What is your hack for overcoming urges?

I’ve been taking the urges head on by coming back to this site and reading new threads. I also will fire up a video game on my PC.
I don’t take the phone in the bathroom with me and have cut down my screen time entirely with my phone.
I’ve been taking advantage of the time I’m gaining without PMO by nourishing relationships I let go by the wayside.
Some people think they have to tell someone “oh bro I’m gonna relapse” or whatever. But even just a phone call to talk to someone will break these habits.

if they get really bad. I find something to do with my hands like playing my guitar.

 

Change your thought pattern if you have an urge. An urge is just an invitation to self-torture. If you have an urge, it is so because certain pictures in your head are appearing. But realize that by accepting these pictures in your head, and maybe even engaging in them, you are only torturing yourself, as you are imagining scenarios which simply won't happen.

Just stop entertaining and allowing thoughts which only frustrate you in the end

Let's say you've watched gore on LiveLeak or something. Then, for the next couple of days, some scenes you've watched keep appearing in your head. So, what will you do, entertain those thoughts, tolerate those thoughts? Of course not! It's self-torture! Why should you torment yourself with horrifying gore?

It's kind of the same with PMO. See, let's say I've watched The Big Bang Theory. I'm completely honest, I find Bernadette extremely attractive. So let's say she appears in one of my urges. Why on Earth should I entertain that thought? I'm never gonna date Melissa Rauch (the actress who played Bernadette). If I keep entertaining these urges, I'm just torturing myself with scenarios which will never happen.

That's also why I don't look at women on the street anymore: Why if I won't get them anyway?

So, in a nutshell: Change the way you see urges by realizing that urges are just an invitation to increase your frustration, they are just a way of torturing yourself mentally by fantasizing about things you will never get anyway, thus keeping you frustrated as you "don't have it right now in front of you"

 

Same thing I did to quit cigarettes. When I get the urge, I set a timer for five minutes. If I have the urge after the timer ends, I set it again. While it’s running I try to do something else.