I am not ashamed to try again and again. I am not ashamed to start over again and again. I won’t give up. I will restart my journey with the same belief that I can quit PMO. No matter how many times I relapse, I will stand up again.
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Day 4 Completed
Staying busy is the key. I neither thought about nofap nor PMO in past 4 days… Just wanted to update streak to let you few people know that I didn’t relapse😄.
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Day 1 Check in
Started again 
. I know, I keep relapsing and keep posting again and again. That’s chaser effect for you. But it’s better to keep trying rather than give up.
But I think I’m more serious this time. I will post daily to be accountable.
My targets :
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Most important target… Self control and discipline , impulse control. Like not sleeping when I wake up, not snoozing alarm.
Control my impulses… Not procrastinate tasks… Follow 5 second rule. Be in action mode… Doing what needs to be done. According to daily task schedule Etc…
I think impulse control is the key to self control and quitting PMO. -
No screen entertainment. No movies, series and animes.
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Meditation.
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Exercise and healthy diet, lose weight.
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Study and be busy
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Read other books and develop book reading habits.
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Follow strict sleep awake schedule
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Absolutely correct, there are some days when it seems a bit unclear what is right or wrong but when you do realise what’s right you gotta strive for it.
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Well said bro 
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(20 characters)
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Day 2 Completed
I started impulse control and stopped procrastination during study sessions. Later during day the impulse control got delayed effects but it still worked. Its like a muscle. The more I use, the stronger it gets.
I thing I lack is no screen entertainment. I watched 2 episodes of anime and also watched many stand up comedy videos on YT. Comedy is fine but I must not watch animes due to strong triggers.
I didnt exercised today but I must start this from tomorrow first thing in the morning.
I slept at 5 am and woke up at 10:30 am. I must slowly correct my sleep schedule.
Do you have any suggestions regarding correcting my messed up sleep schedule?, pls share
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Day 3 completed
When we think we cannot continue, we are actually at 40% capacity. Our brain stops us from hardwork and stress. We can cross this mental barrier. The barrier is an illusion. It’s not a wall. It’s just a hologram. Pass right through the boundaries to the land of new possibilities.
Know your limits, then surpass them. Be like GOKU.
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Day 4 Completed
Can’t study longer periods
Its all about habits. It’s been very difficult for me to study for my exams. I can’t collect the willpower to study longer than 30 minutes without even longer breaks. In 12 hours I studied 1 hour and took 11 hours of break!!!. What is this???. I need more study sessions.I hope to change this. My brain is not weak. It’s just my mindset.
I will try to study longer periods and I hope It will become a habit soon.
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Day 5 Completed
Your mind is a super computer. And your self talk is the software it runs - Jim Kwik
You manifest what you think. If you think you can do it or you can’t, you are right both time.
I just need to change my self talk. Time to meditate on self affirmation daily.
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Day 6 Completed
Why do you feel the urge to step into the trap of PMO again the millionth time? You know the end result. Then why? It’s because you think YOU are MISSING OUT.
YOU ARE NOT MISSING OUT!. You are gaining your life back. Your dreams, your energy and your motivation. Each passing day, you reclaim a part of YOU that you lost.You are becoming complete.
You don’t need temporary pleasure. You DON’T NEED PMO!.
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Change of Strategy
I relapsed last night but I found another angle to see noPMO.
This is a boxing game. I punched 6 times ( 6 days of noPMO) to the enemy or PMO. But I got punched once back on my face. But I cannot keep getting punched and I cannot waste time in chaser effect. So without any negative self talk I will start punching the hell out of PMO.
Some rules
I cannot think negatively even if I relapse.
I will not spend anytime in chaser effect.
I will learn from each relapse and think of it as a weakness I have to overcome to achieve higher streaks.
Soon, all my weaknesses will be gone and I won’t relapse.
Meanwhile, I will be free from depression, guilt and sadness that really plagues my life. PMO has less bad effects but the guilt and depression it causes is more harmful.
So I will eliminate depression and sadness.
I will eliminate chaser effect.
And I will keep improving despite any single day relapse and grow mentally tough. After each relapse I will be stronger. My aim will be to reach higher streaks so relapsing on purpose is obviously out of question. I’m not accepting relapses, I’m just handling it well.
Yes I relapsed. So what? I can’t cry like always. I’m fed up of depression and crying. It time to punch the hell out of this PMO in a boxing match. Occasionally I will get punched but I’m the one with most points and I will be a winner.
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check in Day 2
Its very hard to resist the chaser effect. Man now I feel that resistance that one usually feels at day 70. If I don’t go into chaser effect and always keep rising back, that is seriously going to change my brain chemistry. It seems very difficult. But I want to change.
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Day 3 Completed…(i got my fire back)
Surrender yourself
Surrender yourself to the perfect plan. Leave the things that you use but also trigger you. Don’t watch any movies, series or anime ever. Don’t watch videos on Facebook to pass time. Delete all social media. Use messenger or Whatsapp. Your health, growth and noPMO goal is more important that social media and movies. You wont miss much if you don’t reply to tags of Facebook friends. You won’t miss much if you don’t use instagram to see fake filtered feminine sexuality.
There are people who don’t even watch TV, movies etc. Do you think Jeff bezos, Elon Musk or Ambani have time to binge watch Netflix and FAP to porn??? No!!! They read books. They develop their knowledge. Become one of them. Forget entertainment from screen. Human brain does not need entertainment from screen. It derives satisfaction from social activities.it only needs rest and sleep after hardwork. Earn that sweet rest.Play outside. Socialize. Read books. Read self help books. Go to gym. Build your body. Get into best physical shape. Get into best mental shape. Leave all the worries behind. Leave all the triggers behind.
Challenge yourself. Eat healthy. Run 1 more minute than yesterday. Haven’t started? Just walk today for 10 minutes.
Take cold showers or put cold water on privates.
Accept the withdrawals and horniness.Accept the pain of change. It will pass. Just need discpline for 6 months. All those years of trying to quit. You probable have spent 6 months collective in withdrawal all those time counted together. Why do you have to suffer again and again?. Just suffer once and be free. Just 6 months of immovable determination, 6 months of surrender to what may happen, let it happen. You won’t budge.
Surrender yourself to the perfect plan.
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Day 5 Completed 
I’m full of clarity. I can quit this addiction. I believe in myself. I have discovered a secret and I’m testing it. Seems to be working. Let’s see if I can cross 6 day barrier and make it to day 7, and that secret works if I can make it to day 30. It’s been long time since I crossed even day 6. I will then definitely reach days 50, 90, 100, 120, 150, 180 and 365. If I can cross day 30 I can cross day 365.
I have surrendered myself to the perfect plan. 5 years ago I had perfect routine. But I didn’t had knowledge and awareness of my behavioral patterns and cause and effects. From last year I had that knowledge but I didn’t had perfect routine.
Now, I have both. I reached day 101 with that knowledge alone. With the routine included, I will definitely break free and reach day 365.
Basic idea of the secret:
You cannot heal in the environment you got sick.
PMO addiction is a skill you acquired by repeating it over and over again. This has become automatic just like driving a car. You learn initially but later you drive without thinking.
All you have to do is create a new habit pattern opposite to PMO, make it fun and growth inducing. Stick to it. Have a routine of urge control and trigger avoidance. Learn new skills and have daily goal/study/work routine, move out of you room and increases social interactions to eliminate loneliness. Play an outdoor sport.
Exercise in the morning even if u do for 15 mins. This improves mood significantly during flatline.
Then meditate for 10 mins and then take cold shower. Cold showers cools down your sexual urges significantly. Then have a breakfast. Start your Day with energy.
If u study, study with POMODORO technique. Have routine to relax and de stressify.
To relax, just close your eyes. Never watch movies, seasons and animes. Never use social media. I mean it. They have triggers that send dopamine rush in your brian and cause you to doubt yourself. Sooner or later you are peeking and then watching porn and boom, u relapsed. So stay the HELL AWAY FROM ALL SCREEN ENERTAINMENT!!!.
Practice it and you have acquired a new skill.
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Day 6 Completed — at last I found my way to Allah
I’m feeling my focus and concentration powers are increasing. By doing Dopamine Fast, and by avoiding practicing distraction ( not watching fb or YT videos and etc all the time), my mind is more clear. No meme songs travel in my thoughts. I can focus more and for longer time. Looks like the fog is lifted. I have more mental energy.
Completely avoiding triggers has a profound effect. Im not horny as much. It’s day six, and had I been watching series and animes, my urges whould be soaring.
Practicing Mindfulness meditation has given me power to calm my self and control the flow of my thoughts. I hardly have any sexual thoughts. Let’s see how it works when I have in future.
Exercising daily has improved my mood a lot. I’m more fresh and better energy levels.
Studying daily has worked my brain up a sweat and I feel I haven’t used my brain for ages . My focus is getting better also because I’m studying daily and just like any muscle it is growing efficient.
The most Important and positive habit that has changed my life is I have started offering 5 times prayer in masjid.
This is revolutionary. This has improved my focus, eliminated procrastination and made me super productive. 5 times I go outside my house and offer salat. I try to practice focus in salat. I walk to masjid and my legs are getting stronger too. Also, these are 5 set times daily and they are acting as pillars for my daily routine to form around them. Study breaks are planned according to prayer times and it has made study more productive. Procastrination is totally cured. I am motivated to complete tasks before my next prayer. This is really awesome.
No wonder why Salat in Masjid 5 times a day is so emphasized upon. It is given me self confidence and my longterm social anxiety is gone now too. I really Thank Allah Almighty for showing me the right path. I hope I continue salat in masjid because as long I continue salat, chances of falling back to old habits will be very very low. Those Muslim brothers out there who are relapsing, PLEASE OFFER SALAT IN MASJID. It really works to CHANGE LIFE COMPLETELY.
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BUILD A NEW HABIT ROAD
Instead of seeing quitting PMO as breaking a bad habit, see it as making a new good one.
PMO is like a road through a dense forest leading to Guilt, regret and shame. It’s the only road there is in the forest that is built by years of PMOing, it took no hardwork but just pleasure seeking and self destruction.
Now to quit PMO, you just need to build a new road leading to happiness, true satisfaction and success. This road will take time to build by cutting down trees yourself and its hard. It will take 1 year to fully develop that road but you can do it. Develop alternative actions as habit to previous triggers. Practice it, strengthen it and you have a power now to quit. Instead of seeing quitting PMO as breaking a bad habit, see it as making a new good one.
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Day 7 Completed
10 Tips for Improving Focus in Studies
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The more you study, the better your brain will get at it. So study more to make it a habit. Once it becomes a habit, you won’t need much willpower to open a book.
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Try removing all distractions while studying. Put your mobile far away from your place of study so that u would have to get up to pick up mobile.
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Study with Pomodoro techniques by taking study breaks after 30 to 40 min sessions. First 3 times take 5 min break and 4th time take a 20 min break.
The breaks should be to rest your eyes and brain. So don’t use mobile in them or you won’t be resting and won’t be that fresh. JUST CLOSE YOUR EYES AND TRY MEDITATING SILENTLY HEARING THE TIK TOCK OF THE CLOCK or YOUR BREATH. -
After a few hours of study like 3 to 5 hours. Sleep for 30 mins to 1 hour 30 mins. Wake up drink tea and you are good to go again.
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Don’t drink tea or coffee 8 hours before sleeping or you will fall asleep later and your sleep routine will be disturbed
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Have at least 6 to 8 hours of sleep for good quality study. Otherwise you won’t be able to study long.
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Exercise for 15 mins at least everyday to keep your mind fresh for study or after a few days of no exercise u will get slower and lethargic. You mind won’t be fresh.
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Don’t PMO as it cause brain fog and destroys FOCUS. It also depletes energy and motivation so that day u won’t be motivated or energetic enough to study.
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Try meditating to practice focus. The more u practice, the better u get expert in focus.
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Stop watching FB and YT as a means of distraction. This causes you to procrastinate as all you practice is distraction. And u get good at distraction. Also this wastes times as 5 mins become 1 hours without a sweat and you lose time, energy and mental focusing power and motivation to study.
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Haha I was following your texts from day 1 to this day brah…haha don’t make it a big deal…learn to push yourself even when you have relapsed…yk it’s never about the nofap practice … it’s always about why you needed that energy for … for studying I guess… right? Then fking bro study…don’t make this internet sensation “nofap” be a barrier…brah do not build an uncessry wall of certain days of not releasing or nofapping…fking get your ass up in your lowest of states and accomplish your studying task …everything will fall in it’s place … best of luck
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@mdsadafhashmi3 thanks a lot for following my messages since day 1. Yes I need energy for study right now and I am getting better.
You are words are really motivational Thanks again 
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