To last longer in bed, here are some effective tips and techniques:

1. Foreplay: Spend more time on foreplay to increase enjoyment and reduce the pressure on penetration alone.
2. Slow Down: Avoid fast, hard thrusts; a slower, measured pace can help delay ejaculation and increase control.
3. Mental Distraction: Focus on something non-erotic, like counting or math, to reduce stimulation and delay climax.
4. Masturbate Before Sex: Masturbating 1-2 hours before intercourse can reduce sensitivity and help last longer.
5. Use Condoms: Condoms decrease sensitivity, which can help delay ejaculation and also protect against STDs and pregnancy.
6. Kegel Exercises: Strengthening pelvic floor muscles with daily Kegel exercises can improve control over ejaculation and erectile function.
7. Edging or Stop-Start Technique: Practice pausing just before ejaculation until the urge subsides, then resume, to extend duration.
8. Squeeze Technique: Apply pressure to the base or head of the penis right before climax to reduce arousal and delay ejaculation.
9. Maintain Healthy Lifestyle: Exercise regularly, eat a balanced diet, quit smoking, reduce alcohol intake, and manage stress for better sexual stamina.
10. Communication: Talk openly with your partner about preferences and to reduce anxiety around sexual performance.
11. Try New Positions: Changing positions can help manage stimulation levels.
12. Seek Therapy: For psychological or relationship issues impacting endurance, therapy can be beneficial.

These approaches target physical, psychological, and behavioral aspects to help you last longer in bed and enhance sexual satisfaction for you and your partner.