Practice pelvic floor (Kegels) regularly
Do regular cardio and strength training
Maintain a healthy sleep schedule
Reduce alcohol and avoid recreational drugs
Use condoms to reduce sensitivity
Try a thicker condom or “delay” condom
Use numbing spray/cream (lidocaine or benzocaine) as directed
Consider a prescription option like topical anesthetics or oral medications if needed
Use start-stop technique during sex
Use squeeze technique during the point of near-ejaculation
Slow down when close, add pauses, and change pace
Focus on breathing and relaxed pacing
Change positions to reduce stimulation
Use a condom plus additional lubrication to reduce friction
Use plenty of lube to prevent irritation and maintain comfort
Engage in longer foreplay to manage arousal pacing
Communicate with your partner about pace and stopping cues
Masturbate beforehand to reduce sensitivity if that helps you
Avoid rushing; set a slower rhythm from the start
Consider mindfulness or distraction techniques during arousal
Limit porn or high-stimulation habits if they worsen performance
Manage stress and anxiety (including performance anxiety)
Seek evaluation for premature ejaculation if persistent (urologist/sexual health clinician)
Consider therapy (sex therapy/CBT) for performance anxiety or learned patterns
Address erectile issues promptly (check cardiovascular health, diabetes, hormones if indicated)
If using medications, follow clinician guidance and safety instructions