It’s understandable if it feels a little uncomfortable to open up about your porn and masturbation habits. Have an open, honest conversation to find healthy support in your partner. Studies show that just writing down a goal is highly effective because it encourages you to commit to it.Keep your list in a place where it's easy to find, like inside your bedstand, so you can keep reviewing it.Just remember not to harshly judge yourself: the drive to masturbate is normal. You might experience “moral incongruence”-when your moral or religious values and your sexual behaviors don’t match up-so you want to give up porn to avoid that inner conflict.To address the reasons listed above, you might write follow-up details like, “I’ll be able to play pickup basketball again, connect on a deeper level with my girlfriend, and stay on task at work,” or, “I’ll appreciate the people I’m pursuing instead of comparing them to porn performers.”.Either way, note the ways that quitting masturbation will support your endeavors to establish why you’re changing your habits. You might also just have one, like overcoming an addiction to porn so you have a more active dating life. You may have a variety of reasons that inspire you to give up porn: perhaps you want more free time to pursue hobbies, greater intimacy in your relationship, and improved focus. Reflect on incentives to stop your habit so you stay motivated. Avoid any alcohol or drug use, as these types of rewards will contribute to a cycle of dependence and may lower your mental and physical well-being.When you get small bursts of dopamine (as opposed to many “hits” of it from chronically masturbating or watching porn), your mind and body will be more balanced, and you’re likely to feel more motivated because you’re seeking out a variety of new and novel rewards.For example, 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, go out with friends on Friday, go out to dinner on Saturday, and play your favorite video game on Sunday. Treat yourself to a variety of pleasurable activities, not just one. National Institutes of Health Go to source X Trustworthy Source PubMed Central Journal archive from the U.S. However, you can indulge in other simple joys that release bursts of dopamine, like eating your favorite foods, taking a relaxing shower, or watching a movie. Naturally, the release of dopamine tempts you to consume more porn or masturbate more often. Any time you masturbate or watch porn, your body releases dopamine, a hormone that gives you pleasure. Treat yourself to other things that bring you pleasure. Make sure it doesn't have suggestive materials around, like porn posters or magazines. Avoid other forms of adult entertainment-like strip clubs-and revamp your room. Try changing your scenery so it's porn-free, too.To make it even harder to access pornography-especially since it’s so prevalent online- activate your browser’s safe search filter, which will prevent you from finding anything that’s sexually graphic.Download an app like BlockerX to keep any of your tech porn-free. Aim to update all your devices so they'll keep you from viewing porn. Make sure to install a porn blocking app on your phone, too.When you make porn nearly impossible to access, it'll be a lot easier to combat a dependence on it. Use a service like Adguard, which not only blocks porn sites but all adult content in general. “Triggers” are any factors that make it more difficult to resist masturbating to porn, like suggestive photos online or subscriptions to cam sites. Install porn blockers and avoid provocative materials online. This article has been viewed 932,587 times. This article received 12 testimonials and 90% of readers who voted found it helpful, earning it our reader-approved status. WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 20 references cited in this article, which can be found at the bottom of the page. She received her MSW (Masters of Social Work) from the University of Pennsylvania and a BA in Sociology/Health from the University of Florida. Kelli co-hosted an advice show on LA Talk Radio and is a relationship expert for The Examiner. She is the author of “Professor Kelli’s Guide to Finding a Husband” and the award-winning and best-selling book “Thriving with ADHD”. Kelli also facilitates groups for those struggling with alcohol and drug addiction as well as anger management groups. Kelli specializes in individual and couples therapy focusing on relationships, depression, anxiety, sexuality, communication, parenting, and more. Kelli Miller is a Psychotherapist based in Los Angeles, California. This article was co-authored by Kelli Miller, LCSW, MSW and by wikiHow staff writer, Madeleine Flamiano.
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