Use Raze to Quit Masturbation

Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 26 October 2026

Deciding what you're quitting

Before you start, decide your rule. Some people want to stop porn but not masturbation; others want to stop both; some want to cut back rather than stop. Raze works as a masturbation tracker or a NoFap tracker for whatever rule you set, so the clearer the rule, the more honest the streak. Write it in one sentence: "No masturbation, with or without porn, for 30 days."

It's also worth being clear about the facts. Masturbation is a normal sexual behaviour and isn't medically harmful for most people. People choose to stop for personal reasons: it feels compulsive, it's tied to porn, it conflicts with their values, or they want to see how they feel without it. Those are valid reasons; you don't need a health scare to justify them.

What the research does and doesn't say

Claim you'll see online	What the evidence shows
"Abstinence boosts testosterone permanently"	One small study found a short-lived peak around day 7 of abstinence, then a return to baseline (Jiang et al., 2003)
"Masturbation is bad for your health"	Not supported for typical masturbation
"Everyone gets 'superpowers' on NoFap"	Anecdotes, not research
"Stopping can help if it feels compulsive"	Reasonable; compulsive sexual behaviour is treatable

Read more in is NoFap healthy?.

A 30-day masturbation-free plan

1. Days 1–3: identify when it usually happens. For most people it's in bed, in the shower or when they can't sleep.
2. Days 4–7: change those settings. Get out of bed as soon as you wake; keep showers short; have a set wind-down routine.
3. Days 8–14: expect a peak in urges or restlessness. Use exercise or a walk as the default response.
4. Days 15–21: watch for "just once" thinking. Stick to the rule you wrote.
5. Days 22–30: review your log and decide what's next: continue, extend or change the rule.

Track each step with the streak counter and use the milestone calendar to see the dates.

Bedtime is the main battleground

For many people, masturbation is linked to falling asleep. Replacing that routine is the single biggest change:

• Go to bed when you're tired, not to scroll.
• Keep the phone out of the bedroom.
• If you can't sleep after about 20 minutes, get up and do something calm until you feel sleepy, as the NHS suggests (NHS).

Mistakes when quitting masturbation

• Vague rules that shift each night ("edging doesn't count").
• Expecting dramatic physical changes and quitting when they don't appear.
• Treating wet dreams as relapses. They're involuntary; most people don't count them.
• Ignoring the bedtime routine and relying on willpower in bed.

Quit masturbation checklist

• Rule written in one sentence
• Start date set in Raze
• Bedtime routine changed
• Phone out of the bedroom
• 30-day review date set

Talking to someone about it

Masturbation is rarely talked about, which can make quitting feel lonely. You don't need to tell everyone. But a doctor is the right person if you notice pain, changes in sexual function, or worry about your health, and a therapist can help if it feels compulsive or is tied to anxiety or low mood. Our how to stop masturbating guide covers practical steps in more depth, and wet dreams and NoFap explains why involuntary emissions aren't a reason for concern.

Handling morning urges

Morning arousal is a normal physical response and isn't a sign that anything is wrong. The risk is lying in bed with it and with a phone in reach. A simple routine helps: get up when the alarm goes, open the curtains, drink water, and do something physical for a few minutes before you check your phone. If showers are a trigger, keep them short and do them later in the day for the first couple of weeks.

Reducing instead of stopping

Not everyone wants to stop completely. If your aim is to cut back, for example from daily to a couple of times a week, set that as your rule and count days within the limit rather than days of total abstinence. The same tools apply: know your triggers, change the settings where it happens, and track honestly.

Signs you may need more help

Talk to a doctor or therapist if you feel unable to stop despite wanting to, if it's affecting sleep, work or relationships, or if guilt and anxiety about it are getting worse. Those feelings are common, and help is available.

Being realistic about your goal

People quit masturbation for different reasons, and medical bodies don't consider occasional masturbation harmful. Decide what you actually want: a break, a reset, or less compulsive use. A clear, personal reason is easier to stick to than a goal borrowed from online forums, and it helps you judge progress fairly.

Quit masturbation questions

Is it unhealthy to stop masturbating? No evidence suggests stopping is harmful for healthy adults.

Do wet dreams reset my streak? That's your rule to set. Most people don't count them.

Should I see a doctor? Yes, if you have pain, sexual function concerns or feel unable to stop despite trying. See porn addiction help.

If your goal is to stop masturbation, not just porn, set that as your streak in Raze so a slip is logged honestly. Masturbation itself isn't harmful; this is for people who want to stop for their own reasons.

Related: NoFap · NoFap for Beginners

Sources

• Mayo Clinic: Mindfulness exercises: mayoclinic.org (accessed 24 October 2026)
• NHS: Cognitive behavioural therapy (CBT): nhs.uk (accessed 24 October 2026)

• Jiang et al. (2003), Ejaculation and serum testosterone level in men, J Zhejiang Univ Sci: pubmed.ncbi.nlm.nih.gov (accessed 26 October 2026)
• NHS: Sleep and tiredness: nhs.uk (accessed 26 October 2026)