i watched porn again. how can i stop it

You wanna get your dopamine shot that bad?
Get it. BUT NOT FROM PMO.

Since you watched porn recently, I suggest indulging yourself in a hobby and focus on that and enjoy it. Or do something in a group of friends, like any competetive actiivity or sports. You'll get the good kinda dopamine hit, like I get when I score or assist a goal during a football game.

Please don't waste your progress by even watching P. Even if you don't MO an just watch P, you're slowing your brain's process of creating new neural pathways. You'd still be getting the dopamine hit.

Take a breather when you feel the urge again. Few deep breaths, then plug your earphones in and play your favourite music. Helps me a lot and I hope it will help you too.

 

You got it bro.

If it helps, imagine yourself from a 3rd person POV and see how pathetic you would look while PMOing.

 

Try going outside and focusing on other things. By thinking that PMO is a problem, you may be actually making it more difficult to stop these habits by spending energy on thinking about these things and thus making the thoughts more frequent.