Redirect your attention to a task that needs focus
Get up and change your environment
Do vigorous exercise for a few minutes
Take a cold or cool shower
Avoid sexual content and triggers
Put your phone away
Practice slow breathing
Meditate or do a mindfulness exercise
Keep your hands busy with an activity
Go outside for fresh air
Talk to someone about a neutral topic
Drink water
Eat a balanced meal if you have not eaten
Get enough sleep
Reduce stress in your daily routine
Limit boredom by planning your time
Masturbate if it is appropriate and consensual for you
Seek help from a mental health professional if it feels compulsive or distressing