Usually 20+ minutes. I did a ton of Kegels and focused on the excitement in order to prolong my orgasm and have better control over it overall. Staying focused and having a mindset that your partner (if you are a guy) needs to finish first can improve your sexual competence, and make you a better lover. And yes, from my personal experience, I can say that nofap, or masturbation without porn can help a lot as well.