Identify your triggers and avoid them
Keep your hands and mind occupied with other activities
Stay away from pornography and sexual content
Use website and app blockers on your devices
Keep a consistent daily routine
Exercise regularly
Sleep well and avoid staying up late
Spend more time in public or shared spaces
Reduce isolation and boredom
Practice stress management techniques
Set clear personal goals and accountability
Replace the habit with a healthier alternative
Limit time alone with your phone or computer
Avoid situations that make urges stronger
Seek support from a trusted person if needed