What worked for me [might work for you].

I have been asked to repost the following in its own thread. At this moment of writing I am 499 days without PMO and the follow is a list of some things I did/do to keep on the straight and narrow:

It's true that PMO is 'all in the head', and it would be great if there was just a way to change one's mind and leave it all behind - BUT it is hard-wired in the form of neural pathways that have to break down [and remain broken down] if PMO is to become a thing of the past.

[1] The first step, after deciding that you really want to quit PMO, is to give yourself a reason to quit beyond 'feeling bad'. You might try imaging life in five years time: five with PMO and five without. In the five years with PMO scenario you might imagine yourself having changed nothing, gained nothing, and regretting not having done anything. In the five years without PMO you might imagine yourself as a better, healthier person, happy to be five years PMO free.
This positive image of your future self is important.

[2] The second step is optional - but I think it is good. It is optional because it may only work if you have some sort of religious background, and it involves discussion/confession with a cleric from your church/synagogue/temple etc. Essentially, admitting your error to such a person, stating that you are now on the way to recovery, and seeking advice in confidence, is [a] partly why those people took that job and they will be happy to help and , it puts your recovery on a serious level. I think a lot of NoFap attempts fail because people [I was one] say NO MORE - but only to themselves. A PMO-free life is to improve REAL LIFE, and telling a real life person that you have quit and want guidance is a good thing to do. It also has the effect of making the decision to quit REAL and not a whim after some shabby PMO episode. An accountability partner could also help - or an accountability group. Just be careful that people with the same issue don't start making excuses for one another - nor you for them.

[3] DELETE IT ALL. Every single movie, gif, jpeg - the lot - ALL of it. It goes. DELETE DELETE DELETE. Seriously, recovering alcoholics do not keep vodka in the house. There are two reasons for this - that was the first one. The second is that you will NEVER look at it again anyway. That is your attitude to it. 'I won't be needing this again'. BOOM! Trashed - all of it. Do it in one massive burn-out, a napalming of your P reserves. It all goes, and it will NEVER be replaced. You might not need step [2] above - but you need this step 100%

[4] BLOCK PMO sites. I used K9 with the password deliberately lost to prevent unlocking it. I also have an adblocker and a program that limits time on a website. Should I have missed anything with K9, I can add them to the time-limiter and set the time limit to its lowest [a few seconds], then the site is blocked for the next 24 hours. When blocking sites, use keywords to block potential problem sites. On my PC, no newspaper article discussing P is accessible if the address contains the word P. Same with a lot of other 'trigger' words. Once done, parts of the internet your addiction draws you too will be closed. And adult sites includes chat, dating, craigslist, ANYTHING COMPROMISING.

[5] Another option, but a good one: Ditch the smartphone. Really. Step back in time with a flip-phone that is only good for calls and texts. If anyone asks, point to certain celebrities who have already done this in order to get away from the 'noise' of the internet. You are opting for less tech in your life - you are ahead of the curve. That's all they need to know, and your mental health is more important than their fashion sense. Your unused smartphone can be traded in or sealed away in a box/envelope as an emergency phone when travelling etc. But cut it out of your life.

[6] Get an education. PMO is the product of an abusive industry and your involvement in it helps keep it going. There are many good books written by good journalists out there about P and how it ruins lives. You don't need to be an expert, but you do need to wise up to the effects of what is seen by some as acceptable. It isn't, and not just for moral reasons - it damages esteem, mental health, and lives, and not only of the users. There are TED talks on this, some by authors of good books.

[7] Fill up your time with something positive - PMO wastes time. What are you going to do now with all that time? Take up any of the following: exercise, an art, a language, an instrument, go out more - you can go out in order to pursue a hobby: language meet-ups, music classes, gyms or bootcamps. But DO SOMETHING.

[8] Have an emergency plan. PMO urges can strike anywhere. Have some quick easy thing to do when they strike. This can be as easy as going for a walk, to calling a friend to arrange going out for a pint or a gig, doing some shopping, cooking a meal from scratch - or even just making tea/coffee, or some impromtu cabin exercises. But KNOW THE URGE and TAKE ACTION. E.g. if you feel the urge in bed, recognise it and GET OUT OF BED. You'll be surprised how quick an urge goes when circumstances change.

[9] Don't be too tough on yourself. There are lots of guys here called 'Fight-Wolf' or 'Thor-Warrior' or 'strong-whatever' and while it is good to have a positive image of yourself, that image should not be a cartoon. You need a realistic vision of yourself as a functioning human being. This site also has women struggling with PMO and it is notable how they do not invent superhero images for themselves, but simply want to be better versions of themselves. If you're a guy, be red-blodded, but that comes with a LOT of self-respect, and consideration for yourself. ALWAYS REMEMBER: you are becoming better by leaving the burden of PMO behind. The world can be blessed with that better version of you if you keep on the path of no-PMO.

[10] Treat PMO and its ilk with UTTER CONTEMPT. Stop thinking of it as a temptation and start seeing it as pathetic garbage. Hate it. Find the many good reasons to hate it. Ruin any chance there might be of 'befriending ' it again. Set yourself high above it as you take you proper place as a decent, skilled, confident person. See PMO for what it is - someone else's bullshit - but not yours. Not any more. You are free, and free for a reason.

I wish whoever reads this very good luck. PMO is no fun and breaking the cycle can be tough, so you have to be strict. The addiction is literally fused into the neural pathways in your brain, so leaving P is vital to allow these pathways to become stale and wither from lack of use. There is a lot of info out there on how this pathway operates.
But fundamentally, whoever you are, and wherever you are from, you were not born to wind up in the clutches of PMO. This is your one, unlikely chance of life - don't risk losing out by giving yourself to PMO. You know you want to quit, so why not? Say to yourself: I AM NOT THE KIND OF PERSON WHO PMOs - and that is the truth.
As of now, you are PMO free - just keep it that way.

 

The K9 program I found to be very effective. There is a site blocker too called StayFocusd and if you find a site that is a 'pest' because K9 doesn't weed it out, use this program to set the troublesome site for a few seconds per day, rendering it effectively useless. When setting up K9, I did so in a way that meant I could never unlock it - basically by creating long, jumbled passwords and then losing them on purpose.

 

This is a link to an old thread where I set out how I set up K9 so that I could not unlock it:

https://www.nofap.com/forum/index.php?threads/k9-lockdown.69088/#post-542513

 

No problem. Happy to help.