We probably shouldn't worry about tefilos until we're past the azivos hachet stage of teshuva.
I always used to put the tefilla that some siddurim have for teshuva into shema koleinu and say "ubefrat b'chet shel shmeras eanayim v'mz"l" and then I did it again, and again, and again.
If I remember tikkun hklali is not for masturbation.There's a thread somewhere about it.