If you suffer from premature ejaculation because of years doing it or because of any other reason, it will be difficult to walk the path of sexual control. So learning chainging this situation is crucial before starting No Fap.
Because being accustomed to "finishing work" so quickly, you will therefore come across a great sacrifice as you are accustomed to surrendering fully to the pleasure of ejaculation as you cannot but live without it. At this point, ejaculation has become the only meaning of your life.
What happens then is that when you practice No Fap, you will experience enormous difficulty at first because when the masturbation-causing sexual thoughts come, you have no way of beating them.
Learning to prolong the moment of ejaculation eventually becomes extremely necessary. Only then will you have the strength to pass the first phase of No Fap. The point is that before practicing abstinence, it is good to set aside a time of day to masturbate, but in doing so, do it slowly and without pornography. Focus on masturbating only and feel the pleasure that extends from your sexual organ to your whole body. And keep doing it without stimulating yourself with thoughts, just feel it, don't mentalize anything. And when the urge to come comes, do it hard and relieve yourself, then you can go back to what you were doing.
By increasing the time you can have an erection without cum, you will also improve your health. Know that you lose a lot of energy when you ejaculate, you lose protein, and then you get tired and discouraged, both physical and mental states, which are very dangerous. If you continue consistently in these situations, you will soon be attacked by depression, anxiety and panic syndrome, the weaker you will be and without the strength to overcome the addiction to masturbation.
So when you're not masturbating, just focus on what you're doing with all the happiness and cheer. with speed and strength. No apology, no complaint. If thoughts come to haunt you, know that they are illusions, take a deep breath and continue what you were doing. At first it is difficult but by practicing it all the time, you will get used to it and will be able to handle everything without needing any escape valve like masturbation.
Remember, masturbation itself is not bad, but ejaculation addiction is. And this is the first step in the No Fap path.
other things you can do is eating healthy, sleep well, do exercises, etc
And here tips to improve erection:
1-Watch what you eat. A diet that's bad for a man's heart is also not good for his ability to have erection
2-Maintain a healthy weight
3-Avoid high blood pressure and high cholesterol
4-Drink alcohol in moderation or not at all
5-Exercise regularly
6-Don't rely on Kegels
7-Keep tabs on testosterone
8-Avoid anabolic steroids
9-Pay attention to your vascular health