With all the audio recommendations, I would add this in your routine, as well look into the Nofap groups they can be a great mind support etc…
Strategies and techniques to help a person stop.
A combination of techniques may be helpful, including the following:
Avoid pornography
Exposure to pornography may trigger the desire to masturbate.
People who want to stop masturbating should avoid pornographic movies, images, and websites. If a person can place a barrier between themselves and pornography, it can help them break the habit.
It is now very easy to access pornography in just a few seconds. However, people can try to limit their access to pornography by using filters on electronic devices that block certain types of content, such as pornographic material.
Although a person can unblock such websites, taking the time to do so can give them time to regain control of their impulses and allow the urge to pass.
Stay active
It can be helpful for a person to find ways to occupy their time that does not trigger the desire to masturbate.
Finding outlets for energy release can replace the time spent masturbating. People can consider taking up a new hobby or learning a new skill, such as learning a musical instrument or trying a new sport.
Developing new goals can help a person refocus their energy and find excitement and fulfillment in other things.
It may also be helpful to determine when the urge to masturbate is highest and plan other activities for that time.
Spend more time with others
Some people may masturbate because they feel lonely or have nothing else to fill their time with.
Spending less time alone reduces the opportunities to masturbate. Spending time with others will not only keep a person occupied, but it might also redirect their focus.
There are several ways to decrease solitude. People can meet up with friends or family, take a class, or join a gym to stay socially engaged with others.
Exercise
Exercise is an effective way to both lower tension and positively focus energy.
Activities such as running, swimming, and weight lifting can strengthen the body and release endorphins that promote feelings of well-being.
Feeling happier and more relaxed may reduce the urge to masturbate as frequently.
