Overcoming compulsive urges starts with understanding your brain’s loops. Learn how to break a masturbation addiction using Charles Duhigg’s The Power of Habit.
Identify your emotional triggers, rewire the routine, and replace unhealthy compulsions with lasting, positive behaviors.
Is masturbation beneficial or harmful to health? If you are asked, are drugs beneficial or harmful to health? If drugs are taken in a certain amount, it is called medicine.
Excessive consumption is harmful to the body and brain. According to scientific research, excessive drugs cause chemical changes in our brain, and excessive masturbation also causes chemical changes in the brain.
Over time, it can develop into an addiction similar to heroin use.
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So, if someone gets addicted to masturbation, it is very difficult for them to get out of it. It requires a lot of willpower to abstain from it.
Because the reward system of masturbation is very strong. Testosterone hormone is produced by the male body. This creates sexual desire.
Also, this hormone is essential for body formation. So, if you continuously release this hormone from the body, it will disrupt body formation.
This is the biggest physical harm of masturbation. Now let’s learn about mental harms. If you start watching porn videos excessively, thoughts about sex start revolving in our minds.
As a result, if you see someone in front of you, you also have weird thoughts about them. This is a very annoying habit. But we regret it. We think, “I am getting worse day by day.”
There is no point in regretting this. Because you are probably watching those videos all day long. As a result, such images are always being created in your mind.
But if you think about good things all day long, you will be able to see such reflections. For example: a business executive can see the possibility of business in everything; a poet can see the reflection of literature in everything.
So, we see the things we think about all around us.Whether for physical or mental reasons, we all want to get rid of this annoying habit. Because no one likes to be a slave to habit or the brain.
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So, how do you get rid of this slavery? We will discuss this issue from a famous book, “The Power of Habit”. The book was written by Charles Duhigg.
The author says that there are 3 steps to any habit. 1. Trigger 2. Routine 3. Reward. Behind every habit, there is a trigger or stimulus. As a result, we follow the routine.
We keep following the routine because of the reward. Now, the triggers can be divided into 5 parts.
- 1. Time (in the morning or at night)
- 2. Place (bedroom or anywhere)
- 3. Emotion (when you feel frustration or boredom)
- 4. Person (favorite porn star)
- 5. Finally, an action (after lying in bed or in any position).
Any one of these five triggers encourages you to do that work.The next step is the routine. Whenever we get a trigger, we open a mobile phone or laptop and start watching videos.
And you must know the next step. The next step is reward. When we start following the routine, DOPamine is released from our brain and chemical changes occur in the brain.
As a result, it activates the brain’s reward system. Then we feel joy. This feeling of joy works as a reward for us.
One thing is clear: that we cannot change the trigger and reward. Because these 2 things are natural and automatic. And the rest is routine.
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It is possible to bring it under our control. We can change this routine if we want. The author of the book, Charles, thinks that we cannot change a strong habit. The only way to overcome it is to replace it with another habit.
And to do this, the routine has to be changed while keeping the trigger and reward the same.That is, a positive routine must replace the negative routine.
But this does not mean that it is possible to completely change the routine in a day. The routine has to be changed gradually.
Let’s see what are the ways to bring about changes in the routine of masturbation. Firstly, you have to identify your triggers.
Because triggers vary from person to person. For example, suppose your trigger is watching unethical videos and then following the steps after turning off the lights in the room at night while sleeping!
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So, what can be changed within this trigger? There must be a big reason for any change. This is necessary. There must be a big reason.
If you want to, you can always find a reason for yourself. Or I can help you too. You can download an app called the ‘30-Day Fitness Challenge.
You can download it from the Play Store or find it through Google. You will be given exercise challenges every day. If you are addicted to masturbation, you can not implement the challenge.
So, it will help you get out of the addiction to masturbation.But according to some modern research, masturbating once or twice a week does not cause significant harm.
So, while following this app, you can take a break one day a week. That is, you can follow your old routine. Later, resume following the app’s challenge.
Doing this will reduce the 5 triggers of your cravings. You will also have a strong reason, and it will be easier to control yourself.
All you have to do is, at night, instead of watching those videos, watch motivational videos.
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I have only given an example of how to change the routine. You can also research and find better ways than this and follow them.
Don’t be a slave to habit, but become its master. You can give this book a read at least once. I hope your understanding of habits will change.
