5 Benefits of Stopping Masturbation
Masturbation is a regular part of human sexuality that most people do at some point in their lives. However, for some, it can become a compulsive behavior that can take a toll on their mental health and well-being. For men, this can be particularly detrimental as it can lead to increased anxiety, stress, and performance issues in the bedroom. For those who want to quit or cut back, stopping masturbation can bring a range of benefits. This guide will discuss some of these advantages, including how stopping can help you regain control of your life and improve your mental health.
QUITTR's solution, quit porn, can help you achieve these goals by providing a clear plan and community support to help you stop your use of pornographic material, so you can also prevent your compulsive masturbation habits and increase Semen Retention Power.
Table of Contents
Is Masturbation Bad for You?
Masturbation has a bad reputation for no good reason. In moderation, medical experts generally agree that masturbation isn’t physically harmful. It’s a natural part of human sexuality. But when it becomes compulsive, porn-fueled, or daily to the point of interfering with life, that’s where real problems begin.
When Masturbation Becomes a Problem
You feel drained afterward, not just physically, but emotionally or mentally.
You can’t go a day without it, even when you know it’s making you less productive.
You use it to escape stress, loneliness, boredom, or anxiety, rather than dealing with those emotions directly.
Your relationships suffer either you withdraw from intimacy, or you struggle to connect with real people because porn has rewired your brain’s expectations.
You feel guilt, shame, or regret after, yet repeat the behavior anyway.
These signs suggest that masturbation has moved from a neutral act to a habitual coping mechanism. And like any coping mechanism, overused alcohol, junk food, and screen time, it starts to cost more than it gives.
What Makes Masturbation Feel So Addictive?
Ever wonder why it's so hard to stop even when you swear, "this is the last time"? Here’s why Masturbation isn’t just about pleasure. It taps directly into the brain’s reward system and the more it’s reinforced, the harder it becomes to break.
The Dopamine Loop
Every time you masturbate especially with porn your brain releases dopamine, the chemical linked to reward and motivation. The more you chase that “high,” the more desensitized you become. You need more stimulation (harder, weirder, more intense content) to achieve the same level of satisfaction. This creates a cycle where your brain prioritizes masturbation and porn over real-world rewards like purpose, connection, and discipline.
Over Time, This Affects
Motivation
If you procrastinate, feel lazy, and lose ambition, you are motivated.
Mood
You feel emotionally flat or anxious when not stimulated.
Focus
Your attention span shortens, making it hard to concentrate for long periods.
Relationships
Unrealistic expectations in relationships kill genuine intimacy and vulnerability.
Why Willpower Isn’t Enough
You’re not weak, you’re neurologically wired to repeat rewarding behaviors. And porn + masturbation is one of the most overstimulating combinations the brain can consume on demand. This is why quitting feels like a mental war. And why relapse feels like defeat.
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5 Benefits of Stopping Masturbation
1. A Clear Mind and Sharper Focus
One of the first things you’ll notice after you quit porn is how much better you can focus. Most guys experience a significant reduction in brain fog after just a few days of quitting. You’ll have better clarity in the mornings and throughout the day. With a no-porn streak, you’ll also find it easier to concentrate on tasks without getting easily distracted.
As you quit obsessing over triggers and urges, your brain has more space to think. Why does this happen? When you stop watching porn, your brain no longer gets flooded with cheap dopamine hits. Instead, it starts craving genuine rewards, such as completing a project, mastering a skill, or forming meaningful connections with others.
Reddit Insight
“After 10 days of no PMO, I finished more tasks at work than I did in the last 3 weeks. It’s like I had my brain back.” u/BounceBack98
2. Improved Self-Discipline
Quitting porn is no easy task. It requires a lot of willpower and self-control. As you start to improve your self-discipline to resist the urges of porn, this newfound self-control will begin to spread to other areas of your life as well. You’ll find it easier to wake up early, resist junk food and other unhealthy cravings, and be more consistent with workouts, prayer, journaling, or reading. Why does this happen? Willpower is like a muscle; the more you exercise it with complex tasks (like saying no to PMO), the stronger it becomes.
Quittr Tip
Use the Daily Discipline Tracker inside Quittr to link your no-masturbation streak with other habits, such as hydration, workouts, or meditation. Stack your wins.
3. Increased Confidence Levels
It’s hard to feel confident when you’ve just relapsed for the third night in a row. That guilt seeps into how you carry yourself, your posture, tone, and energy. Once you stop, you stand taller, speak more directly, and feel more in control. People, especially women, often notice a shift in your energy. You don’t feel like a fraud when you say you're working on yourself.
Why Does It Happen?
Your body starts producing more testosterone when you abstain, particularly in the first 7–10 days. That hormonal boost translates to posture, vocal tone, and assertiveness.
Expert Quote
“Abstaining for even one week can improve testosterone and confidence-related markers in men.” – Dr. Andrew Huberman, Neuroscientist, Stanford University.
4. Motivation and Drive Return
Porn and compulsive masturbation drain your ambition. Quitting reverses that. You feel more motivated to pursue your goals, whether it's in fitness, finances, or spiritual growth. You stop tolerating mediocrity in work, relationships, and how you spend your time. You want to become better, not because you hate yourself, but because you see what you’re capable of.
Why Does It Happen?
Dopamine no longer gets wasted on fake rewards. It starts attaching itself to your real-life progress again.
5. Reclaiming Your Time and Energy
The average PMO session eats up 30–60 minutes (or more) of your day. That adds up quickly, not just in terms of time lost, but also in the energy expended before and after. When you stop, you have more hours to build skills, connect with people, or simply rest intentionally. You feel less drained, more present. You stop living in a cycle of shame and start living in alignment.
Real User Story
“I used to feel empty after every relapse. Now I feel full because my time actually goes to things I care about.” u/ColdShowerKing. If you're ready to reclaim your time and energy, quit porn today with Quittr.
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Can Guys Control Their Urges
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How to Stop Masturbating
Understanding Your Triggers: The Key to Stopping Masturbation
Most people don’t masturbate just for physical pleasure. They turn to this habit for emotional reasons. So, before you try to quit, it helps to understand what drives you to masturbate. Are you bored? Feeling lonely or rejected? Stressed, anxious, or procrastinating?
Action Step
Use the Urge Tracker in Quittr to log every time you feel the temptation. This helps you spot patterns, like nighttime loneliness or post-stress cravings.
Tip
Masturbation isn’t your enemy; avoidance of deeper emotions is. Awareness breaks the loop.
Create Barriers: Distance Yourself From Triggers
If your brain knows you can open porn in 2 clicks, it’ll win every time. You need friction. Use website blockers like ColdTurkey, BlockSite, or Freedom. Switch to grayscale on your phone to reduce visual triggers. Keep your phone out of reach from your bed when you sleep. Avoid scrolling alone at night, especially on Instagram, TikTok, or Reddit.
Quittr Pro Tip
Set a “Digital Detox” block inside Quittr to remind yourself of your long-term goals before you open a risky app.
Don’t Just Resist the Urge — Replace the Habit
Willpower isn’t enough. You need new rituals that rewire your brain: The brain needs dopamine replacements; don’t just sit and suffer.
Start a Daily Discipline Routine (Stack Wins)
The strongest NoFap streaks aren’t built on shame, they’re built on momentum.
Start With Simple Habits
Wake up and make your bed. Do 20 pushups. Read five pages of a self-help book. Log your mood in Quittr. Take 1-minute cold showers. Each one strengthens your self-trust.
From Reddit
“I stopped jerking off when I stopped trying to ‘quit’ and started building a life I wanted to be present in.” – u/RewireBro.
Find an Accountability Buddy
It’s easier to fall back into old habits when no one’s watching. But when you know someone’s rooting for you or tracking progress with you, your chances of relapse drop massively.
Ways to Build Support
Join a group chat or subreddit (like r/NoFap). Find an accountability buddy on Quittr. Share your streaks and milestones (Quittr helps with this). Consider speaking with a coach or therapist if you need support.
Expert Insight
“Behavior change is most successful when combined with self-tracking and social support.” — Dr. B.J. Fogg, Behavior Scientist at Stanford.
Learn From Relapses and Forgive Yourself
If you fall, don’t stay down. Ask yourself What triggered it? What was I feeling before the urge? What can I do differently next time? Necessary, one relapse doesn’t erase your progress. The real goal isn’t just a perfect stream; it’s becoming a person who can stop, reflect, and rebuild more quickly each time. Use the “Relapse Recovery” checklist inside Quittr to process the mistake and bounce back stronger.
Keep a Strong “Why” Visible Every Day
When the urge hits, logic disappears. You need to reconnect with your purpose on an emotional level. Why are you quitting? Who are you doing it for? What kind of man do you want to become? Write that “why” on paper. Make it your lockscreen. Put it inside Quittr. Return to it daily.
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