Identify your triggers
Avoid porn and sexual content
Keep your hands busy with other activities
Leave tempting situations quickly
Use website and app blockers
Change your routine
Exercise regularly
Get enough sleep
Stay around other people more often
Take cold showers if they help you interrupt the urge
Delay the urge for 10 minutes, then repeat
Replace the habit with a healthier one
Set clear goals and track your progress
Remove privacy cues that lead to the habit
Reduce stress with breathing, meditation, or journaling
Talk to a therapist or counselor if it feels compulsive
Join a support group if you want accountability
Be patient with setbacks and restart immediately