How to overcome urges when I'm home alone?

write a pros/cons list of relapsing or write a list of reasons that you are doing nofap for and every time you get an urge look at the list. Whenever you succumb to an urge you are not using the logical part of the brain but rather the emotional, so you just have to think about it logically.

 

Early in recovery you cannot depend on willpower, but must have an escape plan. Where will you go when triggered? What will you do when urges come, instead of PMO?

 

Do you workout? If not go for it!

 

I do bodybuilding, it help me to keep my composure but I can't do it every day in high intensity.

 

dishes, laundry, clean the house, work in the garage, make a phone call, go to the gym, go for a run, honestly the list is literally endless, constantly prove to yourself that you are not weak, and you will not fail, and before you know it, your strong af!

 

Man keep moving at all costs. Early on it can be hard to rely on "thinking your way out". When those urges hit our reactions are so automatic. Don't be passive about it. Looking back at my many failings when I was tempted I would often just lay there and try to think of all my positive reasons or goals for quitting. But then i'd find myself picking up my phone and randomly browsing the internet. Google images was a pitfall for me. Temptations will be slick and sly, its almost as if I was tempting myself to fail. Like how far can I push this temptation (it feels so good) before i finally cave in. Get off your feet and pace around your room if you have to. Shout at yourself that you can do this! Get active in your motivation. Throw you phone down and stay away from your computer. Get out of your house if you have to. Failure is not an option! Be humble as well, you don't need to prove to yourself that you can take these urges. They are nothing to mess with. Stay in touch bro, we are all in this together. We need just as much help as you do.

 

Read books, write, listen to music, compose a song, do whatever you can to be busy.
Or instead, don't be home alone

 

I'm struggling with the same thing