Goodbye to everyone, thank you so much for everything, i'm recovered!

Accountability Group
21

I like that phrase - dragged into a vortex of bad habits, procrastination and triggers.
I survived last night by removing the tech in the bedroom and just reading a book.
Thank you for the encouragement.

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22

Mid Day Update

  • Work
  • Dog Walks
  • Client Calls
  • Cleaning to Audio Book
  • No YT or Netflix yet and will fight for the rest of the day
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23

August 28, 2024

Today’s Activities:

  • Woke up at 8:55 AM.
  • Meditated for 15 minutes.
  • Drank half a liter of water.
  • Went to the bathroom.
  • Did some stretching.
  • Went for a run (today I ran at an average pace of 5’23" per km, but I stopped after 2.02 km. I was aiming for 3 km, but I felt really tired. There were also a lot of people around, which made it difficult to run smoothly. I hate when it’s like that—it doesn’t allow me to perform at my best).
    • Still, I gave it my all, and I’m confident I’ll do better next time.
  • Walked 4.08 km and ran 260 meters at a pace of 5’40".
  • Returned home, changed clothes, and had breakfast.
  • Took a shower.
  • Had lunch.
  • Took a nap (I was really tired today, not sure why—maybe because I push myself to the limit every day). I slept until 4:56 PM.
  • Relaxed with some YouTube.
  • Cooked dinner.
  • Had dinner.
  • Now I’m unwinding and relaxing.

Day 53 of nofap/semen retention

Rating: 7/10

24

August 29, 2024

  • Woke up at 9:45 AM.
  • Went out to buy breakfast.
  • Had breakfast.
  • Had lunch.
  • Relaxed with some YouTube.
  • Took an afternoon nap.
  • Woke up and played PlayStation.
  • Cooked dinner and ate.
  • Listened to a podcast.

Day 54 of nofap/semen retention

Rating: 3.5/10

1 Like
25

August 30, 2024

  • Woke up at 10:00 AM.
  • Had breakfast.
  • Went to the bathroom.
  • Cooked lunch.
  • Had lunch.
  • Relaxed for two hours.
  • Did some stretching.
  • Went for a run (unfortunately only managed 2 km out of 3 at a pace of 5’22").
  • Returned home on foot for 4 km
  • I ran 260 meters at a pace of 4’52"/km
  • Took a shower.
  • Cooked dinner.
  • Ate dinner.
  • Went to bed.

Day 55 of nofap/semen retention

Rating: 5/10

26

August 31, 2024

  • Woke up at 11:30 AM.
  • Had breakfast.
  • Relaxed.
  • Cooked.
  • Had lunch.
  • Watched many YouTube videos.
  • Cooked dinner.
  • Had dinner.
  • Now relaxing while watching Serie A matches.

Urges: 8/10

Day 56 of nofap/semen retention

Rating: 4/10

27

September 1, 2024

  • Woke up at 10:00 AM.
  • Drank a glass of water.
  • Went to the bathroom.
  • Did some stretching.
  • Went for a run (managed 1.5 km out of 3 at a pace of 5’26"). I’ve been more tired than usual lately.
  • Ran 1 km at a pace of 6’20".
  • Walked 3.5 km.
  • Had breakfast (added a few spoonfuls of ashwagandha and maca powder to half a liter of water).
  • Ran some errands.
  • Came back home to watch MotoGP.
  • Bought lunch.
  • Had lunch.
  • Relaxed a bit.
  • Went out to help my mom with grocery shopping.
  • Bought dinner.
  • Had dinner.
  • Went out to buy a dessert for my mom.
  • Watched a football match.
  • Watched an Italian comedy show with my mom.
  • Now getting ready for bed.

Urges: 3/10

Day 57 of nofap/semen retention

Rating: 7.5/10

Total steps: 13,751
Calories burned: 1,278

28

September 2, 2024

  • Woke up at 9:20 AM.
  • Went out for various errands.
  • Had breakfast out.
  • Had lunch.
  • Relaxed for two hours.
  • Went for a run: 1.5 km out of 3 at a pace of 5’13", walked 2.83 km, ran 1.58 km at a pace of 6’35", and walked 280 meters.
  • Returned home.
  • Took a shower.
  • Had dinner.

Total steps: 12,457
Calories burned: 1,208

Day 58 of nofap/semen retention

Urges: 10/10
Rating: 8/10

29

September 3

  • 1h YouTube
  • 3h Work
  • 1h YouTube and a book on wrestling with anxiety
  • Added a Wednesday night church service to my week because I need to be in community
  • 4h work
  • A call with my best friend
  • 3h listening to a sermon and going to home group

Urge: 4/10
Contentment 8/10

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30

Sorry man, I left ya but am doubling down
Did the cold shower help?
Day 30 :white_check_mark:

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31

Yes, cold showers can help maintain discipline and reduce the urge to fap. They activate the sympathetic nervous system, increase endorphin release, and lower sexual arousal. The discomfort also builds mental resilience, making it easier to resist temptations.

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32

September 3, 2024

  • Woke up at 9:45 AM.
  • Went out for various errands.
  • Had breakfast.
  • Bought lunch.
  • Had lunch.
  • Relaxed.
  • Bought dinner.
  • Relaxed.
  • Went to bed at 10:40 PM.

Day 59 of nofap/semen retention

Urges: 5/10
Rating: 6/10

1 Like
33

September 4, 2024

  • Woke up at 6:10 AM.
  • Meditated for 15 minutes.
  • Drank 0.5 liters of water.
  • Did stretching exercises.
  • Ran 3 km at a pace of 5’24", then walked 3 km back home.
  • Had breakfast.
  • Took a shower.
  • Went out for errands and shopping.
  • Had lunch out.
  • Did more errands.
  • Returned home.
  • Took the dogs outside.
  • Bought dinner.
  • Had dinner.
  • Now relaxing and watching YouTube.

Day 60 of nofap/semen retention

Urges: 0
Rating mentally: 10/10
Rating objectively: 7.5/10

34

September 4

  • 1h YouTube and Reddit and Had a big PEAK
  • 2h Work
  • 1h YouTube and it was kinda dirty
  • Added Blockers to my phone for socials and google
  • 5h work
  • 1h gym time
  • 2h Church and prayer
  • Fast food dinner

Morning Urge 10/10
Night Urge 2/10
Contentment 6/10

I’m fearful of not being ready for a big work deadline and meeting tomorrow.

1 Like
35

September 5, 2024

  • Woke up at 9:30 AM.
  • Had breakfast.
  • Relaxed all morning.
  • Had lunch.
  • Relaxed all afternoon.
  • Had dinner.
  • Took the dogs outside.

Day 61 of nofap/semen retention

Urges: 2/10
Rating: 5.5/10

1 Like
36

September 5
Day 31

  • 630 Wake Up
  • 2h work
  • Walking Dog
  • Coffee shop and a cookie
  • 4h work, hard but fair reviewing of work with my boss
  • 2h movie and lunch
  • Quick meeting with CEO
  • 2h nap
  • 3h Church Group
  • Phone call with Mom

Urge 2/10
Contentment 8/10

1 Like
37

September 6, 2024

  • Woke up at 8:30 AM.
  • Had breakfast.
  • Relaxed all morning.
  • Had lunch.
  • Watched YouTube videos.
  • Ran errands around town.
  • Bought dinner.
  • Went for a 3 km run at a pace of 5’19" (new personal best).
  • Walked 3 km back home.
  • Had dinner.

Day 62 of nofap/semen retention

Urges: 7/10
Rating: 8/10

38

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Screenshot_2024-09-06-21-13-31-037_com.xiaomi.wearable-edit1220×949 302 KB

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39

September 6
Day 32
September 6

  • Morning meetings and work
  • Green Teas over Coffee today
  • 2h work, cook and clean
  • 2h Gym time but pushed too hard and almost threw up
  • 3h of brain fog and calling friends and cooking when I shouldve been working
  • 2h nap
  • 3h volleyball
  • 2h of running out of gas in my car and having to ask a friend to bail me out.

Urges 6/10
Contentment 8/10

  • Morning meetings and work
  • Green Teas over Coffee today
  • 2h work, cook and clean
  • 2h Gym time but pushed too hard and almost threw up
  • 3h of brain fog and calling friends and cooking when I shouldve been working
  • 2h nap
  • 3h volleyball
  • 2h of running out of gas in my car and having to ask a friend to bail me out.

Urges 6/10
Contentment 8/10

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40

September 7, 2024

  • Woke up at 9:30 AM.
  • Had breakfast.
  • Went out for errands.
  • Had lunch.
  • Relaxed.
  • Had dinner.
  • Went to bed around midnight.

Day 63 of nofap/semen retention

Urges: 4/10
Rating: 6/10

1 Like