Addiction of any kind is bad. Masturbation addiction is just like any other addiction, like drug addiction or alcohol addiction etc. In extreme cases, masturbation addiction can be even worse than alcohol and drug addiction. In this article, I’m gonna explain how to quit masturbation addiction in a step-by-step guide.
A lot of people, especially young men often find themselves addicted to this damaging habit. In today’s time, due to the easy availability of high-speed internet porn, it is very easy to get addicted to this habit.
To know how porn and masturbation damage your brain from a scientific point of view, read my THIS ARTICLE, and to know the harmful effects of masturbation on your brain and body, read my THIS ARTICLE.
In our society, masturbation is seen as healthy and promoted. But, guys who’ve got addicted to this habit in the past or who are addicted to it now, will tell you otherwise.
Recently, guys have been waking up to this damaging and dangerous act and realizing that masturbation or PMO(Porn, masturbation, orgasm) addiction will ruin their life like no other thing.
The NoFap movement has been gaining popularity rapidly and more and more people, especially young men are joining it because they have felt the damaging effects that porn and masturbation caused to their brain and body. NoFap is a lifestyle where people refrain from watching porn and masturbation. To know more about NoFap and its amazing benefits, read THIS ARTICLE.
Once you’ve understood the harmful side effects of masturbation and decided for yourself to quit this habit, the next step is taking actions toward getting rid of this habit. If you are a teenager or in your 20’s, chances are you’ve been masturbating since you were 12 or 13.
Quitting masturbation is not easy, but very much possible. You need to have a rock-solid reason as to why you wanna quit it and a desire in your heart to get rid of it once and for all.
I’m gonna give you a step-by-step guide which has helped me on my 3-year NoFap journey and helped me quit masturbation habit. All these steps are very effective and practical which are guaranteed to make you quit your addiction if you follow them consistently and honestly.
1) Get Busy
Being free and having nothing to do all day, all week is one of the biggest reasons why guys find it extremely difficult to quit masturbation.
When you masturbate, your brain releases a “feel good” chemical known as dopamine which gives you pleasure and you keep going to masturbation for pleasure.
When you’re free and have nothing to do, you get bored and your brain starts looking for pleasure. Since masturbation is an easy way to get pleasure without much efforts, you end up indulging in it.
When you are busy in work, your brain is occupied with the thoughts of that work, so, it does not look for pleasure elsewhere. Your brain finds pleasure in work.
So, if you are free and have nothing to do, find something to occupy your mind. Take a course online, build a habit, learn something new, travel somewhere or take some community work. You’ve got to find something that keeps you busy.
2) Exercise
Semen contains energy and when you don’t ejaculate, that energy builds up inside your body and seeks a way to come out.
Masturbating is just wasting that energy, instead, you should exercise and use that energy in building a better body.
You must exercise if you want to quit your masturbation habit. Exercise gives you something to look forward to, it keeps you busy and also clears your mind.
Exercising also releases dopamine, that’s why exercising also gives you pleasure. When you are getting pleasure and enjoyment from exercise, you don’t need to go to masturbation to feel pleasure.
Make a habit of exercising, preferably lifting weights in the gym. Exercise at least 5 times a week.
3) Meditate
Meditation is another good way to use that extra semen energy into something constructive. Meditation calms your mind and gives you a peaceful feeling.
Most of the people on this planet have a “monkey mind” meaning random thoughts just keeps coming to their mind one after another. They have no control over their thoughts. when you are constantly thinking random thoughts, lustful thoughts and thoughts of masturbation also comes to your mind frequently.
You need to have control over your thoughts, so that lustful or masturbation related thoughts don’t come to your mind and even when they do come, you can resist those thoughts easily.
Meditation gives you power over your thoughts and gives you the ability to think the thoughts you want to think.
Make a habit of meditating at least 20 minutes a day either in the day or at night.
4) Be Careful On Social Media
Be careful while scrolling through social media, especially Instagram where you see pics of hot models in their bikinis which can trigger your masturbation urges.
You should be careful about your urges. Identify what are the things which trigger your urges to masturbate and try to avoid them.
Ideally, you should quit social media altogether when trying to quit this addiction. But, if you’ve got to use it, be extra careful what content you consume. Unfollow and dislike all the pages and people on social media which trigger your urges, and limit your time on social media.
I asked the question to people whether they find social media triggering or not on my Instagram page(@the_fapstronaut). Let’s look at what people say.
83% of people said that they found social media triggering, while 17% said they didn’t.
5) Be Extra Careful During Night-Time
Identify at which time of the day your urges to masturbate is highest and be extra careful at that time. For most guys, it is the night time.
If you have a job or work, you’re probably busy during the day, so your chances of feeling the urges during the day time are minimal. But, during the night time when you are free, that’s when the urges start hitting you.
When you’re lying in bed, unable to sleep, that’s where you are most vulnerable to urges and the chances of you masturbating at that time are higher. Be conscious and careful about your thoughts during that time and try to not think of anything which can trigger your urges.
Go for a walk before going to bed and don’t use social media before going to bed. You can also meditate right before going to bed, which will help tremendously to block the urge provoking thoughts.
6) Go Out Of Your House Whenever You Feel Urges
When you refrain from masturbation for some time, strong urges will come to you. The best way to deal with urges is to go outside of your house immediately. Urges usually last for a few minutes and you can come back inside when those urges are gone.
Being alone in your room or your house when you get the urge to masturbate increases your chances of relapsing/masturbating. If you live with your family, immediately leave your room and go talk to a family member whenever you feel urges, it’ll take your mind off masturbation.
You can also start doing push-ups or meditation whenever you feel the urges. Push-ups and meditation are the best “urge-killers”.
If you want to know more about how to control urges, check out my detailed article on the topic by clicking HERE.
7) Socialise More
In the age of social media, we are all connected online but not in real life. When you don’t socialise and isolate yourself, you are more likely to get addicted to masturbation and it’ll be harder for you to quit it.
Humans are social animals, we crave love and connectivity. Socialising also gives you pleasurable feeling and a feeling that you are wanted by others, so that you don’t go looking for pleasure elsewhere like in porn and masturbation.
Go out with your friends on a regular basis, talk to them often and spend time with your family members. These things will not only keep you busy but will also give you joy so that you need to masturbate to feel joy and pleasure.
To know about how nofap(no porn, no masturbation) can improve your social skills, check out my detailed article on the topic by clicking HERE.
8) Be Close to Nature
Being close to nature is a form of meditation and therapy. It gives you a feeling of containment and makes you delightful and joyful.
Make a habit of going to a park or playground or wherever you can find some greenery and trees. Sit there for a while and reflect on your life.
The goal is to include enough activities in your daily routine which will keep you busy and give you pleasure, joy, containment, and delight so that you don’t need to look for these things elsewhere because masturbation is just a shortcut way for feeling pleasure and joy.
Conclusion
Here is the step-by-step guide to quitting masturbation addiction:-
- Get Busy
- Exercise
- Meditate
- Be Careful On Social Media
- Be Extra Careful During Night-Time
- Go Out Of Your House Whenever You Feel Urges
- Socialise More
- Be Close to Nature
Masturbation is a habit that will screw up the “reward cycle” of your brain, desensitize your dopamine receptors, and has tons of harmful side effects and no benefits contrary to the popular belief. When you’ve realized its harmful effects, follow these steps to get rid of this horrible habit.
These steps are very effective, practical and will help you a lot in quitting this habit like it has helped me and many others like me quit this damaging habit.
