Do you got some tips to help me quit pmo

Welcome, to NoFap
the most important things you need to understand is yourself.
That sentence will always remain true.

Not just what your goals are, who you want to become but also
what you desire and what you want to do. Acceptance of who you are and taking the responsibility for your
actions, reactions and decisions.
Start to read about psychology and analyze yourself (your ways of thinking, in the different situations)
Recovery becomes a lot easier when you connect. Not just with yourself but also with others.
Understand that your way of seeing yourself is always limited and subjective.
Don't make yourself, your worst enemy. A lot of people do that here at the start.
Take advice to heart and listen to your own heart.

There will be things you are afraid of, even if you don't know them yet.
In general, be brave.
Change is coming and it will feel scary.
And it's good, it means you are going to do something really brave.
There is a lot more. Analyze, learn, understand, accept, change, try again.

Don't expect anything until you didn't give the effort to make it happen.

 

A few tips that have worked for me:

1. if you feel the urge to watch porn, find something else to do. Get active in some way, go for a walk, clean the house, read a book, just do something and try to make it something that gets you away from screens (computer, phone, tablet).
2. Find your root cause for watching porn. is it boredom? loneliness? once you find that root cause you can come up with a plan to stop watching porn.
3. Take it one day at a time.
4. Find your successes and celebrate them.
5. Keep a journal so you can be brutally honest with yourself. I found that a journal has helped me because i can get all my thoughts out and feel like anything weighing me down has been released.

 

The most important thing is not to blame yourself too much. A little bit of blame is good though to move forward to quitting. From experience, I assume the most effective way is to immerse yourself in new healthy habits and activities (intensive workout, study, helping others, meditating, praying .etc) use Google Calender and plan everyday. Reduce cellphone time- refrain from using screens at least an hour before and after bed. Eat healthy. In short, distract your mind untill it forgets all about porn. It is not easy. It is damn hard but if your are willing to make the effort it will be easy very soon

 

I've never needed a smart phone - a flip phone for few calls and texts has always sufficed. I have internet at home and don't need it following me 24/7.

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I'd like to add something to the wise words that our friends have written here: stay in touch. Try and visit our forum everyday, read all the different stories, you'll learn a lot about quitting porn. We're fighting the same war here.
Welcome aboard, mate!

 

George Collins book, Breaking the Cycle

Mark Queppet nofap video series - mostly on YouTube

 

I don't think the phone itself is a problem because porn addicts always find a way to watch 18+ material. That's exactly what happened to me years ago, even when I didn't have a smartphone I used to watch shit every day.

 

It is a vital enabler, though, as @mhopfg seems to acknowledge in his case. Yes, there's no perfect solution or confinement from all temptations - we always retain memories plus the powerful hormone factory down there, at worst. But, we can rid whatever external enablers we can.

 

Yeah, now you've got a point. I agree!