• Jared Ng

Ultimate Guide: 8 Best Tips To Successfully Quit Pornography & Masturbation


Quitting PMO is by far one of the hardest addictions to conquer. I have failed countless of times before finally being able to break free of it for over 100 days (stopped counting). If you are still apprehensive about it, find out why you should start NoFap now and how it affects your brain.


Over the years, I have gathered the 8 most effective tips to quit PMO. This does not mean that quitting is going to be a piece of cake. However, following this guide will make it much easier for you to let go of this evil addiction.



1. Willpower and discipline


It’s as easy as just not watching it. You probably have relapsed and reset your single-digit streaks of NoFap countless times. To be very frank, it’s all about having the sheer willpower, determination, and discipline to control your urges.


Avoid the things that could potentially lead you to watch porn. A good example would be Instagram. If you are following these girls scantily dressed in bikinis and showing a lot of their skin, you are literally asking for it. Or if they are in your explore page.


At the beginning, you should avoid Instagram for at least the first 30 days so you can avoid triggering images especially when your mind is at its most vulnerable healing stage. While you are at it, unfollow those 'IG models' if you don't know them personally.


During this period, do avoid M18/R21 movies or shows with sexual scenes. This also includes erotica novels or books that may tempt your monkey brain.


Some ways you can implement to increase your level of self-discipline is taking a cold shower and working out.


If you can’t even handle simple things like controlling your own primal urges, how are you going to achieve bigger things in life?



2. Pain and pleasure


Willpower and discipline can only go so far. What you link pain to and what you link pleasure to shapes your destiny. For me, it was my Porn Induced Erectile Dysfunction (PIED).


Being unable to get hard in front of an attractive woman made me felt embarrassed, and ashamed and I never want to experience that feeling of pain ever again. Once I begin to link incredible pain to PMO, it became much easier to quit it.


The truth is that we can learn to condition our minds, bodies, and emotions to link pain or pleasure to whatever we choose. By changing what we link pain and pleasure to the behaviours we want to stop at such a high level of emotional intensity, we will instantly change our behaviours.


The problem is that most of us base our decisions on short-term pleasure (ejaculation) instead of the long-term (better social skills, more fulfilling relationship and career).


Yet to successfully quit PMO, you need to put aside the short-term temptations in order to achieve long term pleasure.


It's not the actual pain that drives us, but our fear that something will lead to pain. And it's not the actual pleasure that drives us, but our belief that taking a certain action will lead to pleasure.


Instead of linking PMO to pleasure of ejaculation, find a powerful reason to link it to pain instead. It could be the pain of not getting strong erections, the pain of not having a girlfriend, the pain of constantly having low energy levels etc.


Likewise, I also link the pleasure of nofap to better mood and energy levels, being more productive and having stronger social skills.


Try it. It works. This is by far the most impactful way to quit.



3. Sexual transmutation


Sexual transmutation is the harnessing of unexpressed sexual energy and to use it for creative and productive pursuits.

Firstly, you need to embrace your big balls and get use to this feeling. If you have been used to releasing every few days or even everyday, this is going to be a huge change. You need to feel your sexual urges without acting on them.


You need to meditate. Read. Exercise. Do something. You want to keep yourself occupied with productive activities. You need to circulate all this pent up energy within you as it starts to build up. If you don't, you will go insane and spill your seed.



Instead of seeking unworthy sexual release from your screen, it's time you learn to channel that sexual energy towards your craft or purpose. You can use that energy for working out, or whatever passion you currently have like art, music, and your work.


Meditation also helps to calm your mind when you have sexual urges. During meditation, you can focus on moving that sexual energy up towards your vertebrae into your head.



4. Go out and socialise


Most of the time you watch porn and relapse because you are bored at home alone. To prevent such situation from happening, you need to change your environment. Try to go out to study or do your work out of your home if need be.


When friends or family ask you out, take up their invitation and join them. By participating in social events, you start to gradually replace your unhealthy masturbation habits with healthy real life connections.



Next would be to start going on dates with females. Most of you probably head to these dirty websites and masturbate because you are unable to find a compatible girl to make love with. Hence, you use porn to replace your desire for an actual female.


I'm not one who advocates meaningless, casual sex. However, to get involved in a meaningful relationship, you need to learn how to interact with females and pursue them. You can find and date females from your work, school, and even on dating apps.



5. Get an accountability buddy


Tell a friend that you are going to do it so that you will be held accountable for. Whenever you feel like relapsing, you will be reminded of the pact you made with him.


If both of you are trying to quit together, you can both support each other when either of you feel like giving up. Additionally, you guys can make a bet whereby if either of you relapsed, you have to give the other person a sum of money.


This will make you think twice about masturbating as you would not want to lose your hard-earned cash.


I did this with one of my best buddies and it really works. We agreed on the amount $200 if we were to PMO. Since $200 is an expensive amount and it's not worth losing over PMO for, it usually manages to do the trick. And whenever either of us has a strong urge, we will call and motivate each other to press on.



6. Support system


Going on https://www.reddit.com/r/NoFap/ can be helpful when you need a strong social support system by people who are going through the same challenges as you.


Reading reports on the benefits they experienced during their NoFap journey, as well as their transformational posts can motivate and push you towards a long streak of 90 days and beyond. And when you relapsed or failed on a streak, you can seek comfort and advice from them too.


I know when I first started NoFap, reading the success stories gave me tremendous amounts of motivation to get me started. It also kept me going strong during times when I just wanted to release as I seek the addictive dopamine spike from PMO.


(Click here to check out my 64 days semen retention story.)


However, sometimes it is better to not be constantly checking on the forum. This is because when your mind is always on 'NoFap', you tend to focus on the opposite, which is 'Fapping'.


An example would be, if I were to tell you to not think of a pink elephant, chances are your subconscious mind will think of a pink elephant even though your conscious mind tries to not think of it.


Everyone is different so depending on what kind of person you are, balance out the amount of time you spend there. Ultimately, your main purpose should be to focus and improve on yourself, rather than on 'NoFap'.



7. Download porn blockers


Personally, I did not do this but you can download porn blockers to assist you in the prevention of watching it. The most common one would be the K9 web filter.



8. Reward Yourself



Reward yourself along the journey. Set up a series of short-term goals, or milestones, and as soon as you reach each one, reward yourself immediately.


Examples include buying that shirt you have been eyeing on, or a great steak meal to satisfy your cravings. This will teach your nervous system to link great pleasure to positive change.


Positive reinforcement will speed up the process of conditioning this new nofap habit too.



So what's stopping you from quitting this porn and masturbation addiction? Embark on your NoFap journey and improve your life now!

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