3 weeks is a big deal huge congo. Yeah , social media has been a trigger for me too. Need to be cautious more.
2 Likes
In the previous post I wrote that I would stop counting days, but if I think about it, itβs not a good idea. For me, it makes sense to stop counting days when I hit a 90-day streak, but for now, it makes sense to check in every day. So, daily check-ins are back, and thatβs not all.
I recently came up with a new method. I call it βUrge Watchβ. The method is very simple. All I have to do is write down whether I feel the urge to relapse or not during the day.
It will look like this: shortly after waking up, I create a post in which I write the time when I woke up and whether I feel any urges or not. After that, I do the same thing every 3 hours: write down the time and whether I feel any urges.
I believe that this method will help me finally end this addiction and even stop masturbating for as many days as I want. By constantly observing my urges, I will be able to deal with them easier and more effectively. This method will also boost my nofap motivation to constantly move forward without giving up. If I consistently keep my urge diary, then there is no way I can relapse. I have high hopes for this method.
1 Like
January 16
Urge Watch
| Time | Results |
|---|---|
| 8:50 AM | Everything is fine, no urges |
| 11:00 AM | I have some negative emotions right now. I need to be careful and not react to them. |
| 2:00 PM | Itβs okay. Iβm feeling better now |
| 5:00 PM | No urges |
| 8:00 PM | My mood is good |
| 11:00 PM | It was a nice day. |
Habit tracker
| Habits | Results |
|---|---|
| Meditation |  (40 minutes) |
| Exercising | (2 times) |
2 Likes
January 17
Urge Watch
| Time | Results |
|---|---|
| 8:30 AM | Having weak urges right now |
| 11 AM | Still feeling urges. They are easily controllable, so there is nothing to worry about. |
| 2 PM | Feeling unstable right now. I feel good and stressful at the same time |
| 5 PM | Same as before |
| 8 PM | Almost no urges, feeling good. |
| 11 PM | It was a difficult day, but I survived |
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 23 minutes |
| Exercising | Done |
3 Likes
January 18
Urge Watch
| Time | Results |
|---|---|
| 8:25 AM | Feeling weak urges, just like yesterday. I think I need to be as calm as possible today, or else the urges might become stronger. |
| 11 AM | Everything is fine |
| 2 PM | Feeling stressful right now |
| 5 PM | Feeling better |
| 8 PM | I have a very changeable mood today. At first I feel happy, but an hour later I can feel depressed |
| 11 PM | Survived another day. |
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 19 minutes |
| Exercising | Done (2 times) |
2 Likes
Your doing great Brother, just keep going. One day youβll be free.
1 Like
January 19
Urge Watch
| Time | Results |
|---|---|
| 8:45 AM | Feeling great. Iβll be hanging out with friends most of the day today, so I wonβt be able to post here very often. |
| 11 AM | Everything is awesome |
| 8 PM | No urges so far. |
| 11 PM | It was a very nice day. |
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 12 minutes |
| Exercising | None |
1 Like
January 20
Urge Watch
| Time | Results |
|---|---|
| 9:50 AM | The urges are very strong today. I will keep myself busy, I hope it helps. |
| 11 AM | Iβm still standing |
| 2 PM | ??? |
| 5 PM | ??? |
| 8 PM | ??? |
| 11 PM | ??? |
Habit tracker
| Habits | Results |
|---|---|
| Meditation | |
| Exercising |
1 Like
Relapsed today.
Stress and anxiety got the better of me. I need to learn how to deal with negative emotions better.
From tomorrow onwards, I will meditate for at least 1 hour every day. I will also try to be as aware of my thoughts as possible during the day. And if I have bad negative emotions, I will fight them with good and positive emotions (for example, I will remember something good or do something fun). Only light can defeat darkness. I will try to do this with every bad emotion.
Sorry to hear that you relapsed. Hope that you get stronger after this relapse.
1 Like
Thank you.
Iβm ready to destroy this addiction. Nothing will stop me this time.
2 Likes
January 21
Urge Watch
| Time | Notes |
|---|---|
| 8:30 AM | I promise that I will not fap or watch p*rn today. |
| 11 AM | Everything is okay. Gonna play chess right now. |
| 2 PM | Ok, I played 3 games of chess and lost them all. But I still enjoyed it. Overall I feel sluggish and have no energy because of the relapse yesterday. |
| 5 PM | No urges so far |
| 8 PM | Everything is going good |
| 11 PM | I think I should change the format of Urge Watch. Instead of posting here every 3 hours I will just do it right when the urge comes. I think it will be better |
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 52 minutes |
| Exercising | Done |
1 Like
Suffer the Pain of Discipline or Suffer the Pain of Regret.
2 Likes
January 22
I promise that I will not fap or watch p*rn today.
Urge Watch
No urges so far
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 30 minutes |
| Exercising | Done (2 times) |
| Playing chess | 3 games + 50 puzzles |
| Learning English | Learned 40 new words |
1 Like
January 23
I promise that I will not fap or watch p*rn today.
Urge Watch
5 PM - had lots of weak urges
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 30 minutes |
| Exercising | Done |
| Playing chess | 6 games + 40 puzzles |
| Learning English | Learned 80 new words today |
2 Likes
January 24
I promise that I will not fap or watch p*rn today.
Urge Watch
11 AM - feeling urges, strength level: 5/10
4 PM - strong urges, level: 7/10
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 38 minutes |
| Exercising | Done (2 times) |
| Playing chess | Solved 77 puzzles |
| Learning English | Memorized 50 words |
3 Likes
January 25
I feel like itβll be a hard day. I already feel strong cravings to return to pmo. But I promise that I will not fail today. I will succeed no matter what.
Urge Watch
4 PM - very strong urges, level 8/10
Habit tracker
| Habits | Results |
|---|---|
| Meditation | 16 minutes |
| Exercising | Done |
| Playing chess | played 2 games, solved 70 puzzles |
| Learning English |
1 Like
I relapsed yesterday. Even thoiugh I said I wonβt relapse ever again I still did it. It is rediculous and disgraceful.
I have to say, after the relapse I lost almost any hope. I thought I would never break this shitty habit. But now Iβm thinkingβ¦ what even stops me from quitting pmo? Pleasure? Well, there are a lot of activities that are too enjoyable (and do not cause shame and guilt afterwards). Maybe Iβm mentally ill and thatβs why I canβt quit? No. My mind is definitely healthy.
But I have lots of negative emotions during the day. Maybe I canβt quit because pmo is the only good way to lift these emotions? This is ridiculous, of course not.
But maybe if I quit p*rn and fapping I will get a prostate cancer, or my desire for sex will disappear, or my testosterone will drop? You know, thatβs what people on the internet tell you about the idea of quitting pmo. But this is all bullshit. These are all myths that donβt correspond to reality at all.
So what on earth is a good reason to relapse? There is no reasons. I wrote all this above to make it clear to myself that pmo is a useless habit and there is no point in keeping it.
And now I have hope. Iβm confident, that I can quit pmo. And Iβm quitting right now.
I make a promise, to myself and to everyone else, that I will never go back to PMO again. Never again.
To keep this promise I must change my daily routine. First of all, I will abstain from social media for 21 days. Second, I will completely fill my days with activities so that I do not waste a single minute of the day.
And the most important thing: I need to stop thinking about pmo. Any thoughts about pmo are prohibited from now on. Of course it is not possible on early days to completely forget about it, and thatβs why I will track the number of times I think about pmo during the day: if I catch myself thinking about it - I will write it down. And day by day I will decrease this number.
I will not break this promise guys. I love this forum very much, and I will not let you down.
No more pmo.
1 Like
@Shining_Fate
Donβt pressure yourself too much. Making these promises and breaking them will only make you feel more guilty. Donβt do that. Be persistent to your intentions and be honest to yourself. focus on your life goals and achieve them with your friends. Walking the path alone only makes place for addictions.
2 Likes