How to Stop Masturbation: 5-Step Plan That Actually Works

how to stop masturbation
Share on facebook
Share on twitter
Share on linkedin
Share on pinterest

First and foremost, let’s get one thing straight. Masturbation is completely normal and natural, regardless of what you read on the Internet. But, if you’re thinking of ways how to stop masturbation — you’ve come to the right place.

There’s nothing shameful about masturbation. But, some people will try their best to make you feel ashamed. Don’t give in to the hypocrisy because they most definitely masturbate themselves.

Similarly, there is no shame in trying to stop masturbating. Hey, your thing — your business. What you do with your body is solely up to you to decide.

People want to know how to stop masturbation for all kinds of reasons. No matter your motivation, I’ll tell you how you can curb your addiction in five easy steps. If you are ready to fully commit, this plan will work for you.

But, just a heads-up — it’s not going to be easy.

How to Stop Masturbation in 5 Easy Steps

#1. Get real with yourself

You won’t know how to stop masturbation if you have no idea why you masturbate in the first place. The key question is — why do you play with yourself?

You’ve probably never asked yourself that question, and you don’t have an answer. That’s why I’ll help you pinpoint the root of your masturbation habits. We first have to find out whether you have a real problem or if you’re just going through a phase.

You’re most likely addicted to masturbation if you:

  • think about masturbating all day long or watch porn constantly
  • center your whole life around masturbation and masturbate multiple times every day
  • avoid intimacy or sex with others because of masturbation

As with any addiction, an addiction to masturbation can cause psychological problems. Anti-social behavior, low self-esteem, and unrealistic sexual expectations are common side effects of excessive masturbation.

If that’s you, then continue reading because this 5-step plan is specifically made for you.

On the flip side, if you don’t have an addiction problem, ask yourself — why do you need to stop masturbating? Curbing a masturbation addiction can be painful and challenging. Therefore, do you really need to put yourself through that?

In general, some people are just more sexual in nature than others. If you can lead a normal life and have healthy sexual relationships, you don’t have to worry about your masturbation habits. It’s normal for men and women to masturbate even if they are married or are in a relationship.

If you want to stop masturbation only because someone told you it’s wrong to please yourself — you most likely won’t stop. My goal is to help those people who are truly motivated to stop masturbating because it’s causing them problems.

#2. Cut the porn

The rise in masturbation addiction is closely linked to the rise of the Internet — unlimited access to porn, in particular. Both men and women often watch porn or use sex toys to pleasure themselves. Addiction to porn often leads to sex and masturbation addictions.

Similarly, if you are addicted to masturbation and watch porn constantly, we’ve got to do something about your porn-watching habits. Blame your masturbation addiction on porn all you want. But, ultimately, you’ll have to tone it down or eliminate watching porn altogether.

At first, you won’t be able to turn off porn completely, especially if you have an addiction. I understand you. “Ripping the band-aid off” in this situation just won’t work.

If you can’t go for hours without porn, you’ll at least have to limit your time spent watching it. Force yourself to watch less porn and control your urges mentally. Easier said than done, I agree, but it’s not impossible.

For those who can’t control themselves, one easy solution is to block your access to porn websites. There are many software add-ons available that you can download for free. For example, if you have a Windows computer, download Qustodio for free and block all online pornographic content.

If you watch porn on your phone, Norton Family Online is what will block access to porn on Android and iOS phones. The third and most extreme option is to unplug your Internet connection whenever you don’t need access to it.

#3. Don’t pressure yourself

Curbing your masturbation addiction is no easy task. It will require a lot of strength and determination to get your brain off those feel-good hormones. If at first you don’t succeed, you must not give up.

You’ll most likely feel frustrated. While masturbating, you will be thinking of how to stop masturbation. The fight between your brain and urges will be intense. Giving up will seem like a less painful option.

If you become tempted to go back to your old ways, it’s important that you don’t pressure yourself. An addiction to masturbation is like an addiction to drugs. The brain craves the feel-good hormones, and it’s hard to let go.

Take it one day at a time. Be patient with yourself because the ultimate reward is that you will feel liberated.

If it gets really rough, you can always make an appointment to see a therapist. Sometimes, it’s easier to talk about those kinds of problems with a professional. Even better, make a regular appointment schedule with your therapist.

In high school, I had a friend who went through a similar situation. The only difference is he had a minor drug addiction. Luckily, he managed to overcome it.

He told me that regular appointments with a drug counselor really helped him through the toughest periods. We also talked about his struggles, but by talking to a professional, he got the best advice. He now has three kids and is happily married.

You can do the same. A key takeaway from this step — don’t be too hard on yourself. Be patient.

#4. Distract your brain

Thus far, we’ve erased all porn from your life, and now you have nothing to do. To masturbate, you don’t need porn — just vivid fantasies. So, how to stop masturbation when you have nothing to fill the void?

You need to distract your brain with fun and creative activities that will keep you occupied for a long time. The goal is to take your mind off masturbation. But, you have to be careful not to engage in activities that will tap into your imagination.

If you don’t have a job, find one immediately. Try to find a job that will be challenging and energy-draining. I tell you this because a full-time shift will surely leave you exhausted and make you say “Not tonight” to your hand or vibrator.

Another great way to keep yourself busy is to find a volunteer service in your area. Try doing something meaningful and fulfilling. That way, you will focus on bringing fulfillment to others, rather than to yourself.

You can also take up a new hobby if you don’t have one already. Maybe join a cooking class, do pottery, or join a theater and learn to act. Heck, have multiple hobbies if you’ve got the time!

And finally, start doing sports or hit the gym to drain every last ounce of energy you have. Remember — using energy for other activities means you’ll have less energy to masturbate later.

Honestly, who knows — maybe you will meet someone special at the gym as well. And speaking of which…

#5. Find a partner

Most often, people start masturbating excessively because they can’t find a sexual partner. If that’s the case with you, you’ll have to try a little harder to find one.

Surely, there is someone out there that will make you happy. You just have to get out and look for them. It doesn’t have to be serious if you are not the relationship type.

On the other hand, some people resort to masturbation because they are afraid of sexually transmitted diseases. If that sounds familiar, I have a solution for you too. You can always use protection.

Also, be picky with your potential partners. If you find someone who captures your attention, try being open with them about your concerns. Both of you can always get tested, just in case, before you have sex.

Most people are afraid of STDs, so you’re not alone. The solution is to find someone who you can be open with about those things. I am sure they will understand because they will also share your concerns.

Finally, if you’re already in a relationship but have trouble with excessive masturbation, talk to your partner. If they haven’t left you by now, they probably understand what you are going through and want to help. So, open up and talk.


This 5-step plan will work only if you are truly committed to ending your addiction to masturbation. It won’t be easy. It might even be painful, but only in the beginning.

Once you learn how to control your urges, you’ll gain your independence back. Addictions are like mental prisons. Luckily, you can break free from that prison at any time.

It will take some work and dedication, but it’s not impossible to do. Also, if it happens that you relapse, don’t give up — just try again. At some point, your brain and body will get used to your new habits.

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Naomi Kizhner

Naomi Kizhner

On, I want to share tips, tricks, and quotes that will hopefully inspire someone who might be struggling. Also, I wish to help others find their true passion in life and cut out any negativity.
Scroll to Top