When i am going to work than doing masturbation come to my mind and i am watching porn and it takes my lots of time and my all day got waste.what should i do?

Use structure, remove easy access to triggers, and practice responding to urges so they don’t take over your workday.

• 1. Schedule focused work blocks: Set a timer for a manageable work period, then take a planned break. One approach described is a focused 90-minute block; adjust the duration to what you can sustain. 1
• 2. Limit access to triggers: During work, block distracting sites and put your phone out of reach or switch it off. 2
• 3. Use mindfulness to redirect attention: When thoughts recur, practice bringing your attention back to one task; even short daily mindfulness sessions can help improve focus. 3
• 4. Add physical movement: Regular movement can support brain function and focus; build it into your day rather than remaining seated for long stretches. 4
• 5. Seek professional support if it keeps disrupting your life: If you feel unable to stop despite wanting to, talk with a healthcare or mental-health professional and explain how it is affecting your work and daily responsibilities. 5