cut porn out of your life and masturbation aswell. IMPORTANT: You have to cut porn eventually out of your life. If you keep watching porn then your brain will still release dopamine and you won’t recover. It’s actually a technique to train your brain to become the boss of the urge. And to train your will power.

I only recommend this technique for advanced guys. (Guys who are at +20 days count) Beginners shouldn’t use this technique because if your will power is not strong enough yet, then you will relapse. And here you only have to touch once before you relapse.

So this technique is not recommend for starters or guys who lack will power, or guys who can’t control the urge. Me myself don’t use this technique because it will make me relapse. If you try this out let me know what the effect of it was.

16# Switch back to the old gear

how to stop masturbating

This is a technique someone gave me on reddit. If porn blockers doesn’t stop you from going to porn sites or from triggering websites. Then there is only one option left. You have to switch back to the old gear. What do I mean by this? You have to change your smart phone to and old phone. For example a nokia.

Why is this good? Because you can’t access the internet or videos. The only thing you can do with and old nokia is call, text and play snake. If you can’t stop masturbating to your phone then this is a good technique.

If this seems to extreme for you then you can still do it the easy way. Just make yourself the rule to not use your phone at home or at least not in the place where normally masturbate.

17# Sex scenes

In movies and TV shows there are many sex scenes. This can be really annoying if you are trying to recover from a porn addiction. Once we see the scene our brains get triggered and before we know it we are on a porn site.

Whenever such a sex scene comes in a movie or tv show you have to make a conscious decision to look away. Or you can just watch with family or friends. Then you can’t masturbate or do something stupid. I would recommend to always look away.

Warning for the next TV Shows:

  • Game Of Thrones
  • Spartacus

18# Delete everything!

Deleting everything is probably one of the first things you have to do before you start your nofap journey.

What do you have to delete?

  • Delete all the porn that is stored on your computer.
  • Delete all the porn that is stored on your phone.
  • Delete you browser history. If you don’t do this then every time when you want to type “Police” there will be a site that uses “porn”. Plus it can get pretty awkward if someone is trying to type a “P” word.

Why do you have to delete all of this? Because those are all triggers that will make it easier for your brain to give in to the porn addiction. If you remove this trigger it will be a lot easier.

19# Understanding the 3 stages of NOFAP

In stage 1 everything will trigger you.  A little image, a thought about porn. This is mostly the first week – month. This is the most important stage. This is where you lay your faundation of nofap. You have to create solid ground in this stage.  You can’t fall back to bad habits, if you do it bad in this stage then you will do it even worse in the next stage

In stage 2 in this stage you have to remind yourself why you started and who you want to become. In this stage your mind will try to tell you that porn is good. That you have to do it. But remember this is your brain. Once you realize this then you won’t masturbat.

Stage 3 is all about the source. Here you have to find why you fap. In this stage you have to take care of the main problem that makes you masturbate. This is the stage where you finish masturbating. This is the last stage and the hardest to overcome. Why? Because you to fight other problems that trigger masturbation

Dig deep with the following 2 articles:
1. Overcoming Porn Addiction: In 12 Easy Steps | Heal the Root of your Porn Addiction
2
Facing your Demons – Overcoming Porn Addiction [Nofap]

20# Cold Showers

Cold Showers are very usefull in our fight against porn addiction. You may think “What fool is going to stand under a cold shower when you can take a hot shower?”. Yes indeed it might seem stupid to stand under a cold shower but it has some great benefits. Some fapstronauts even report that it was the key for overwinning porn addiction.

And I can confirm that I can help on the topic “how to stop masturbating”.

Cold showers help us develop will power. Once you step under that cold shower your body will have the urge to get away from it. By resisting this you will develop will power.

Another effect is that it will bring us back in the present moment by breathing.

Read more about the benefits of cold showers.

21# Start a competition with your friends

how to stop masturbating

Starting a competition with your friends is probably one of the best ways to start. A competition can give a boost in motivation for not fapping. You don’t want to lose from your friends. One thing you can do to boost your motivation is giving a prize to the winner. For example: the winner gets 10 euro. This will help you get motivated when times get hard. I always do this, because it is fun and good to get started.

Quick tip: try write down the rules before you start. Otherwise you can get in an argument.

22# Just say NO

This is a very easy technique. When the urge to masturbate comes up, you just have to say “NO”. The voice in your head will try to convince you to masturbate. But if you only say no every time when it comes back then it can’t argue with you.

23# SLEEP

how to stop masturbating

Getting enough sleep important. When you have not enough sleep your will power will decrease and this can lead to giving up on nofap. Research has shown that when you don’t have enough sleep it is similar to being intoxicated. Wich is not the best moment to make decisions.

24# Stay away from drugs
how to stop masturbating

Drugs can be a lot of fun, they can give you a lot cool and intresting experiences. But what drugs also can do is that they fade boundries and make you lose control. When you are trying to overcome porn addiction and you will do weed or alcohol you will have less willpower to stop yourself from abstaining from pmo.

Your chances of relapse will be a lot higher on drugs than sober. But you have to decide for yourself, will I give this up for recovery? Or will I take the easy road?


END

I hope this helped you a bit. If this helped you feel free to comment it in the comments. Also don’t forget to bookmark this. Because I will try to add more solutions in the next weeks.

I also recommend you to buy the book “Your Brain On Porn” because it can really help you on your journey.

Have a beautiful day!

Thomas

Btw if you have any suggestions for this article, feel free to send me an email at thomas@personalgrowth.eu

 

ThomasV

Thomas started with personal growth at the age of 17, since then he never stopped. He likes to improve on every level of life but specializes in addiction, confidence, beliefs & thoughts and healing.

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