Here is what Im doing,
The source of this method is from jordan Peterson ( clinical psychologist/psychiatrist)
Write two stories
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describing the scenario of how you what your life to be like in a particular timeframe ( after you have quit pmo for ever )
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Now describe how your life will be if you keep continuing down this path of pmo
It helps if you write them down but make sure it secure with you
Read the stories when ever urgers get too strong
Always remember, the goal is not to quit anything or run from anything. The goal is to make your life better and for that to improve we find the underlying causes of our addictions/problems and figure where in your life you can have small improvements and what needs to be reduced.
Once you know where you need to improve you can start taking baby steps by setting small achievable goals.
One technique to deal with urges and to speed up recovery is to shut down any stimulating images/thoughts/flashbacks/fantasy before you let them manifest completely
I just don’t let them hang around and immediately bombard my self with something like a song Or a video or some work or anything to do even if it’s boring. (Frustation/depression everything will try to stop you)
Convince your self to do boring shit and try to take little joy after competition of any task.
I spend most of my free time educating my self about the human psychology by listening to lectures from various professors/educators ( at least make some good used of technology).
It particular helps learning about the brain since most of the problems are up there and you can see your self as third perspective observer instead of just looking down upon your slef as if you are stuck.