How much am I hurting my progress?

As the no P days are is increasing, then sensitivity also increase. It mean a small romatic photo also enough to make penis strong for a long time. If you are married then you will be in safe zone. If you are single then there is a chance to return to the porn and all these much no P progress will be nullified. So be strong to commit your goal. If you relapse, then stand again and again.

 

I think any small improvement regardless is progress

 

This is called edging. If you are strictly abstaining from PMO, consider this as relapse. Masturbating and edging leads to increase in urges and subsequently lead you to ejaculate within a short period ( within few hours or within few days)

 

If you are abstaining from porn for 1 day, it's also consider as your making some progress. As much as you are abstaining from porn, your brain will constantly ask you for the P or M pleasures. If you not give up for months/years then fianlly your brain will realised the truth and uncheck the porn pleasures from it's list and trying to search for other pleasures. So search for some other good pleasure before it trap you in some other bad filth.
In this journey, occasionally, if you do M, it's okay don't get hard on yourself, forgive it. It's won't impact on your progress.

 

You just need to keep making the decision to not do it and it will become easier. If you allow it consciously you are sabotaging your progress. Stay busy, work hard, exhaust yourself - when you find yourself doing it tell yourself, no. It's a choice.