Bad habit, need help to get free mind

Hey Community
My best record over this Challenge of no fap was 15 days after that I relapse for 3 consecutive days. I couldn’t resist to a new habit I discovered.
The night of day 15, i used resistance band that normally I do workout with it, to attach them on my bed and 2 hard Pillow, I thought I will only do a workout before sleeping because physical activities help to sleep better Unfortunately I relapse without telling y more details, y can imagine how it turned out. with the same way for 3 consecutive days I mess up. I feel really bad to fall down after 15 days. I really have afraid this night to sleep because I don’t know if my mind will force me to get him the amount of dopamine that he desire. I am confused, to be honest I started this challenge of no fap and no pon to get a better body thank to the energy I get to do my workout and improving my Appétit. One of the reasons that I dream of getting impressive Body for this summer and attract one women that I wanna to marry her and get the sexuelle tension away of my mind and get focus on my professional dreams.

I need someone who can give me some Advices and his opinion about what I told right here

Thanks

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Ur English is difficult to read
Where are you from?

Whenever you relapse, Write down what made you relapse?
There will be cue(trigger) → action → reward.
So, identify the cue or you can say trigger which makes you feel tempted to get the reward… Block that track… So that will never let you relapse again.

When we manage to create space between the “thought and action”, that’s when we can take ownership of the situation and move towards healthy recovery.

The best advice I can give is… :point_down:

“The mistake repeated more than once is a choice”

Ok Brother , so Let’s go :

10 TOOLS TO HELP YOU BREAK FREE FROM PMO

My High Streak : 1596 days

My Current Streak : I Stop count the days , Nofap is Forever and I Hate PMO , because that I will post this Tips for the rest of my life to help others be Free

  1. GUARDING YOUR EYES

Guarding yourself of triggers is essential for get away from Pmo addiction and not just for 90 days, but for the rest of your life, for this the following measures must be adopted:

UNINSTALL INSTAGRAM OR DISABLE SOCIAL NETWORKS THAT MAKE YOU FALL

At least 50 percent of falls I hear in social media come from instagram
even if the person doesn’t follow any instagram model, Instagram puts them without you asking for these models on your screen, it happened to me on social networks and I know it must have happened to you too

Watch out for some news sites, know where you step, yes have serious sites of news without triggers

And on the street don’t look at women who are dressed provocatively, as this will lead you to fall hours later (as it enters your mind through your eyes and your brain will use it against you later), look away you don’t have to look for none of these triggers

So the principle of Guarding Your Eyes is when you see a trigger anywhere, whether in real or virtual life, immediately dodge the trigger and focus on details around you, breathe 10 seconds, hold the air for 10 seconds and release in 10 seconds do as many times as necessary, if it doesn’t help, take a cold shower to get you back to normal, know that this will pass, this pain is temporary and happens to everyone, especially at the beginning of the reboot, see this as a beneficial pain from surgery taking a tumor (in this case addiction)

Know that guarding your eyes is like exercising your muscles, as time goes by it becomes a habit and that with time ends up being part of you

I emphasize that Guarding your eyes is not running around like desperate, but ignoring is the key , changing the course of the situation, paying attention to the details around you, can be using the 10-second technique or in whatever way you feel most comfortable.

This addiction you do not overcome by hitting face to face , but ignoring , deviating from it.
From face to face this thing become stronger but if you ignore this thing becomes weak and disappears, the desire disappears

  1. DOWNLOAD BLOCKERS

It is essential to get out of addiction to put fences, and one of these fences are blockers, and there are countless ones in the app stores with prominence for Blockerx, BullDog Blocker, Safe Surfer, Pure Web and Clean Browsing (the latter does not have in the app store, only on the official Cleanbrowsing website, free of charge).
Blockers are to prevent involuntary triggers, such as those that appear when you are doing a search for work or school on google images and the triggers appear and also to block the cell phone in case you want to see it, you can also configure it for this by going to password for someone
Blockers also help against triggers on google and youtube, as some of them automatically put youtube and google in restricted mode

  1. GET OUT OF ALL WHATSAPP GROUP DIRTY

This thing is very direct. I don’t think I have to explain.

  1. UNDERSTAND WHY YOU ARE HAVING THESE TRIGGERS OR URGES

In order to achieve your goal, you need to understand what causes you to relapse. So, for many they are instagram, whatsapp group, without relationship, without purpose in life, boredom, these are the biggest reasons for falling.

Pay attention to what can generate boredom in you, some examples that can generate boredom are: not having contact with people, that is, not socializing, spending a lot of time on the internet aimlessly browsing haphazardly, whether marathoning series or playing, these things do not fill and generate a lot of boredom, so they should be used with balance in descending moments, I repeat again BALANCE

About boredom and how we are digitals zombies to help you undesrtand this problem , I recommend this video
https://m.youtube.com/watch?v=yYWvUoN4yt8&t=40s

  1. BE BUSY

Always be busy with constructive things, work, study, build or renovate something, it is something good for the Brain and for your well being and it really fills you up

  1. HAVE GOALS, HAVE GOALS!

Daily, weekly, monthly, yearly goals, goals for life, just have goals for your brain to automatically process your ability to achieve it.
And to help you with that I recommend the counting app called Quitzilla.

6.1) DO EXERCISES

Get into the habit of playing outdoor sports like running or cycling , be free , you can do anything!

Exercises + Contact with nature = Healing of the Mind and Body

  1. MEDITE

This will help you to resist these urges, sexual thoughts and give you the power to focus and concentrate.

  1. DO PUSH UPS

Push-ups help a lot especially when the thoughts come at times you are studying

PUSH UPS is a very strong TOOL know that.

So when the urge comes strong:

Do 10 Push-Ups or more , Do this at intervals, as many times as necessary

(Get into the habit of playing outdoor sports like running or cycling)

8.1 ) COLD SHOWER

When the urge arises, go to the shower and take a cold shower.
Cold shower refresh the soul and kill the urges!
Cold shower is to the Mental health and to the whole body very beneficial .Look here:

  1. BE A BETTER PERSON

Donate to charity, do volunteer work, forgive whoever has to forgive, fight for justice in your country, bring light to this world, KNOW that you can make difference ! KNOW that each one of you is special!
Donate sites that fight against Pmo like Rewire companion and others similar sites according to your conditions.

( Support The Rewire Companion Job against Pmo , help others fellows against this addiction )

If you want to go further, You can fight for Justice in your country, proposing laws as a citizen to criminalize the production and distribution of pornography , if you have the influence and conditions to do!Do It! Fight for a better world! Be an instrument of God and God will bless your life a lot! Fighting with you in your struggles and Freeing you from the addiction of pornography.

  1. REFUGE IN A GREATER FORCE

Of all that , I said for you : The foundation of everything is to take refuge in God, no matter religion or non-religion, know that there is something that is above you and that is part of your Essence, it is that inner Voice, of Encouragement that gives you strength in darkest hours and that always calls us, no matter how dark we find ourselves, this Voice is from our Source that calls us and fights this War together with us, without your help and without applying the tools above I would never be able to be free

I hope that the tips above can help you just as it helped me, I want to remind you that the 90 days are just the beginning of the reboot is not the end, so the importance of always having goals, even when completing 1 year, 2, 3 is not the Finally, never accommodate never ! When you reach 90 days, 180 days, 1 year, etc. etc.
The rule of Guarding Your Eyes is eternal and NEVER accommodating ,
because nobody becomes invincible after 90 days, you get stronger and stronger, but if you falter and do not guarding your eyes and live a life without goals sooner or later, you will fall.
If you fall, remember of never go back to square one, do not let a block dismantle the building you have built!
And after you rise up help others rise up too!

Come on! Let’s do It ! Let’s destroy this addiction and the Evil Empire of Pornography!

#NoFapForever
#BeaBetterPerson
#HelpOthers
#HelpYourself

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