How to last longer?(possible trigger warning)

I'm going to ask a simple straightforward question, and that is how do you last long during penetration?

I've been doing PMO for so long with the "finish as fast as possible before you get caught," mentality that I'm finding it hard to last no more than around 3 minutes during intercourse.

I don't exactly know how PMO has affected my performance in bed but I simply want to last longer so I can hold out until my other gets hers...

I've tried fingering/oral on her to give myself breaks, but she doesn't seem to enjoy doing that since it kills the rhythm.

Any advice you guys could give a fellow recovering addict?