Abstain from masturbation for ~3 months and from the benefits you'll feel you will also realize how bad it is for you. Should start feeling benefits after 2 weeks though - the older you are the longer it takes to recoup from losing your seed.
Read the works of Mantak Chia, specifically his book called 'The Multi-orgasmic Man', on how to responsibly use your sexual energy. Women don't have to worry about it as much as men do though.
The book gets into greater detail on your options.
1) If you are on a spiritual journey, or required to do an important task that requires high degrees of overcoming / masturbation, then Celibacy is mandatory. All Religious texts on Earth speak of the importance of Celibacy on a spiritual journey.
2) If you are married / have a partner and aren't serious about saving the world from a cannibalistic cabal, then you can learn to orgasm without ejaculation to retain your sexual energy. You don't have to suffer from that tiredness after ejaculation and can have sex and multiple-orgasm like women can all night. Your partner will love you for it.
I'm the guy that has been mastering his senses / emotions through near-impossible self-discipline especially with the temptations of the modern world and ease of access of porn for over a decade now.
Oh and here is some information on masturbation in the bible. I believe Celibacy (which is a higher calling than marriage) is mentioned a few times in the Bible. Celibacy would obviously mean no masturbation as well as no sex. All Religions including Hiduism, Sikhism, Buddhism, etc, always have chapters on Celibacy. Even the Atheistic Traditional Chinese Practitioners of the ancient times knew about its importance.
https://nealhardin.com/what-does-the-bible-say-about-singleness-and-celibacy/
Good luck on your Celibate journey if you choose it. It will be the most difficult thing you ever tried, but the most rewarding.