I have joined here-nofap nearly 1month back And i relapsed 3 times in that 2 will be after 12 days and I feel during that 10th or 11 th day I had uncontrollable urge which I can postpone (evenwith highest efforts) to 1or 2 days but finally iam getting relapsed Because of which I can only postpone those urge and finally getting relapsed Whether it's just a moment as many mentioned which is not in my case or it's span of time may be for days And those days I can only concentrate on how to control me and deviate my self from ordinary day to day activities And for those long time how to control the urge kindly help me by all your valuable comments
Daily exercise does wonders for me. Also just having some time away from devices/internet in general.
Practical ways to get rid of an urge: Exercise. Meditation. Talking to a friend. Cold shower. The idea is doing something that will relieve/drain you and draw your attention away from the urge. Exercise will leave you tired and satisfied, meditation will relax you and give you focus, talking to a friend will distract and entertain you, a cold shower will literally shrink your penis and reduce the desire to masturbate. More "abstract" advice: on the first few days, do your absolute best to not think about PMO, your streak, NoFap, anything like that. Once you reach a week, like you seem to be able to do and have already done multiple times, think about how you'd just be repeating the same mistake over and over again. Why the heck would I masturbate after 12 days if I have done the exact same thing before and I KNOW it's not a good idea? Repeat that last sentence in your head. Really reinforce the idea that PMO is not a reward, it's not something to strive for.