So, your porn hand is getting more exercise than the rest of your body, and you’re ready to change that, huh?
A 2018 global survey found that 57% of men aged 18 to 24 masturbated weekly—some probably while reading this—so you’re not alone… but also, wtf?
If you’re done wasting cum, time, and your will to live, here’s your no-BS guide to stop masturbating.
In this article, we'll cover:
Your Step-By-Step Guide On How To Stop Masturbating (Cold Turkey vs. Gradual Reduction)
Some guys in the NoFap movement swear by giving up all sexual activity (no sex, no porn) immediately, while others do better easing off slowly. There are two main ways to break this habit..
Method #1 – Cold Turkey: Quitting All At Once
This means zero masturbation from Day One. It’s tough, but many have done it. Here are the steps to go Cold Turkey:
Step #1 - Set A Hard Stop Date (Like Now)
Step #2 - Remove All Triggers
Step #3 - Create A New Habit
Step #4 - Brace For Withdrawal
Step #5 - Get Support & Accountability
Step #6 - Reward Progress & Keep Going
Method #2 – Gradual Reduction: Easing Off Slowly
Not ready to quit outright? Gradual reduction means cutting down step by step. Here are six steps to dial back and break the habit over time:
Step #1 - Track Your Frequency
Step #2 - Reduce Step By Step
Step #3 - Delay The Urge
Step #4 – Make It Less Satisfying
When watching porn feels like watching reruns of a documentary, your brain quickly loses interest.
Step #5 – Focus On The Root Cause
Step #6 – Celebrate Progress
Cold turkey or gradual—pick your battle, commit fully, and start reclaiming control today.
Alright, you've got the roadmap—now let's hear how to avoid U-turns from someone who's been down this road before.
Andrew’s Expert Insights On How To Break The Habit & Stay In Control
Masturbation? Totally normal. But when frequent masturbation messes with your personal life, self-esteem, energy, or sexual health—yeah, that's a problem. Here's how to take back control.
Why Does Masturbation Feel Addictive & What You Can Do About It
Your brain’s sneaky—it loves dopamine. Every time you’re masturbating, you're training your brain to chase that quick chemical hit. Soon, regular life feels kinda dull in comparison. It's not really about your penis or sperm; it's your brain screaming, "I want more!"
What Should You Do
How You Can Rewire Your Brain & Regain Control
Your brain’s plastic—think Play-Doh, not concrete. Meaning you absolutely can rewire your sexual behavior patterns.
Here’s The Secret Most Guys Don’t Know
The Best Ways To Avoid Relapses & Stay Disciplined
Expect temptation, don’t be surprised by it. You're human, not god. It’ll show up, especially during stress or boredom.
What You Should Do
Withdrawal Symptoms You Should Expect & How You Manage Them
Breaking an excessive masturbation habit is tough initially, no lie. You’ll likely feel edgy, restless, anxious—it’s basically dopamine withdrawal, not unlike quitting sugar or caffeine.
Managing Withdrawals
Quitting porn or masturbation addiction isn’t losing your best friend—it’s realizing you can feel damn good without needing to shake hands so often. Speaking of shaking hands less—let’s hear from guys who've loosened their grip and taken back control.
Are These Techniques Effective? Hear It From Real Men Who Took Control
These legends went from “just one more tab” to “nah, I’ve got better things to do with my hands.” Here’s how they ditched the habit and leveled up their lives.
Breaking 13 Years Of Addiction – From Exhausted to Balanced
I’m getting back my old personality, which is a happy balanced person with social life.
- SecretaryNo8805, r/NoFap, Reddit
SecretaryNo8805, 29-year-old shared his struggle with a 13-year porn addiction that drained his energy and negatively impacted his social life. He decided to quit porn and masturbation cold turkey, focusing on immediate action to shut down urges and rebuild a natural routine.
40-Year Habit Broken – Mindfulness & Freedom
Listen, IF I can… YOU can do this!!!! 40 years of addiction gone. Superpowers?! I call them the REAL ME. Mindfulness was a game changer. - Jw12Ace-forum.nofap.com
Jw12Ace (50s) struggled with a problematic porn habit for nearly 40 years – since age 12. It caused him tremendous pain, isolation, and even hurt his marriage. He sought help beyond sheer willpower, adopting daily mindfulness meditation and leaning on accountability tools from the NoFap community. His natural human sexuality and social life blossomed again, and his message is clear.
Life Transformed At 27 – From Impotence To Confidence
"NoFap transformed my life. It gave me a sex life. It made me human." - TimeToChangeB
At 27, 'TimeToChangeB' revealed his battle with internet porn since his early teens, which resulted in porn-induced erectile dysfunction (PIED) and diminished confidence. Initially questioning if his testosterone levels or orientation were to blame, he recognized porn as the root cause. Through gradual reduction, multiple NoFap streaks, exercise, and determination over 18 months, he regained control. Eventually, he began dating and enjoyed a natural sex life without anxiety.
So yeah—turns out quitting porn doesn’t turn you into a monk or make your penis fall off. If they can do it, so can your hand-tired ass.
So, think you're ready for the real boss level—talking to your partner about masturbation without sweating through your shirt? Let’s hand the mic to a woman who’s seen it all… and lived to tell the tale.
A Woman's Perspective..
On How To Talk To Your Partner About Masturbation
Take a breath—this convo feels awkward in your head, but it builds serious trust when done right.
Most men I talk to want to be honest but worry they’ll mess it up. And most women? We just want to understand where it’s coming from. So here’s my take—as a woman and someone who’s helped couples talk through all the sticky stuff.
Tip #1 – Talk About It At The Right Time & Place
Timing matters. Please don’t bring it up mid-argument, post-sex, or while she’s distracted making dinner. That’s not fair to either of you. Pick a calm, private moment where both of you can actually breathe, feel safe, and talk like adults—not like you’re on trial.
Tip #2 – Be Authentic Without Giving Too Many Details
Honesty is sexy. But graphic oversharing? Not so much. Saying “Yeah, I’ve been using porn a lot lately” is real. Listing category names and timestamps? Way too much. She doesn’t need a play-by-play. She needs to know why it matters to you and how it’s showing up in your everyday life—emotionally, mentally, and physically.
Tip #3 – Listen To Her Feelings Without Getting Defensive
If she reacts with hurt or confusion, don’t shut down. Don’t jump to “It’s not a big deal!”
For some women, this topic taps into deep stuff—like fear, rejection, or not feeling “enough.” Your job isn’t to fix her feelings. It’s to hear them. That builds safety.
Tip #4 – Let Her Know It’s Not About A Lack Of Attraction
Say this clearly, out loud: “This isn’t because I’m not attracted to you.” Porn and masturbating frequently can sometimes become a coping mechanism—for stress, boredom, or even trauma—not a reflection of how hot she is. Tell her what is working. Tell her what you do desire. It makes all the difference.
Tip #5 – Focus On Fixing Things, Not Just Talking
Don’t just communicate. Show her you’re actively working to shift this pattern. Talk about how it's had negative effects—on your focus, your energy, your motivation—and how you want to feel better in your everyday life. Make her part of the healing process, not just a bystander.
Tip #6 – Involve Her In The Process To Make Your Relationship Stronger
This isn’t just about stopping porn. It’s about reconnecting. Ask her how she feels about intimacy, what she wants more of, what turns her on, and what feels missing. Let this be an invitation—not a confession. When both partners feel heard, the relationship gets better. Period.
Talking about masturbation isn’t shameful. It's part of being real, being human, and being in a relationship that lasts. If you're open, gentle, and honest—not perfect, just present—your partner will feel that.
You’ve made it this far without closing the tab or blushing yourself into oblivion—bravo! Now, let’s hit the lightning round: your most awkward and totally valid Frequently Asked Questions.
Frequently Asked Questions
These are the questions I get asked all the time—usually whispered like a confession. So, let’s just say it straight.
Yes—like flipping on the lights in your brain. When you're not constantly draining your dopamine reserves, your body starts storing more energy. You sleep better, focus longer, and actually want to do stuff that doesn’t involve a sock.
21 days is a great start, but for deep changes? Think 60 to 90. The longer you've been addicted, the more time your brain needs to rewire. We're talking about breaking a loop that's been firing for years, sometimes since school. Cold turkey works fast, but even gradual reduction rewires your neural reward system over time.
Absolutely. A lot of guys with performance issues—especially delayed ejaculation or porn-induced ED—see big changes when they quit. When you’re no longer overstimulated by constant novelty, your brain actually responds to real partners again. Testosterone levels stabilize, sensitivity returns, and your body stops treating sex like a staged performance and starts treating it like… actual sex.
First, don’t freak out. You didn’t blow it forever. It’s just a moment. What matters is what you do next. Get back on track immediately. Review your triggers. Tighten your environment. And remember: relapse isn’t failure—it’s feedback.
Yes, and it happens more than you think. When your brain gets used to constant novelty—swiping from scene to scene like it’s TikTok for sex—it starts tuning out real, human connection. Real women aren’t filtered, looped, and edited. They're complex, emotional, and beautifully unpredictable. Quitting helps your brain come back to reality—and reality’s a lot more fun when you’re present for it.
Ready to transform from a One-Minute-Man to an all-night stand? Join our exclusive online course “The Lasting System” and overcome performance issues like premature ejaculation (lasting longer) or erectile dysfunction (getting & staying rock hard). Don’t just read about it - master it! Enroll today and start transforming your life. Get started Now!
