How to Stop Masturbating
Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026
Quick answer: How to stop masturbating: decide your reason and rule, identify when it usually happens (often in bed, the shower, or when bored), change those routines, plan what to do with urges, and track days. Masturbation is normal and not harmful, so stopping is a personal choice; keep it free of shame.
How to stop masturbating: decide why and what
Reasons vary: faith, linked porn use, a challenge, feeling it's compulsive. Write a clear rule and length. See is it healthy to stop masturbating?
Change the routine
Most habits happen at set times and places. Get up straight after waking, keep showers short, phone out of the bedroom, don't lie in bed awake for long.
Handle urges
Move, leave the room, delay 10 minutes with the urge timer, and find the need underneath with HALT.
Track it
Count days with the streak calculator. Raze is built for this; its App Store name is "Raze-Quit Masturbation Tracker" (App Store).
Stay balanced
Wet dreams are normal (wet dreams). If anxiety or guilt becomes intense, talk to a doctor or counsellor.
Related: Use Raze to Quit Masturbation · NoFap for Beginners · NoFap
Download Raze free. Optional in-app purchase.
Sources
- App Store: Raze-Quit Masturbation Tracker (listing, price and in-app purchases): apps.apple.com (accessed 24 October 2026)
- Mayo Clinic: Compulsive sexual behavior: mayoclinic.org (accessed 24 October 2026)
- Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
FAQ
How do I stop masturbating?
Set a rule, change routines at trigger times, plan for urges and track days.
Is it bad to masturbate?
No. Masturbation is normal; stopping is a personal choice.
What happens when you stop masturbating?
Often more urges at first and possibly more wet dreams.
How long does it take to stop?
Routines usually start to shift within a few weeks.
Is there an app to quit masturbation?
Yes. Raze tracks streaks, relapses, goals and challenges.