@hsnnisar276, I was very busy for the last few days, so I was unable to write this answer earlier.
Yes initial days are tough. But to achieve success in Nofap you have to be dead serious. For that you should enough motivation to do it. You should have a stronger reason to do Nofap, a Target in life which when achieved will bring you utter happiness, which would last, not for 5s or 10s like the pleasure of PMO but for lifetime.
Ok now here are the stages of urges which you will have to go through,
- Very strong urges : 0-20th day
- Strong urges : 21-40th day
- Mediocre urges : 41-60th day
- Weak urges : 60+ day
These figures are approximate
So now here’s how to tackle/kill/ignore urges :
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You have to keep yourself very very busy. You can do anything like, studying, workout, running, talking your friends and family, cleaning up your room,etc… just be busy.
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Stay away from your phone as much as possible, use your phone only when it’s urgent.
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Download ‘Blocker X’. It will stop you from searching anything sexual.
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Take cold showers if the urge is uncontrollable.
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Don’t fantasize, Don’t try to peek some sexual content on the internet, it can lead to a relapse. Also it slows down your rewiring process.
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To set an alarm use alarm clocks instead of your phone so that you won’t have a reason to keep your phone besides you while sleeping ( coz in case you get an urge before sleeping you might use your phone very quickly, so keep it in some other room ).
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Uninstall Instagram and every app which have potential triggers. Don’t use Facebook or YouTube, if you can’t stop yourself from seeing them then, make your screen black and white from changing the settings ( thanks to @Tagore for this wonderful idea ).
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Do meditation daily in the morning, it will keep your mind calm throughout the day.
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Do exercise daily, it will exhaust your body and then an urge would be less likely to come.
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Don’t do Nofap for girls, do it for yourself!
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Nightfalls and wet dreams are not considered as a relapse, so don’t worry about it.
And now the last and the most important tip :
Don’t depend on Nofap alone, you have to do a lot of hardwork to achieve your life goals. Nofap can give you motivation and strength to do things but at the end of the day only you have to do the work.
That’s all!