[27M] KarmaYogi's Diary - Fighting back PMO and its consequences..One battle at a time

Use Pomodoro technique to help study.

PomodoneApp.

6 hrs of study is easy with small breaks in between.

Dont be too hard on yourself to the point of treating yourself like a machine haha.

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“Reduced athletic performance and muscle mass is a symptom reported anecdotally but is thus far untested by the scientific community.
In fact—and contrary to traditional thinking—recent research shows that orgasm the night before a sporting event does not actually reduce athletic performance.
But there is no study concerning the long-term effects of chronic PMO on physicality and athleticism.
Like with sleep quality, many men only notice after they quit that their cardiovascular endurance, strength, and muscle mass have been suppressed. These changes can be partly explained by the increased motivation and free time to pursue fitness, but some men insist that PMO itself was a major negative influence on their athleticism.”

quote on more energy and less sleep

from the Book titled: Wack - The porn addiction

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Dear Diary,

I have completed 30 days of hardmode but now I am getting tempted to porn again.
Today I drank beer after a long time. I got intoxicated and the pub was full of hot girls. I started imagining and fantasizing. Then all of a sudden somehow I controlled my self.
I feel quite energized after a month of nofap. Getting up early is no difficult thing for me now.
Though still I am unable to focus completely on my goals. I get distracted once in a while. This all is creating a sort of frustration. I need to understand that just nofap is not panacea. I need to constantly work for my goals.Achieve my dreams and then enjoy my life. Nofap is just about getting on the right track the real journey to the goals begins afterwards.

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Dear diary,

Back to zero. Need to start up things afresh. Need to make a note of mistakes and good things. Need to analyse why I am unable to cross 40.

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We are all in this battle together.

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Dear Diary,

I have been struggling with this addiction for almost more than a decade. Half of my life has been spent fapping. Today when I look back I see so many good opportunities that I missed.
This year has been a bit better as I had long streaks of 68,43 and 41. But the complete recovery and reboot still seems difficult. Tired with efforts, this time I thought of doing full research and retrospect as to why am I struggling with this addiction for so long. I went through scores of web articles, couple of books and youtube videos. I did all this to find what exactly am I doing wrong.
I realised that fapping is not my problem. My problem is procrastination, instant gratification and a lack of consistency. Out of several manifestations of these traits one serious manifestation is fapping.
I also realised that I have been doing nofap not very correctly that is why I fail eventually. So I have come up with a plan, here goes my plan to completely reboot myself. The plan is a summary of scores of article that I read on web:

  1. Have a strong and compelling reason to do nofap. Don’t practice it for petty reasons of getting a girl friend. Do it for way higher goals. Instead of focusing on girls improve your self everyday and the world will start noticing you.

  2. Buy a diary - have a hardcopy diary. Writing everything you feel,write your mind and heart out. Write why you are doing nofap and read it daily morning.

  3. Dont trust your will power - Dont rely on your will power. Make it difficult for yourself to even access porn. So I installed norton and blocksite app and blocked literally everything that can lead to fap. Now all I can do is use whatsapp and emails, everything else is blocked on phone. All apps including chrome browser and youtube are blocked. For every other thing on internet I use laptop which has been provided by my employer so I dare not use it for any wrong purpose. Nevertheless, I have blocksite installed on this laptop as well.
    https://www.wikihow.com/Block-YouTube
    Dont have your phone at your desk when you are working and dont have your phone in bedroom when you are going to sleep.

  4. Declutter your room and surroudings. Make your home a sacred place.

  5. Fix the sleep and wake up schedule: This is one of the single most important habit.

  6. Morning Regime:

Drink cold water after getting up.

Take a cold shower early morning. This helps in strengthening the will power.

Positive affirmations:I did write my affirmations and goals in diary early morning but it didnt help much. when I searched for the reasons I found that just writing them down is not enough. Affirmations should be more of a pledge. I should think of it, write it and then visualise it in order to internalise. Affirmations should be of 2 types. First are the ones related to nofap and becoming a better version of myself and second should be the ones which reinforce my determination to achieve my dreams.

Do yoga and pranayams. I have selected padpaschimotansan, shirshasan and brahmcharyasan followed by 10-15 minutes of meditation (vipassana).


Create your to do list.

  1. Sleep Regime:

30 minutes before going to sleep plan the things you are gonna do tomorrow.
Meditate for some time (5-10 minutes). If you dont feel sleepy read a book. Make sure the book is about spirituality, celibacy, religion or biography of someone you admire.
I developed this habit of reading books before sleep but those used to be spy novels which I feel give unnecessary thrill and dopamine, something you dont need for a calm sleep.

  1. Food and fasting: Abstain from the foods that create urges. Try a vegatarian diet and every 15 days observe fasting. Avoid booze, junk food, smoking etc.

  2. Creative recreation: Do something that gives you dopamine naturally. It can be singing, learning a new language, playing an instrument or anything for that matter.

  3. Dont stare at girls. Imagine a mother in every girl. Hang your head in shame the moment you think bad about anyone of opposite sex.
    Also, fill yourself with disgust for porn or any hot stuff. Tell your mind that you hate these things.

  4. You are the average of 5 people you spend most time with. So surround yourself with people you admire. get out of a bad friend circle.

  5. Make yourself accountable to others. Join a forum and stay active.

Useful articles:



http://fergusonross.com/wp-content/uploads/2013/12/16-Habits-You-Should-Do-Every-Day.pdf

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Vey helpful write up man

Bro i have read your diary.You are going great.You can beat this addiction for sure.Have faith in yourself.You should write this diary at least once a month to motivate people who want to get out of this cage also.I want to see you becoming successful in this journey.Never give up.All the best.:+1:

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The new dawn begins…

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Dear Diary,

After relapsing several times, I have realised that the journey of Nofap is not an ordinary one. It demands great discipline and extremely consistent efforts on a daily basis.
I also realised that leaving the community and not having an accountability partner is entirely counter productive. It makes it even more difficult to maintain the motivation level throughout the journey.
So I am starting to write my journal daily here.
Also, I seek a serious accountability partner let me know if someone is willing to be.

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Dear Diary,

Today I was cautious and busy the whole day.
Though I couldn’t wake up early in the morning but did finish all of my daily routine tasks.
I got few office colleagues at home and played poker just to realise later that it was an utter waste to time.
I am not gonna play this game again. I couldn’t even study well today.
I am not using smartphone much. I have replaced smartphone with a basic phone and amazon kindle. When I go to bed I use kindle and read some good stories of great people.

My Tasklist:
:white_check_mark:Meditation
:white_check_mark:Affirmation
:white_check_mark:Check in
:x: Study for 5+ hours (didnt study at all)
:x: wake up before 5
:white_check_mark:read a book

Day#1 of Hardmode

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Dear Diary,

I slept early yesterday and hence could not check in here.
yesterday was better than day before it but still far from an ideal day.
My task list:
:white_check_mark:meditation
:white_check_mark:affirmation
:white_check_mark:check in
:white_check_mark:wake up by 5
:white_check_mark:read a book
:x: study 5 hours (studied 2 hours)

day#2 of Hardmode

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Dear Diary,

Today was even better than yesterday except for the morning wake up time.
I went to dance class which I had joined last week to keep myself away from pmo on weekends. The dance session was great fun. I invested some time in figuring out my life goals in long run. I watched couple of videos on celibacy and nopmo.
I am going to make tomorrow an even better day.
My Task List
:white_check_mark:meditation
:white_check_mark:affirmation
:white_check_mark:check in
:white_check_mark:read a book
:x: wake up by 5
:x:study 5 hours (studied 4 hours)

day#3 of Hard Mode

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Dear Diary,

Today was a good day. Enjoyed my weekend dance class.
Completed the autobiography of Indian freedom fighter Ram Prasad Bismil. I was amazed to learn that he was a staunch follower of celibacy. He maintained his daily routine till the day he got hanged by Britishers. His daily routine consisted of getting up at 4, practising sankalp (affirmation),doing exercise and pranayam, worship, studying about freedom struggles in other parts of the world etc.

Tomorrow I need to focus on the shortcomings related to fixing my sleep and wake up schedule.

My Task List
:white_check_mark:meditation
:white_check_mark:affirmation
:white_check_mark:check in
:white_check_mark:read a book
:x: wake up by 5 (slept late, woke up at 8)
:x: study 5 hours (studied 2 hours)

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Dear Diary,

Today was better, I woke up on time.
In evening there was a farewell party in office. I wasted a lot of time there drinking alcohol and talking random office stuff. Though I dont like these sort of parties but I am unable to say NO. I need to learn to saying No to things I dont enjoy.

My task list
:white_check_mark:affirmation
:white_check_mark:wake up before 5 ( woke up at 4)
:x: meditation
:x: study for 5 hours
:x: plan for next day
:white_check_mark: read a book

day#5 hard mode

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Dear Diary,

Not a great day. I was sad due to some things at workplace. Came home started watching webseries and again got exposed to triggers. Controlled my self somehow.

My task list:
:white_check_mark:affirmation
:white_check_mark:wake up before 5
:x: meditation
:x: plan for next day
:white_check_mark: : read a book
:x: study for 5 hours (didnt study)

#day6 hardmode

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Dear Diary,

It was a good day:
My task list:
:white_check_mark:affirmation
:white_check_mark:wake up before 5
:white_check_mark: meditation
:white_check_mark: plan for next day
:white_check_mark: read a book

day#2

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