Quitting Porn and Masturbation

5 Tips to Quit Internet Porn

After I wrote 15 Benefits of Quitting Pornography, I received a lot of questions from people really wanting to quit but they’ve run into some issues.

Troubled men have emailed me asking for specific advice, and I decided to put out these tips.

For most people, quitting pornography will not be an easy habit to kick. Especially if you’ve been watching it for years on a daily basis. That being said, there are guys who gave up porn and never looked back, without relapsing once. So while it may be a difficult habit to break, it doesn’t have to be difficult for everyone.

Why Can Porn be Difficult to Quit?

Not to get all scientific on you, but most people watch porn after they are triggered by something in their environment. Each person has a different cue or trigger that leads them along this path. One person’s trigger might be boredom, while another person’s trigger might be loneliness.

Some guys have said they watch porn if they get stressed out or frustrated from their daily lives.

Sometimes your trigger could be as simple as laying in your bed alone at night with nothing to do, leading you to watch porn.

Since you watched porn after you experienced your personal trigger, you develop a behavioral pattern. Your brain recognizes this, and Dopamine levels start rising to encourage you to view pornography/seek that reward. Your brain releases even more dopamine at the point of orgasm, further reinforcing that behavior. Overtime you develop a strong habit, and an even stronger connection to your behavior that led you to porn use.

You have to break that habit.

Here are 5 Tips to do exactly that.

1. Recognize Your Triggers and Behavior that Leads You to Porn.  

Figure out what leads you to porn the most often. This is important because many people relapse due to not understanding themselves. They failed to recognize their triggers, and began watching porn again.

Are you someone who wakes up first thing in the morning and watches it?

Or someone who watches before they go to bed?

Maybe you’re someone who rushes to their laptop as soon as they feel slightly bored, so you look for porn. Whatever it is for you, work around that trigger, and don’t respond to it like you normally do. If you are triggered, replace watching porn with a different activity. 

2. Get Out of Your House

If you’re stuck in your house all the time, you’ll likely end up viewing pornography. Schedule things to do outside of your home. Socialize and plan activities to keep you busy. Join a gym and workout.

Sitting inside all day is one of my personal triggers. If I had nothing to do that day, I usually ended up watching porn.

Most guys are similar and watch out of boredom because it’s something to do.

Go outside, and get your computer and phone away from you. 

3. Limit Internet Time and Avoid Clickbait/Risky Websites.

Some of you might aimlessly browse the internet for hours. Maybe that’s how you found this website.  

Some of you might do it everyday to kill time. If you spend hours a day online, it’s almost impossible not to run into porn and suggestive images. 

If you see a post with a NSFW tag, you shouldn’t click on it.

Would you tell a former cocaine addict that it was okay to look at pictures of cocaine?

Stay away from websites you visit a lot that lead you to porn. Believe it or not, some of the normal websites you visit might be one of your main triggers. And after visiting those sites, you usually check out porn. 

Many internet forums are full of triggers that lead you to it. If the link or website has anything suggestive in the title, you have no business clicking on it.

4. Stay Around People as Much as You Can.

This should be common sense.

Being around other people prevents you from opening up your laptop and loading up your favorite videos.

If you isolate yourself a lot then you will watch porn more often than not. And isolating yourself from other people isn’t exactly healthy in the first place.

Even if you’re a natural introvert, it would benefit you greatly to go out and talk to people. There are many other benefits to socializing other than staying away from porn. (you should know that)

5. (Final Tip) Don’t Tell Yourself that “I’m Trying to Quit” and Actually Quit.

If you haven’t watched porn in a week… guess what? You’ve successfully quit porn.

Yeah it’s only been a week, but you had the strength to give it up and make it this far. 

You’re not “trying to quit”, you’ve actually given it up. 

It’s really about changing your mindset. Now you’re somebody who doesn’t look at pornography, it’s really that simple.

This was important to me because I always made excuses like, “This is too difficult to quit,” or “Everyone does it, maybe it really isn’t that bad,” or even “I’ll just watch it this one time, I’ve already gone five days without it.”

Once I identified as someone who has no need for porn, I didn’t really think about it.

I wasn’t trying to quit porn, I actually quit porn, and there were no more excuses about it. 

And there you have it, the 5 tips that helped me quit pornography for good.

I could’ve given you more than 5, but these are the most important things you need to do.

You don’t need a 10 Step Program.

You need to identify as a person who doesn’t watch porn. The rest will come with the territory. 

To be honest, something that helped me the most was getting regular sex from an actual partner. I had no need to watch porn if I got laid that night. Having a girlfriend or FWB helps a lot. 

This doesn’t apply to all of you reading because some of you are single and lonely, like I used to be.

You might even want to give up and wish you were like the other guys.

But like I said, quitting internet porn and masturbating can change your life.

1 month from now you might have a girlfriend. Many guys on Reddit/NoFap, have told stories about how they got their first ever relationship after ending their relationship with pornography/masturbating. 

If you’re a guy interested in getting a girlfriend, you might want to start with improving yourself. 

Lifting weights and building a better body can be a game changer.

For Fat Loss or Building Muscle, check out:

Most guys want to improve their looks as well, take a look at:

Good luck on your journey, and keep your hands out of your pants.

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3 comments

  1. Great article. Masturbating and porn are such a waste of time and energy. I haven’t masturbated in 83 days and in the time span I lost my virginity, and fucked three other girls. I went from a guy who played league of legends on the weekend to a guy that regularly goes out to bars with girls. I’m glad more people like you are writing about this because it really changed my life.

    Thanks,
    Hunter

  2. Hi Ryan,

    I read your page 15 benefits of quitting porn a few months ago and I wanted to share my progress with you. It’s been 48 Days since I’ve watched a single porn video or masturbated. These 48 days have been the best of my life and I really understand why porn can be so bad now.

    Before I found your article I tried having sex with my girlfriend 3 different times and every time I couldn’t get it up. It was very embarrassing to have ED and I started researching it. I figured out that porn was that cause behind it. Just 22 Days after quitting I had sex with my girlfriend for the first time and lost my virginity. I had no issues at all getting an erection. Quitting porn was the greatest decision I ever made and it isn’t just the lack of ED that makes me say this. Now other girls in my high school have been flirting with me a lot even though I have a girlfriend. I’ve never gotten this much attention from girls in my life.

    I’ve also noticed that I feel so much better, I have a ton of energy and am probably 20 times more confident in myself. I’m also doing better in school too. I want to really thank you for writing that. If I was a millionaire I’d send you millions right now lol.

    Even though I’m 17, these 48 days have been the best of my life.

    Thank you,
    Michael Dubois

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