how to stop fapping

To address the habit of masturbation, Andrew Huberman suggests an interesting strategy of disrupting the habitual pattern by introducing a positive behavior immediately after engaging in the habit. This method involves creating what is termed an "open loop" as opposed to a "closed loop" typically seen in habitual behaviors. Here's how you can apply this approach:

1. Identify a Positive Behavior: Choose a positive and easy-to-execute activity that you can perform immediately after you find yourself engaging in masturbation. This could be something like practicing a musical instrument, doing a brief session of language learning, or any other constructive behavior.

2. Implementation: As soon as you realize you have engaged in the habit, immediately switch to performing the selected positive behavior. This change inserts new neural activity that disrupts the closed loop of the previous habit.

3. Consistency: Consistently replacing the habitual action with a positive one will help rewrite the neural circuits associated with the habit. Over time, this may reduce the automatic urge to engage in the behavior and can transform the initiation of the habit.

By following this technique, you engage in "re-mapping" of neural circuits, which potentially weakens the link between neurons that fire together during habitual actions. This approach emphasizes ease in execution and avoids the difficulties often associated with constant monitoring of one's behavior 1 .