First, read the English article below.

Try to be as busy as possible during the day and night. Keep your mind focused on activities that do not stimulate your sexual fantasies. This will vary in each person. Some examples of positive or distracting activities you can try are: playing video games, watching a movie (non-sexual), going for a walk, going window shopping, playing with a pet, reading a book, playing an instrument, creating art (painting, coloring, sculpting), and writing in a journal. Our obligations can help us focus on what is necessary (money, food, shelter, education, etc) rather than what is not essential for daily life (masturbation). Having less free-time overall can decrease your desire and actual ability to masturbate because it becomes an impractical part of your day. If you don't have time for it, you might not do it.  Make a list of the things you need to complete each day. This list might include things like: complete work or school projects, go shopping, clean bedroom, pay bills, practice the guitar, and exercise. Keep this list handy. When you have the urge to masturbate, look at your list and tell yourself, “I don’t have time to masturbate right now. I need to get all of this done today.” Get a job if you are old enough. A job is a good distraction and can help you structure your schedule. Not to mention you'll have money to spend on activities that can distract and entertain you! Sometimes your environment (being home alone, or in your bedroom) can increase your desire to masturbate. Since masturbation in public is most likely inappropriate and illegal, changing your environment may help to reduce your urge to masturbate.  If you have the urge to masturbate, take a walk outside or go for a drive. If you are in public it may prevent you from masturbating. Additionally, it can take your mind off of your desire to masturbate. Ask a friend to hang out or spend time with your family. It will likely limit your ability to masturbate if you are in front of other people. Exercise may help reduce sexual desires. If you masturbate... 

Now, please write a short abstract for it in Chinese. Abstract:
找点别的事做。 将注意力放在自己肩负的责任上。 改变周遭环境。 锻炼。 想想手淫的不良影响。 为自己设限。