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How To Stop Masturbating: 7 Simple Strategies Guaranteed To Work

Most people masturbate. If you are reading this, then you probably do it too. 

So why would you stop masturbating? In recent times a lot of research has found that masturbation in excess can, in fact, be harmful to your brain. 

If you are wondering how to stop masturbating, here are a few telltale signs that might allow you to self-assess your masturbation habit.

Pop quiz:

Which one of the following things do you experience?

  1. Brain fog or poor concentration 
  2. Social anxiety 
  3. Feeling irritable
  4. Lack of motivation
  5. Mood swings

If you relate to at least two of the symptoms stated above, it can be a sign that your masturbation habit has turned from harmless fun into a serious problem.

You may feel like masturbation has gotten out of control, started to interfere with your everyday life, and it's beginning to negatively affect multiple areas of your life. 

If so, then you have probably tried (or are still trying) to stop masturbating.

Let’s take a closer look into how to stop masturbating by:

Let’s jump right in…

When Masturbation Gets Out of Hand

When Masturbation Gets Out of Hand

There are plenty of myths about masturbation. 

Fueled by superstition and dogma, early cultures frowned upon self-pleasure practices for reasons that today might be hard to understand. 

Back in the day, people used to believe that masturbation causes hairy palms, blindness, or even makes you go insane. Today, however, thanks to modern science, we know that its effects are nowhere near as severe. In fact, some believe it has numerous health benefits

Things such as stress reduction, enhanced sleep quality, and decreased risk of getting prostate cancer later in life are all attributed to the habit of self-pleasure.

Some of us, however, make false assumptions that if masturbation is healthy then we get a free ticket to indulge in this pleasurable activity guilt-free and without limits. 

This is similar to the popular belief that a glass of wine after dinner is good for the heart. Take that advice to an extreme and see your partner gasp in disbelief as you awkwardly try to explain that you need a bottle of wine a day to keep your heart healthy.

In the same manner, occasional “sexy time” with yourself won’t ruin your life. Combine masturbation with the magic of internet porn, however, and you end up with a highly addictive compound that can easily get out of control.

Before we dive any deeper into this topic, you need to understand that in recent years, watching porn and masturbation became synonymous. People who masturbate almost always “use” porn.

According to statistics, every second of every day:

  • 28,258 users are watching pornography on the internet
  • $3,075.64 is being spent on pornography on the internet
  • 372 people are typing the word "adult" into a search engine

Our parents and grandparents had to rely on magazines to fuel their fantasies with videos not being so easily accessible. 

Today, however, masturbation is a whole new ballgame. 

Powered by the rise of high-speed internet porn, each of us has access to a limitless supply of high-definition videos right in our pockets. 

It’s the combination of porn and masturbation that multiplies the risk of getting addicted and causing long-term negative effects on your brain.

Masturbation and its effects on your brain

Masturbation and Its Effects on Your Brain

If you want to know how to stop masturbating, you need to familiarize yourself with a chemical compound called dopamine.

Why is learning about dopamine important, you ask?

Dopamine is a key chemical in your brain’s reward circuit responsible for motivation. Often referred to as the "happy chemical," dopamine rewards you for behaviors that are important for survival, such as seeking food, drinking water, finding a mate, or even exercising.

Masturbation and especially porn affects your brain’s reward system by flooding it with levels of dopamine far exceeding what any natural reward could ever provide. 

This means that with enough repetition, porn has the potential to rewire your brain’s tendency of pursuing natural rewarding behaviors like finding a real partner to simply masturbating even more to porn. 

Over time excessive masturbation can unfold into a vicious feedback loop. You become addicted to the dopamine that is pumped into your system every time you masturbate, so you want to do it again.

It doesn’t stop there.

The chemical imbalances caused by excessive masturbation can lead to many negative side-effects. Some include, but are not limited to, feelings of depression, social anxiety, and even an inability to form healthy relationships with others.

Simply put, your brain is not designed to handle so much stimulation. Studies have shown that porn consumption has real neurological repercussions that are likely to affect every facet of your life. 

How excessive masturbation can affect your life

How Excessive Masturbation Can Affect Your Life

Excessive porn consumption and masturbation comes with a wide array of negative mental and physical effects. There are numerous studies linking poor mental and emotional health to porn use.

Because masturbation interferes with the brain's reward center, it effectively numbs you towards everyday pleasures. Things like pursuing your personal goals become uninteresting, and your life begins to seem dull.

You know you're masturbating excessively (or even becoming addicted) if you can relate to a few of the signs below.

Signs of masturbation addiction include:

  • Poor concentration 
  • Social anxiety
  • Becoming self-centered 
  • Feeling irritable
  • Depression
  • Mood swings
  • Brain fog

These changes in mental states create a negative ripple effect across all other areas of your life, such as:

  • Personal health (sleep deprivation, exhaustion, and poor self-care)
  • Family life (neglecting partner, children, pets, and household responsibilities)
  • Work and school pursuits (reduced focus, productivity, and advancement)
  • Finances (spending on porn depletes resources)
  • Spirituality (alienation from faith and spiritual practice)

It's important to highlight that there are two particular areas in your life where porn and masturbation can cause the most harm. These are intimate relationships and work and academic performance.

In intimate relationships, porn-driven masturbation habits come to replace the natural and healthy human sexual expression. Flirting, touching, smelling, intimacy, penetration, and eventually orgasm all are part of a healthy intimate relationship between two people.

Masturbation allows you to bypass this whole process by giving you a direct pathway to orgasm. 

Counterintuitively, the human brain has a tendency to seek out the easiest and fastest pathway for immediate gratification, even when it's not in our best interest. This is why masturbation is so tempting—it requires very little effort on your part to get your dopamine fix.

With enough repetition, masturbation begins replacing the basic need for intimacy with an ever-increasing desire for orgasms.

Instead of using your natural sex drive to motivate yourself to create lasting relationships, you end up giving all your energy to porn. 

That cycle of getting the momentary gratification is what reduces your desire to find the real solutiona healthy relationship.

Your work and academic performance can also suffer from excessive masturbation. Over time your brain can get desensitized to dopamine, which causes your productivity and confidence to take a nosedive.

Think about it; when your brain is wired to only seek orgasms, it becomes increasingly difficult to focus on anything else.

Once you are hooked on the constant highs of orgasming, your ability to delay gratification goes out of the window. This is how you lose one of the leading traits that can help you build a successful life.

Benefits of Not Masturbating

Benefits of Not Masturbating

The good news is that with enough self-discipline or help from a therapist you can get out of porn, masturbation, and orgasm cycle for good.

There are a lot of good reasons to do so, with people from Reddit’s Nofap Community who successfully quit masturbating reporting mental, physical, and spiritual benefits, such as:

  • Increased happiness
  • Boosted confidence
  • Increased motivation 
  • Higher energy levels
  • Better sleep
  • Improved focus and concentration
  • More willpower and self-control

Most people report that all the negative effects of excessive masturbation and porn use were reversed with enough time and effort. 

Once you stop doing what hurts you and start doing what serves you, you will free up the energy and time that was tangled up in addiction. 

You will be able to take responsibility for your actions and build the life you actually want to live instead of one you need to escape from.

7 Practical Steps on How to Stop Masturbating

7 Practical Steps on How to Stop Masturbating

If you are still reading this, I assume you are committed to stopping masturbating and are now wondering what the best way to do it is.

Here are seven useful strategies that will help you kick the habit once and for all: 

1. Understand why you masturbate

Ask yourself this question: “What do I get out of masturbation?” 

Yes, obviously it makes you feel good but try going deeper than that. Most people use it as a convenient shortcut to feeling good in the face of negative emotions.

If that’s you, then your first step is to become aware of what emotions you are trying to escape from and what emotional gaps you are trying to fill.

You may realize that masturbation became an easy way out every time you face rejection, stress, or boredom. It does relieve those emotions temporarily, but it will not make you feel better in the long-run. 

That realization alone could motivate you to take a long, hard look at yourself and fix your problems at a root level.

2. Know your triggers

Your urges to masturbate are not random.

They happen as a response to particular things or events in your environment. 

It could be that you slide down the slippery slope of masturbation every evening when you mindlessly scroll through your social media and accidentally see a half-naked body. Or the “temptation” arises every time you take a long hot bath to unwind after a hard day’s work. 

To identify the pattern of your triggers, you will need to become more aware of your habits and activities and start mentally noting them throughout the day.

Keep your phone away from your bed before sleeping if that was your trigger, or start taking quick showers instead of long baths if you are likely to get aroused.

The ability to notice your urges as they arise will allow you to take control over your attention and proactively re-channel your energy into more productive alternatives before it’s too late.

3. Find an accountability partner

Accountability is the most potent tool in your anti-masturbation toolbox. When you start having thoughts of masturbating, you can call your accountability partner and have them talk you out of it. 

Opening up to someone else will help you overcome the negative feelings of guilt and shame often associated with this unwanted behavior.

When you get your real relationship needs met, you no longer have to drown yourself in the overstimulating fantasy world. You can talk about your feelings, and release their energy by expressing them to your accountability partner. 

4. Download a porn blocker for your laptop and phone

Get a porn blocker on both your laptop and your phone and let your accountability partner or someone you trust set up your password. 

The internet’s pervasiveness makes quitting masturbation an extra challenging task. That’s because you are often only a few clicks away from your favorite porn site. 

Noah Church, author and counselor for porn and masturbation fairly stated, “Recovery from pornography addiction in this technological age is like recovering from alcoholism with a flask of liquor always in your pocket.”

By removing any access to porn, you are shutting the doors to a supply that fuels your addiction.

Setting up your environment the right way makes it easier not to rely on your willpower’s limited resources and makes it much more likely for you to succeed.

5. Retrain your mind

Marisa Peer Rapid Transformational Therapy

Everything starts with your mind.

Marisa Peer, voted as UK’s #1 therapist, a best-selling author and motivational speaker, says,: “...the only thing you can control is your thoughts. Your thoughts control your feelings. Your feelings control your actions. And your actions control the outcome of your events. So if you change your thinking, you change everything.

Imagine an iceberg.

From a distance, it may not look that large. However, you’d be surprised to know that only the smallest part of the iceberg is visible, and the rest of it hides beneath the surface of the water. 

In a sense, your brain works the same way. 

The top of the iceberg is your conscious mind, and it’s the smallest part. The majority of your mind’s inner workings are hidden beneath the surface of your conscious thought. This is where your subconscious resides and where the greatest change comes from.

Since your conscious mind is dependent on your willpower, it doesn’t hold as much strength in comparison to your subconscious. 

When you are relying only on your conscious mind, your promises about stopping porn and masturbation are likely going to end up unfulfilled. 

While your conscious mind is ready to kick your addiction, your subconscious is not yet on board. It still thinks that masturbation is the key to happiness, and it will mercilessly assault you with urges until you give it what it wants.

So, how can you get your subconscious on board?

The good news is Marisa Peer shares her golden nugget expert advice about the inner workings of the subconscious mind condensed from over three decades of experience. She’s helped thousands of people ranging from CEOs, rock stars, to world-class Olympic athletes all rise to the top of their abilities and peak mental performance by working directly with their subconscious mind.

One of Marisa's golden nugget rules of the mind to remember is: 

“When dealing with the subconscious mind, the greater the conscious effort, the less the subconscious responds.”

Basically, the best way to reprogram your mind is to work directly with the subconscious itself. 

One effective technique to tap into your subconscious mind that Marisa Peer recommends is hypnosis. A lot of her clients have experienced great success by using this technique alone.

Many clients experienced less of a desire to watch porn or masturbate after only 21 days of hypnosis and have reclaimed full control over their lives. 

If you want to give self-hypnosis a try, a great place to start is Marisa’s pre-recorded audio “Hypnosis For Porn Addiction.”

The reason why hypnotherapy yields such rapid results is that it taps into your subconscious mindwhere the roots of your problems hide. 

The moment you eradicate the problem at its root, you cut off the oxygen that fuels your addiction and your mind will naturally start to heal itself.

With enough repetition using the self-hypnosis audio, you will be able to break free from the shackles of your masturbation and porn addiction and reprogram your mind for healthier expressions of sexuality.

6. Start actively improving your life

 improving your life

As Socrates once said, “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”

When you stop masturbating, a large chunk of your time and energy will be freed up. Use that energy to do something that can better your life, such as building the right habits to replace masturbation.  

Remember that there might be many possible reasons why you masturbate. It could be emotional management, energy management, entertainment, loneliness, and so on. What if you could take each one of those needs and find a real sustainable solution for all of them? 

For stress management, you can exercise. If you feel lonely, you can go out and socialize or put all that extra energy into grooming yourself and finding a new date. 

So what are you waiting for? Be intentional, and be proactive!

Once you stop taking the path of least resistance to satisfy your needs, you’ll be more motivated to find sustainable solutions to build a better life and a stronger you.

7. Be willing to negotiate with your urges

The urge to masturbate can sometimes be so relentless that its sensation can hijack your inner dialogue. It rationalizes excuses and tells you things like, “Come on, it’ll feel great, just one time,” “You’ll start tomorrow,” ”Everyone does it,” “It’s not that big of a deal,” and the more you resist it the more it persists.  

It’s true that masturbation will feel good in the moment; however, you need to remember that this urge doesn’t tell you the whole story. 

Many people react to their cravings unconsciously. In the moment of temptation, you end up forgetting the long term pain this compulsive behavior causes you. 

Instead of listening to your urges, try remembering that your emotions are not a reliable representation of reality. Expect false rationalizations to come along the way, and pay close attention to what your mind tells you in these moments of weakness. 

Instead of instantly acting on your emotions, take stock of your excuses and prepare a list of responses ahead of time. 

For example, when you say, ”Everyone does it.” Think to yourself, “That doesn’t mean that it’s a good idea. That’s just some unfounded excuse that my mind is telling me.”

Or when your inner dialog says, “Just start tomorrow.” Be skeptical and wonder, “Why tomorrow? This can go on for a month if I let it get to my head, I will not procrastinate or make up excuses.”

This will allow you to consciously evaluate if the action you are about to take is actually in your best interest.

Get SupportThe Quickest Track To Your Goal

Get Support—The Quickest Track To Your Goal

Despite all of the strategies mentioned, you may find yourself still struggling to quit masturbation. If that’s you, consider professional help such as a therapist. They can truly understand your predicament and help you overcome your addiction faster.

Talk to a therapist

A therapist is like a professional version of an accountability partner.

As mentioned before, porn and masturbation are activities that have a burden of shame and secrecy attached to them. This makes it hard for people to open up to their friends because they may be afraid of being judged or believe that it might impact their friendship.

A therapist can help you liberate yourself from that burden of shame. Since they have already dealt with many similar situations, they don’t just make you feel understood, but will also give you their expert advice to put you on a fast track to success.

If you are resistant to the idea because you believe it will take a long time or cost a lot of money, you are in for a pleasant surprise. You don’t have to spend months or years in therapy to overcome your problems.

A new revolutionary method called Rapid Transformational Therapy® (RTT®) can help you resolve your issues with masturbation permanently in as quickly as one to three sessions.

An RTT® therapist can help liberate you from your addiction by getting to the root cause of the issues hidden in your subconscious mind.

This new revolutionary method works faster than any other form of therapy because it is a potent combination of the most effective techniques from Neuro Linguistic Programming, cognitive behavioral therapy, hypnotherapy, and psychotherapy.

With RTT, you can book a call to connect with one of the experienced RTT therapists specializing in masturbation and porn addiction.

Closing Thoughts

Free yourself from masturbation addiction that negatively affects your health, energy, and confidence, and prevents you from enjoying a great sex life, deeper relationships, and better overall health.

Use the steps above to guide your way to stop masturbation. You can also support yourself and make the process effortless by working with the pre-recorded audio “Hypnosis For Porn Addiction.”

To safeguard yourself against any potential relapses, consider working with a licensed RTT specialist. Discover and address the root cause, for why you masturbate and reconnect with your self-worth and extraordinary confidence you were born with.

Marisa Peer
World-Class Therapist
Marisa Peer is a world renowned speaker, Rapid Transformational Therapy trainer and best-selling author

All Prices on Marisapeer.com, Rapidtransformationaltherapy.com, Perfectweightforever.com and other Marisa Peer affiliated websites are displayed in US DOLLARS unless otherwise stated at the checkout.

*Results cannot be guaranteed, moreover, results from individual testimonials are for reference only and your own personal experience may differ to those shown on this site.

Regression therapy is an approach to treatment that focuses on resolving significant past events believed to be interfering with a person’s present mental and emotional wellness. Only people with sound mental health who are confident that a review of past events will not adversely impact their emotional or mental health should participate. We request that you do not participate in regression therapy if you or your treating practitioners have any past or existing concerns about your mental health.

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