On this topic I am going to provide proven techniques to boost up the unwiring and rewiring process,I am a psychology enthusiast ,yeah maybe a beginner in it but I have got some skills,so I would post plenty of ideas ,and ways to cope with the urge once two days or three days.
Please feel free to reply if it works for you and should there be any alterations in the techniques for greater efficiency.
TECHNIQUE: Play the Tape Through to the End
Whether you know it or not, your unconscious mind only changes through repetition and deep emotional impact.
Have you ever noticed how, when youâre about to relapse, your inner voice starts telling you to stop? Thatâs your prefrontal cortex ( in simple words the logical part of your brain) trying to protect you.
So why canât you just listen and stop?
Because your prefrontal cortex is bypassed, along with all your willpower and reasons to quit. Thatâs why relapse feels like an automatic responseâit makes you feel powerless isnât it
Why Do You Keep Relapsing?
You might say, âI value my studies (or my goals) more than watching â â â â .â
Then why do you still watch â â â â ?
Because when the urge hits, your basal ganglia (habit center of our very own brain) kicks in, pushing you toward relapse. Wanna know something worse? Your subconscious mind values â â â â more than studying, or possibly more than anything else at that moment.
Until you change that unconscious value, quitting will feel impossible.
Thatâs where âPlaying the Tape Through to the Endâ comes in.
How to Use This Technique
Youâll need a physical notebook ( I recommend).
Frequency: Every Morning & Night
Morning Routine
Examples: Disappointment, loss of productivity, feeling weak, regret, mental fog.
Be detailedâthose are just examples up there so be more detailed of how your day might look and feel,are you confident , satisfied or what?!
Also will you complete stuff within the intended deadline
Examples: Confidence, higher energy, tasks completed, sense of control.
Again, describe it in detailâhow does it feel to win?
Night Routine
How would you feel? (Shame, regret, wasted,busted, frustrated and much more?!)
Where will this lead if you keep repeating it?
How do you feel right now, knowing you won today?
Where will this lead in a year if you keep this up?
This Wonât Work OvernightâBut Thatâs not a reason to relapse my friend.
WARNING 
some days you might forget but thatâs not the end of the world and remember , falling down is an accident but staying down is a choice(read this in a YouTube motivational channel)
Even if you relapse, stick to this habit. Over time, this rewires your subconscious to see â â â â as destructive, not valuable.
You werenât born with â â â â addiction.and also donât do what i said all along dramatic and so on,be clear and be yourself.
Stay consistent, letâs face this issue scientifically.
Peace 
Feelin bored huh?!
Pick one and use it for a day.
The Reverse Bet â Bet a small amount on yourself staying clean. If you fail, donate it.
Ink It, Shrink It â Write the craving down, then rip it up to symbolize control.
The Phantom Habit â Mimic the habit without actually doing it (e.g., fake smoking with a straw).
The 3-Word Anchor â Choose three power words (e.g., âStrong, Free, Doneâ) and say them when cravings hit.
The Pattern Break â Do something completely random (e.g., handstand, cold shower) to disrupt the craving loop.
The Secret Code â Assign a secret word that instantly shifts your mindset (e.g., âExitâ when craving strikes).
The Rewind Trick â Imagine your future self looking back, thankful you resisted.
The Fast-Forward Pulse â Skip ahead mentally to a time when the craving is goneâhow do you feel?
The 10-Step Escape â Walk 10 steps away from the craving physically, reinforcing distance mentally.
The Coin Flip Challenge â If tempted, flip a coin. Heads: distract yourself for 5 minutes. Tails: do 10 push-ups.
Remember I donât guarantee all of the above methods or upcoming methods will work overnight , each and every technique needs practice and the above ten(needs your own research a bit cause I have only outlined the overview of them).
peaceâ:v:
Hell yeah or no
If you canât say hell yeah when you were asked whether you are nofapping ,you definetely gonna relapse.
So what to do ,nothing try to ask this question on starting a your tasks,if you want to do a task,just two options,hell yeah or no,the other(later), doesnât work ,maybe once in 100 times,you know ,very rare,but your brain remembers that 3% time and ignores the 97% fails and says you are gonna do the task later as you did before,so yeah try to ask this question repeatedly and try to make better decisions,and yes(the score takes care of itself,keep going)
Source : hell yeah or no by derrick silver
Technique : 2 minute rule
Ever stuck on a simple yet productive task,for days ,weeks or even a month , which might have been finished in a very shorter timeframe.
So look, itâs simple if a task takes less than 2 minute do it ,but if it is like finishing a chapter,break it and do the very first 2 minute version of it(I mean to start it and build momentum on the go, didnât meant to shrink it)
Why?hardest part of any task/goal is to start it,our brain is naturally good at avoiding it.Avoiding effort is actually how we evolved but when it comes to our goals,if you are in that mindset you are doomed.
How?it builds momentum,and when consistently done , congratulationsđ you are building a habit.
So here ,take a look at these examples for a general idea:
Reading a book : start by reading just a sentence for just 2 minute.
Running : instead of doing it start putting your shoes on,itâs easy.
Write essay : open the book with a pen or open the document.
Doin exercise/workout : just do one rep.
Key takeaways ; commit for only 2 minute and if you could you might leave but I bet you wonât.
Need any more in-depth techniques or tricks? I got many books in my personal library.
Drop a chat message guys,if I have more than even 3, I will drop a more â â â â specific technique and insights within the next 3 days, still I would be posting but after another 8 to 13 days.
Count : 3
UPDATE : itâs out guys check it out maybe a bit long but definetely worth reading.
Yes.
Ps: Really liked your posts.
Yesss 
.
We really appreciate ur work. Bring more techniques related to productivity and no fap.
I didnât wanted to let you guys behind,I shrinked down all what I have learned through the books into useful info only stuff
I have been preparing this for literal hours guys,so donât get out by reading halfway,
Sources(books) :
(Other sources : 15+Tedex talks,YouTube for more insights, and i have tried my best to shrink all of those knowledge into this post.)
Letâs begin this is gonna be long so stick with me(GO),
facts : habits cannot be erased
(eg : if you could ride a cycle when you were 19 which you have learned at 10 and practiced long enough ,even if you havenât rode a cycle for 5 years ,you will still manage to ride it just like before by going back and forth for a couple of minutes)
fact : but a habit could be replaced
(eg : if you stay in a room empty with just a cycle and say you should not even touch the cycle while you have rode it for literal years is just stupidity,but if you surround yourself with other stuff though and be busy at doing them you might even forget you had a cycle at the first place)
Nofap or fap both midsets keeps you revolving around pornography , you believe it or not , so ,focus on building your life instead.
Studies have found :
5% to 10% men were only able to get out of the â â â â addiction successfully.
Slap quote : how many of recovered and didnât recovered doesnât matter but what matters is whether you want it so bad to recover.
so stick with me.
WHY MANY FAIL IN SELF IMPROVEMENT?
Many get stuck in paralysis analysis too,where they analyze on productivity and quiting, and do nothing or do very less and stop them gradually and starts trying to do something different since the things they learned didnât workout on productivity or in their addiction,but the truth is they lack consistency in simple words.
(fig link 1)
So the key,
1%everyday ,eg : 15min book reading
15Ă365= 5475
= 91 hours
= 20-30 books
Remember : discipline is something built NOT something you are gifted as child or something you would instantly get just after thinking you have it.
do you think Elon musk instantly got his knowledge out of nowhere?
âwe all search for a lottery ticket in a game where there is no lotteryâ-Jeff Olson
âwe are what we repeatedly do,EXCELLENCE, then, is not an act but a habitâ-Aristotle
We all search for that pill donât we?
The magical pill for getting wealthy
The magical pill to become social
The magical pill to be topper
The magic pill for a loyal girlfriend
Son , we have all been there, it doesnât work like that.
REQUIREMENTS TO BE DONE
Just take one piece of paper , donât aim for perfection, draw the diagram in the paper, as below for now, (mine is a bit complex dm(chat), with me if you want)
(Fig : link 2)
So this is the wheel of life, you could add more areas to your personal wish, if you want.
Instructions : rate each, from 0 to 10â:arrow_up:
So now, you could see all the areas of your life(fig link 2), and itâs level, NOW, you should get them to 10, one at a time.
How do you feel about all the areas of your life(fig link 2)? wanna improve?
DOPAMINE DIARY : https://drive.google.com/file/d/1FQt_q26-s7_-9amxcOsLE32AR0wEzAUI/view?usp=drivesdk
Check this link outâŹď¸, I have got a table, you wonât get it in google just by searching Dopamine diary, so get in that link and check it out
1âst-----------------------step
You know what? You gotta fix your sleep brother/sister, maybe you think thatâs not a big deal but it is, no more 5 or 4 hours of sleep, you think it is a type of product to pay the fees in installments? :
Sleep needs regularity,get 8 hours of sleep in the first place before worrying you donât have enough energy,you know what?
Donât you think you could do your stuff in 112 hours in a week mate?
Schedule?
Why it matters?
(fig link 3)
Learn to divide your day and before starting the divided part decide what to do in it,
Take an idea from this video guys, and make your own schedules/systems.
Routine/schedule is the gap between your expected results/dreams and reality,because thatâs how it works.
HABIT
Habit loop:
cue(trigger) - routine(response) - reward - repeat.
So, that is how it works, simple isnât it?
How to use that game changer?
Pre-meditate brother! ,
Eg : when the urge comes, I get curious,and take a note(if not available I do it in my phone), I type or write I am calm and composed ,and I read it 2 to 3 times and I search for the urge,which is no more, and then I celebrate itđĽł,now it is so automatic for me,REMEMBER : do NOT judge the urge, do NOT tell I have come so long oh noooo!what should I do?, it will make the thought so powerful where it wasnât even a thing itâs just like other thoughts.
FURTHER HABITS
The rat chocolate experiment
How did this experiment worked?
So the click in there is tapped and then the door kinda thing is opened, at first the rat wanders and then finally it found the chocolate and ate it
In the first rounds it was a bit slow, but after many more rounds it became more faster and automatically it searched for chocolate,the brain activity dropped gradually when the door is opened since it the trigger.
This is exactly how your brain works after a trigger too,but,the second example,which has a drop in brain activity(after several rounds)(fig link 5)your brain activity drops to a certain level, yeah it goes a bit autopilot.
Did you notice in (fig link 5) brain goes a bit low powered state(kinda automatic, where the one part of the brain starts screaming at you Not to relapse, but you know it is useless of screaming at you), this is why you should mindfully meditate, so, that you could decrease the chance of going autopilot.
Kinda motivatingđ : donât be a rat!
To increase your positive chance, meditate at least 25min a day(you may start from 10-15min a day, but make sure to increase it.)
Way to victory?
breath mindfully and focus on each inhalation and exhalation, maintain awareness of body, thoughts, and emotions, donât judge your thoughts, just observe.
If drifted away, comeback and focus on breath again and again, thatâs how you do it.
Remember increasing beyond 25min is your option but 25min is a must, you wonât die if you go beyond 25min toođ.
So, meditation wonât immediately fire up the process and let your brain activity NOT drop after the trigger,meditation is a whole process
So what to do when an urge comes?
HEALTHY HABIT
if you need a healthy habit, it needs to stick in basal ganglia(the part of our brain which stores habit in our brain), so when some actions are stored here, it is not essentially an action but a reaction to certain things.
So, how to make a habit stick,
1. Make it obvious(cue)
2. Make it attractive(craving)
3. Make it easy(response)
4. Make it immediately satisfying(reward)
An example : wanna read a chapter?in a boring subject?
set a fixed time OR stack it with an existing habit (eg : after drinking my coffee imma do this)(cue)
read it with an instrumental music OR like thinking how could a genius see this OR challenge yourself would you crack it in a hour or so?(craving)
keep the book in an easy-to-reach place(response)
Eat a chocolate, OR even dance by putting on your favorite music, many more ways to celebrate(reward)
REMINDER :
do you think the guy, David Goggins, screamed and shouted nofap or anything of course he had them, he was obese, and wasted time, but do you think he sat there and kept moving towards streaks in nofap,
I donât essentially say you should fap but just get the whole concept down, go for it, YOUR DREAMS, waiting years for you, streaks count for themselves you donât need to tap anything or do anything BUT your focus is NOT fap or nofap, that is exactly how the 5% who recovered successfully did.
JOURNAL(physical though)
why?
how?
My format :
Morning writings :
- after I woke up I write this, like am I energized or dizzy and how I am gonna start off the day.
- I complet the Dopamine diary at this time itself, so I keep it inside the book where I would open up every morning.
Night writings :
Expressive : I write my regrets of the day,what went wrong and what went worse.
Gratitude : I write what I am grateful for,what I learned and the good thing what happened to me.
Story worthy : any surprising thing happened?
Takeaway : what I learned from the regrets and how to avoid it, basically fixes for the regrets
I complete the dopamine diary here too
So, now you could do this everyday and after a week, write down all your takeaways, from past 7 days, and try to avoid them as much as you could, and continue improving
THE 7 PRINCIPLES TO MAKE HEALTHY HABITS(slight edge book)
SHOW UP :
consistent action more important than talent orluck
success starts, with simply showing up daily
CONSISTENT :
doing the right thing once is easy, doing it daily is what matter
success is built on small daily disciplines, NOT big one-time effort
POSITIVE ATTITUDE : * mindset shapes
LONG HAUL :
BURNIG DESIRE :
PAY THE PRICE :
INTEGRITY :
Note them down 
,BROTHER.
TWO LIFE PATHS
success :
- Built on small, positive daily actions that lead to growth and improvement
Failure :
- formed by small, negative daily choices that seem harmless at first but gradually lead to decline.
These paths are determined by seemingly insignificant daily decisions.
Remember :
Once you realize you have been on the failure path, course correction is always possible but that is NOT an excuse for you to continue and change late, that is the exact mindset you had in â â â â addiction dear sir.
Best way to look into your future is by seeing your daily routine and the habits that stick around with,and most importantly the small choices, which you make throughout the day.
1% MINDSET / SLIGHT EDGE IN DIFFERENT AREAS OF LIFE
Identify the key areas of your life,which matter the most to you(fig link 2)
Apply the Slight edge(1%) to each area with small, daily improvement
Be patient and trust the process(even penny which doubles every single day might be invisible at first) Look! learning is a lifelong process, use this 1% every day it is massive even after a month,use this throughout your life,this is a lifestyle NOT a ONE TIME FIX.
TURNING POINT
Options :
option A
*watch an episode of an anime or series,(mindset : those 30 minutes wonât ruin your life)
option B,
Then hey , HOW do you think people who came from rock bottomed finally made it, thatâs because of compounding, Yes the little effort a day doesnât matter BUT the little decline(Do you want it???)
This is how you viewed â â â â ,you thought you will fix it later, and just a relapse doesnât matter,that 15min or 1 hour wonât ruin your life, that compounded overtime and now itâs kicking your â â â ,do you deserve it?, so compounding matters, the 1% matters.
Things like reading for 15min is actually easy to do as well as easy NOT to do,so be careful.
ADDITIONAL SUPPORT
blockers, some could even block shorts in YouTube on Android for example blockerx,and for PC, stay focused extension might help.
Delete Instagram, TikTok, Quora, and Facebook, are you afraid of judgement then stay in the same place where you are and donât forever think of self improvement, you think you could control yourself THEN why are you trying your hardest to leave â â â â , it should be easy isnât it?
If you want a better life as this is about,DELETE them,
You wonât even feel it, that you are going down, it is so small and when it is multiplied by days donât regret mate, you had the choice.
YouTube could be educational if you know how to use it with timer and restricted mode
REASONS TO START NOW!
âtime doesnât actually care what choices you make, it only magnifies them, over timeâ
âBecause results are not immediate, people think they have time to change later, but later often never comesâ
âWhat happens to be instant success is actually the results of thousands of small actionsâ
Please try to ask whether your small choices moves you (small)forward or (small)backward from your expected future self, donât let that expected future self to be expected until your 60s.
Thanks for reading, Either your future self thanks you or hates you,
YOU DECIDE
Key notice : if you follow the techniques and simple philosophies mentioned above,you could check-in my TOPIC : public journal I created,make sure to post your daily regret and how you overcome it or how you look forward to overcome it.
peaceâ:v:
Iâm in between my work, but i put reminder after 2 hours and definitely gonna read this, hats off to you man you had done a great job hope this helps us
Mate I have updated, I mean edited the post,check near the (fig link 2) and (fig link 3), I just couldnât upload them here, small technical problem.
Edit : I made a small adjustment in the rat experiment and how to keep the brain activity high and NOT drop it.
Super insightful! Thanks brother
Guys I highly recommend, the 2/14 post for longer lasting recovery and actual heal rather than temporary willpower which goes to for a vacation when an urge comes.
Make sure consistency if using it.you could check-in in my new topic : public journal if using it,
you got this brođ
I will be coming to RC rarely, I have an exam to catch up on guys, I have an idea for content creation and crypto trading, so I have given all I had, get stronger everyday, farewell(but a short one I will be back,just a small glance for a day, and in a week I will be deleting RC, and come again later maybe.)
