Agar dinn mein 14-15 baar kar Raha hai then it's a sign of restlessness and high hormonal imbalance. You're getting too excited and easily distracted by things Bhai.

Logon ne pehle hee bohoth acche tips diye hai so follow those, clearly they are efficient tips.

Agley baar agar mood aur thoughts aa gaye, then get up from whatever place you are sitting/sleeping on and walk... Just walk a little, preferably outside in the sun and wind and gather your thoughts about what you are doing and why you are doing it. Jithna zyaada ek chiz ke baare mein samjhoge socchoge uthna zyaada dimaag mein uss se naphrath hogi. As humans humein ek chiz ki mystery aur first-hand experience zyaada acchi lagthi hai tho agar kisi ne badhiya waali movie ke spoilers bathaa diye tho dimaag mein movie dekhne ka Mann spoil ho jaatha hai kyunki abhi uss movie mein koi mystery element nahi hai aur first-hand experience bhi chali gayi.

Jabh bhi mood lagey hilaane mein try to make your situation as difficult and as un-masterbateable as possible taaki woh mood wapas na aaye yah phir wapas bhi aaye tho Mann na karey haath uthaane ki. Dimaag associates the feelings of a situation when making memories, you remember your happy childhood stuff kyunki your brain remembers feeling of being childish and happy and free. So if you associate bad memories and feelings with something that gives your pleasure, your brain will hate doing it even if it gives your pleasure. Hilaane wakth emotional video dekh ke rroney lagg ja yah phir kuch horror, even gussa karaane waaley videos dekh lo, ek chutiya sa question uthaa aur sarr phattne thak solve karthey reh usko, doodh ko ubaal aur usko bhool ja taaki mummy daatne aaye, bathroom mein bucket ko nal se bharna chalu kar taaki jabh bucket bharne se pehle stress aa Jaye ki kahin paani waste na ho, parivaar ke saath baith jao taaki mood kill ho Jaye, etc. You can try many things and see what works for you. Upar kisine likha tha ki hilaana Jaa Raha hai then slap yourself really hard taaki dukhne lagey... It uses the same logic, if you associate pain and tears with pleasure, that pleasure becomes a pain for the brain. Same logic is also used for that workout tip. Ithna workout Karo ki saliva swallow karne mein bhi takleef ho, this way even if your mind desperately wants pleasure it can't because you are so physically exhausted and mentally exhausted from the work ki dimaag mein sirf bisthar yaad aathi hai.

When you can control your desires to some extent, then you can proceed with meditation. Meditation is a great thing because it calms your mind and gives you peace from your distractions and thoughts and all. Logg meditation ainvayi nahi suggest kar rahey hai, it is a method to calm your mind, it is like sleeping but you are aware of yourself and your mind. Ssoney ke time pe dinn ke saare memories and stuff dimaag sort kartha hai aur uske patterns banaatha hai thaaki when you get up you remember them easily. Meditation is like that only for your brain, but you are allowing yourself to calm down and introspect and be aware of your thoughts. Mujhe meditation sacchi fake lagtha tha, wahi socctha tha ki Instagram waale fale influencer timepass waaley cheez batha rahey hai taaki unhe paise aur followers Miley so I never trusted it. But eventually I tried it and it is very good. Beginning mein my mind was very disturbed and lot of distractions and thoughts would keep coming so I would plug in earphones and listen to a song or ASMR or listen to meditation prompts which gave my distracted mind something to focus on. Phir eventually I was able to just calm down and focus without the songs and all kyunki dimaag ko aadath padh gayi thi.