I seek your expertise

The first 90 days (aprox) are the worst. After that it gets pretty manageable, with urges only once a month, or in specific situations (like stress).
For me, it was hell until 2 months and a half in. Now, i almost don't have any urges.

To succed, you have to develop good habits and willpower.
When you stop PMO, you have extra time and energy, and if you don't learn how to redirect them, you will relapse for sure. You will have to replace the bad habits with good ones.

To develop willpower, you have to do things that cost you some effort (and preferably if they are healthier, or improving in any way your life). Eating more fruit and vegetables, doing exercise, studying intensely, becoming more efficient in your everyday... Having cold showers EVERY morning really helps. If you are able to do that, you can face almost any challenge (and it helps with urges too).

((I really mean the thing about the cold showers. After all these days, i still get "shocked" when the cold water hits my chest. Some days, when i haven't slept much and is cold outside my bed, my mind tells me every possible excuse to avoid getting in the shower. And i hate it. But i end up doing it. That are the days when you will have to focus on your ultimate goal to endure.))

If you believe in God, praying really helped me.

Every day, your mind will tell you all the imaginable excuses to convince you to give up. You will have to learn to shut it. Some days, you won't be able to shut it, but the more you do, the better you will become at it.

When the urges come, focus on you goal, visualize how you want your life to be without PMO. There are some strategies to make those urges weaker or even dissapear, but in the end, it is YOU the one who will have to choose to do that things, and to renunce to PMO.

That's the basis of what you need to know. There are plenty of posts out there which will tell you more about what to specifically do when emergencies appear.
Stay strong, and become Unbreakable.

 

have a mantra. mines no risk no reward. reminds me that instant gratification harms me and delayed gratification is healthy.