My theory is that whatever you do most while masturbating will be what you tend toward due to positive re-enforcement.
I think the reason I always am on my phone, want to lay in bed, and never leave the house is because that is what I am doing while masturbating.
So from now on I will masturbate while doing productive things in order to improve my life. I have trouble eating a lot so I will jack it while eating dinner or breakfast. I'll also try jacking it while doing homework and possibly in some safe public areas if I can get away with it to re-enforce leaving my house as a positive thing. Obviously having sex with a woman would be the best thing to do in becoming a normie because it would positively re-enforce talking to women, going out, and having sex.
I feel like this may be an interesting thing for you robots who want to improve to try as well. Also I think this is why nofap works for a lot of people - because they are breaking the conditioning from fapping in bed and at home. This method however utilizes that which has enslaved us to make us more powerful and intelligent. If I had a home gym I would likely masturbate while exercising as well.