I keep relapsing every 2-4 days

What are your reasons for trying to quit?

 

The very first thing you need to understand is that you need to replace the missing dopamine. Your body needs it and porn delivers a lot of it, so I believe your brain knows porn is a regular thing and stops responding to a lot of other stimuli, or at least offers a reduced response, while you're on porn. I think that's why you're more of a jerk when you're on porn, and one of the main reasons porn is so hard to stop. Dopamine. So you replace it by being very intentional about doing things you love, and if you don't like running or working out, at least one thing you don't. Working out is very important, at least it is for me.

Second, you need to realize that erotic stimulation is the issue, not just full on porn. You have to cut out all suggestive material, all porn substitutes. This is a mental health problem, so I strongly recommend cutting out social media entirely. If it makes things awkward with other people, let it be awkward. You're going through a thing right now, this has to be top priority.

If you don't have a journal yet, start one. Use it to track your mood, to introspect, to vent, to offer gratitude, whatever you like but mostly use it to track your triggers. You might find some surprising results, like a distressing event at school or work, a time delay of 24 hours, then sudden urges. This will help you identify them, and help you come up with a plan on how to avoid or resolve them through other, better means.

Learn how to manage your thoughts. Notice I didn't say control, I said manage. Urges, thoughts, will hit you out of nowhere like a Mac truck and you need a prepared response. I like to pick something at the beginning of the day, when I'm not in the middle of a distracting urge, to think about instead of the urge. Some will say it's important to understand where the urge is coming from, like what incited it, to gently acknowledge the presence of the urge, to just sit with it a while. Then you gently thank it for its offer to help, but kindly reject it because it won't accomplish the ends that you need right now. Yeah, I'm not that strong. For me, the middle of an urge is no time to be tangling with an urge. I have to fill my brain with something else, so it doesn't have room to work. You can load up a scripture, a philosopher's quote, plan the rest of your day, think about what you're going to do next with your hobby, anything to get your mind off the demand to PMO. Then, later, when you're in a better state, pick up your crystals and light your incense and do all that homeopathic mindfulness crap. It's like dealing with an angry child, because that's what your immature PMO craving brain is, a child who is hurt and uncomfortable and does not care, and never learned how to resolve distress without strokin' the weasel; you deescalate first. You can be as gentle and reasonable as Mr. Rogers, and your brain will not hear you until it's deescalated.

Last, wear PJ pants to bed and get up as soon as you wake up. The first one is a soft suggestion, you might find it helps, but the second one is pretty strong. Guys are often most vulnerable in the mornings, and entertaining a little fantasy in that vague spot where you're not certain how awake you are so can you really be held responsible? is one of the big causes for reset, if not right away, then later in the day. Get up, brush your teeth and kick some ass, get started on being the best version of yourself for the day.

These will help you hang onto a streak.

 

Do things that will immediately create a buzz such as cold showers and Wim Hof breathing exercise. It will give you good feelings and will make it easier at first to replace porn.

 

Get yourself out into nature as often as you can, away from the screen and electricity.
Try placing your bare feet on the grass for 10-20 minutes when you’re outside.

 

That's called grounding/earthing and yes it is good!