Do you feel like you just have to fap? like it’s too strong and you are convinced u cannot get through this?
Top 10 reasons to PMO:
1You hate yourself. 
2.You want to feel social anxiety. 
3.You want to feel less energetic. 
4.You want an addiction. 
5.You want to subconsciously objectify people. 
6.You want to appear dull and boring to the people you interact with. 
7.You want to love something that will never love you back. 
8.You don’t want to be able to get a sturdy erection the next time you’re with a woman. 
9.You’re a slave to instant gratification.
10.You seriously have nothing
better to do than stare at a screen full of pixels and touch yourself. 
��One simple trick to never PMO again: “You will never relapse if you do not peak!”Peaking is like drinking salty water when you are thirsty. After that you want to drink more.
Saying: “I watch porn because I’m horny” is like Alcoholic saying: “I drink vodka because I’m thirsty” I know that sometimes you do not have any juice at home, but this is not the reason to drink vodka! Learn to drink water! It is not as sweet and tasty as juice but it is more healthy and with time you will love it
What to do when urge comes:
1.
All electronics turned off and in other room
2.
Think why you do not want to do it. What do you want to achieve? Who you want to be? Make a list 
3.
Push ups
4.
Cold shower
5.Other like cleaning; chess; cook; read a book; paint; meditate
Still want to PMO? Ok, just do it in front the mirror. Still want to do it? 
Why do you want to do it?
I want to feel orgasm
Sometimes I just want to have exciting stuff to do
What do you want to achieve?
Being great fiancé 
Being good father in the future 
Being good son 
Not feeling anxious 
and depressed 
Properly control my anger
Want to earn money and build a house 
Will you achieve it with masturbating?
Definitely not
What can you do now to achieved
your goals?
Be good for myself
Respect myself, my mind, my body
Love myself 
Do myself a favour and stop being my own greatest enemy 
What do you think about porn?
Is this sexy? How long does it take to find a right material?
How sexy are those actress? Would you really like them in real life? What about their mind, worldview, political/science opinions?
Isn’t it always about same stuff, same scenario, same plot, same texts?
Are you not tired? Do you not think that more interesting would be not doing PMO, even for some time?
Let’s change mindset from “I will not do it” to “I am not this kind of guy”. For some women watching porn by man is unacceptable. It is not about fantasizing but about its toxicity in relation.
Your present self is the greatest ally (or enemy) of your future self. When you feel anxious and horrible, it is because of your past self. Help your future self right now.
“Daily work is hard. Procrastination is hard.Responsible financial management is hard. Being broke is hard.NoFap everyday is hard. PMO everyday is hard.
Choose your hard!”
Every day you decide. Every time you relapse it’s your decision. Every time you peek it’s your decision. You are in charge. Everything depends on you. Make smart decisions!
It is not about just noPMO. It is about self control. Urges are not bad, but instant gratification is. Compulsive PMO gives the fake feeling of reward, which you have not deserved. Remember about Marshmallow experiment. 
Everyday habits that may help:
Sleep without electronics
Plan your next day with time hours
Avoid lying with phone. If you must lie down, just do it without phone, iPad, TV etc.
Displacement activities
1.Work out (squats seem popular with many nofappers).
2.Do yoga or stretching.
3.Groom yourself (shower, trim fingernails, shave, floss, brush teeth, use tongue scraper, wash your clothes, etc.).
4.Go for a walk.
5.Read a book instead of surfing the web.
6.Hang out with people.
7.Join a club
8.Clean the house/apartment/room.
9.Fix something around the house.
10.Start a chore that you have been putting off.
11.learn something new (a language, a musical instrument, cooking, solve a Rubik’s cube etc).
12.2 minute time out.
Avoidance Techniques
1.Delete your porn folder, delete your porn links.
2.Install a porn blocker (no more looking at sexy pics).
3.No edging, period. Touch yourself only when cleaning your body or urinating
4.Stay in public places.
5.Stay off the computer or phone except for a dedicated task like banking, work, school work, email, texting, checking nofap, checking the news, etc. and then log out.
6.If you are surging stay off the computer or phone completely.
7.Do not mindlessly surf the web because you will eventually click on a trigger.
8.Wear thick pants with a belt.
9.Go to bed only when you are about to sleep.
10.Get out of bed immediately after waking.
11.Beer wine, liquor and pot: avoid these until you have solid control of your fappy impulses.
Mental Motivation
1.Remember why you are doing this.
2.Acquiring that strong sense of self-pride and being able to look people in the eye.
There will never be a day when fapping to porn will leave you happy and fulfilled.
Remember how shitty you feel right after you fap.
Remember that as your pleasure centres rewire you will start enjoying the experiences of your life more vividly.
If you fap then you are training yourself to be mediocre.
If you fap then prepare to lose your manliness.
When you fap then your sex life is watching other people have sex. This trains your brain to be a beta male.
If you fap you will numb yourself to your life and you will never have a hope of completing yourself.
A fraction of the women in porn are leading abused lives. You don 't want to contribute to the harm of another person.
Porn and fapping makes you look at woman in the wrong ways. You don’t want to be that guy.
People can sense you are a beta male when you fap. They know.
When you don’t fap you will become more alpha. Alpha doesn’t mean aggressive douchebag, I know buddhist monks and lay meditators who are very alpha and very good people at the same time.
Don’t do nofap to get a women in your bed, do it for yourself.
Remember that if if you don’t have ED you will eventually get it.
Remember that if you have ED then nofap will cure it (if there are no underlying medical issues).
You will have the freedom of not worrying about your browser history.
You will have the freedom of not having that second, hidden, fappy personality.
You will have a more sensitive and normal genital response (i.e. no more death grip/death schlick syndrome).
Improve Your Commitment
Acknowledge to yourself that you have a problem, an addiction even.
Make a public commitment to stop fapping (for most of us this is an anonymous but public commitment like here on nofap, for some it could be a trusted buddy or your SO).
if you have an accountability partner, call or text them when you are surging.
Mark out your nofap days on a calendar (‘x’ out each day with a coloured marker, if you relapse then ‘x’ out each subsequent day of your new streak using a different coloured marker). It doesn’t have to be paper, I use my iPad calendar for example.
… but remember that every day is
Day 1 no matter how high your counter is.
“Low fap” does not work, cold turkey is the best way to go.
#Identify your triggers (stress, anxiety, boredom, some kind of perceived failure) and realize that a fap session will not help.
If you are not doing hard mode then get your woman or man to “relieve” your tension.
Finally
Fall down. Get up.
Fall down. Get up.