Whatever the mind is giving you the wrong thought or laughing at you alert don't listen to him and keep working you will see a great change the work will become easier to don't do nofap.
From past 3-4 months I have doing struggle to live without PMO. But when 15-20 I maintain do hard work but after that I fall.
Yes I do in home or walking around but cuz of low self-esteem I can't speak loud what other will think and I m in this hell circle.
Who is around? Or stab yourself with a paperclip? Dig your fingernails into your legs? Pull leg hairs out? Anything to get your mind out of the current mindset of needing to watch something stimulating.
I think this technique will help me "pull leg hair out " one more thing what to do to wake up early cuz every mrng I woke at 6am but after 5-10 mint I sleep 1or 2 more hours cuz of laziness.
Put your alarm clock on the other side of the room? Get out of bed and take a cold shower? I honestly can't help you out because I don't know. I'm dealing with the opposite. I wake up at 2-3, stay up till 5, then wake up at 7.