Communicate with your partner about pace, pressure, and what feels good
Use more foreplay to increase arousal and readiness
Try slower start-up and gradual escalation during sex
Use condoms (often reduce sensation and help with premature ejaculation)
Practice the start-stop technique during arousal
Use the squeeze technique if you feel you’re about to finish too soon
Switch to positions that give you more control over depth and rhythm
Use positions where you can slow down or pause easily
Consider changing rhythm frequently to avoid building to climax too quickly
Focus on breathing and relaxing your pelvic muscles
Reduce distractions and performance pressure
Avoid alcohol or excessive substances that can worsen control and erections
Maintain good sleep, hydration, and regular exercise
Manage stress and anxiety (they commonly shorten time)
Strengthen pelvic floor muscles (Kegels) with consistent practice
Maintain cardiovascular health and manage blood sugar if relevant
Review any medications that may affect sexual function with a clinician
If erectile issues are present, consider discussing treatment options with a healthcare professional
Consider a clinician visit if premature ejaculation persists or is distressing
Use lubricants to reduce friction and discomfort that can affect control
Consider sexual techniques like edging (prolonging arousal without finishing)