Identify your triggers and avoid them
Keep your hands and mind occupied with other activities
Set clear daily goals and routines
Limit time alone in private settings
Reduce exposure to sexual content
Use website and app blockers if needed
Exercise regularly
Get enough sleep
Manage stress with healthy coping methods
Take cold showers if they help you interrupt urges
Delay the urge and wait it out
Replace the habit with a different action immediately
Stay around other people more often
Avoid lying in bed with your phone
Practice mindfulness or breathing exercises
Track your progress
Forgive setbacks and restart quickly
Seek support from a trusted person or counselor if needed