Decide on a clear retention goal and timeframe
Avoid pornography and erotic content
Limit masturbation and sexual edging
Identify and avoid personal triggers
Keep your hands and mind occupied with structured activities
Exercise regularly
Sleep enough each night
Reduce idle time and isolation
Practice mindfulness or meditation
Use cold showers or other urge-reset habits if helpful
Redirect sexual energy into work, study, or hobbies
Stay away from situations that strongly tempt you
Set boundaries in dating and sexual activity
Track urges and patterns
Recover quickly after slips and continue your plan
Seek help from a qualified professional if compulsive sexual behavior is affecting your life