Need directions

1)delete social media
2)use a feature phone with no access to internet
3)do meditation in morning
4)when feeling urges just get up and do physical work like pushups or start talking to someone.
notice how much time you waste on your smartphone

 

You can reduce overstimulation as in anything that makes the brain produce an unnatural amount of dopamine like memes, tv, video compilations, video games, reduce the amount of music you listen to, etc. It can help a lot.

There's also the alternative to do noP instead. By masturbating sometimes you should be able to not think about sex. It's a lot easier for me. When I do noPMO I can't stop my mind from thinking about porn on it's own, just can't. Doesn't matter where I am or what I'm doing.

I'm only addicted to porn not masturbation, if you are addicted to masturbation then ignore the second part.

 

Try to think of this as a marathon, not a sprint. If you've reduced your habit rather than eliminated, you've still made progress. You have to consider you've conditioned your brain for PMO and it will take time to undo. As with quitting any habit, a good technique is to introduce something new in its place. This could be exercise, taking up a new hobby, etc. Also, note what "triggers" you to watch porn. Sometimes seemingly small things can influence you earlier in the day to watch porn later. If you can discover what your triggers are, you can work to actively avoid them. Hope this helps!