Psychological adjustment
Correct cognition and acceptance: Recognize the potential negative impacts of excessive masturbation, but do not develop excessive self-blame, anxiety, etc. as negative emotions. Avoid falling into the vicious cycle of “the more self-blame, the stronger the desire to masturbate”. Accept that sexual urges are normal physiological reactions, and face the process of quitting masturbation with a calm mindset.
Set firm goals: Clearly define the purpose of quitting the masturbation habit, such as to improve mental state, enhance learning or work efficiency. Write down the goals and place them in a prominent location. When having a masturbation urge, remind yourself to control the desire by recalling the goals.
Seek psychological support: If you find it difficult to overcome psychological barriers on your own, you can talk to trusted friends or family members, or seek professional psychological counseling to relieve the psychological pressure caused by quitting masturbation and obtain more effective psychological guidance.
Lifestyle adjustment
Regular： Maintain sufficient sleep， avoid staying up late， go to bed early and get up early. Regular helps regulate endocrine levels and reduces sexual urges caused by hormonal imbalance. At the same time， arrange work， study and rest time reasonably to make life more fulfilling and reduce the possibility of masturbation due to free time.
Increase physical exercise： Do at least three aerobic exercises per week， such as running， swimming， basketball， etc.， for more than 30 minutes each time. Exercise not only releases excess energy in the body but also promotes the secretion of endorphins， improves mood， and distracts attention from sex， reducing the desire for masturbation.
Avoid sexual stimulation： Reduce exposure to pornographic content， such as online pictures， videos， novels， etc.， and avoid entering places that are prone to triggering sexual urges. When having a sexual urge， immediately shift your attention， such as listening to music， reading books， going for a walk， etc.， and divert your attention from sex to other things.
Develop interests and hobbies： Learn a new skill， such as painting， playing an instrument， photography， etc.， or participate in social activities， volunteer work， etc.， to make your life full of fun and novelty. Rich interests and hobbies can enrich life and reduce the possibility of having masturbation thoughts due to boredom.
Improve environment
Maintain a clean living environment： Regularly tidy up the bedroom and keep the living environment clean and refreshing. Avoid placing items that may trigger associations on the bed. A good environment helps maintain a positive mindset and reduces the triggering factors of sexual urges.
Avoid being alone： Try to reduce the time spent alone in private spaces. Spend more time with friends and family. When having a masturbation urge， actively arrange to go out with friends to reduce the probability of masturbating due to being alone.

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