PMO has fucked up my study life

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Give meditation a try. I used Headspace, they discount for students with spotify bundle. I haven't used it consistently to tell long term benefits, but when I do use it, it really helps temporarily bring the urge to relapse down a bit, almost like the panic button here. And I heard the best way to rid the habit is to abstain from it long enough and avoid any sort of relapse.

 

keep it up don't stop

 

If Porn, Masturbation, and Orgasm are all problems, my suggestion would be to eliminate/reduce one at a time, in a gradually decreasing process. I tell you this after experimenting with extreme change.

My approach was to get rid of my phone, shut off my internet access, delete all my social media, etc. The result: I became paranoid and eventually went right back to my old habits. The truth is that it is impossible to live in this day and age without 21st century technology.

For focusing, if you have an I-phone and/or a Mac, you can use the "Screen Time" feature to limit your amount of time on apps like Instagram, YouTube or Snapchat. Since you're in high school, you still have your parents, so use them as a resource to hold you accountable to not use your computer in your bedroom.

As for porn and masturbation, I think a good first step is to try to masturbate without porn or media. Try to think about the real world as opposed to virtual experiences. The removal of a screen takes a lot away from the "feedback loop" in your brain. After a week or two, take it a step further: don't masturbate in bed, or reduce it to say 3/4 times a week, whatever is a good progression. After that, continue to exercise more self control; reduce it to 2-3 times a week. This way you can progress without making sweeping changes.

If you need to resist the urge to masturbate, find other activities, especially jogging, walking or meditating, to fend off your energy. Remember that masturbation is normal and it is fine to do it 1-2 times a week.

Remember that it will take time to overcome a 3-year habit. With effective planning, you can do it! It's great that you recognize the problem right away, and don't get down on yourself if you screw up sometimes; remember, it's a process

 

I would recommend you to read the book "problem solving 101 by Ken Watanabe".
It would be helpful for studies.
For concentration/focus/thoughts meditation,exercise etc will work fine.

PS:You can get a pdf from pdfdrive.com