Identify your triggers and avoid them
Keep your hands and body occupied with other activities
Stay away from explicit content
Use website and app blockers
Keep your phone out of private spaces
Follow a structured daily routine
Exercise regularly
Go to bed on time
Reduce time alone when urges are strongest
Take a cold shower or leave the room when urges rise
Practice deep breathing or mindfulness
Redirect your attention to work, study, or hobbies
Spend time with other people
Set clear personal goals
Track your progress
Seek support from a trusted person or professional if needed