EVERY TIME I RELAPSE I WILL PUNISH MYSELF .HELP ME TO FIGURE OUT HOW

Psychologists generally demonstrate that punishment is not an effective means of modifying behavior long term. If it has any effect at all, it may be just superficial and temporary - especially if one fears an outside agent as a punisher. It destroys general self-esteem as well, adversely infecting many other areas in life. Ultimately with any punishment (self-imposed or otherwise), one develops a deeper sense of self-loathing, worthlessness, self-hate, and failure syndrome, as the punishment has taught the person to internalize all these things - and all these deep-seated negative feelings over time are just the very things that give fodder to full-blown PMO, other ticks and addictions, and worse, because we try to self-medicate with dopamine addictions to avoid feeling our built-up self-hatred (often built up over years). Cutting oneself is also very symptomatic of one of those addictive self-abuse behaviors as a result of self-loathing as well. It registers on psychological disturbance. So, I wouldn't advise such punishment - trading one self-abuse (MO) for another self-abuse (cutting) - or any punishment at all if your mind goes to such dark places, as it seems in your case. Maybe you can use a positive reinforcement (reward) for every time you reach a small goal = like after 3 days, then 5 days, then 7 days, then 10 days, etc. This system will foster a sense of reward, achievement, self-belief and accomplishment, worthiness, and "I can do it" attitude - all of which on their own, apart from rewards eventually, are valiant shields against any self-degrading behaviors we don't want in life - we simply no longer have any more need to go to such dark places. Best wishes!

 

I am guessing you have a history of self-harm. If so, the reasons you do that are not punishment but, rather, a way to release emotional pain. Cutting yourself, burning yourself or other similar methods will not help you for the reasons explained by Joe (above). The emphasis with the NoFap challenge is on progress (albeit it slow) and achievement (however long it takes). For example, if you refrain from masturbating and looking at porn for seven days and then lapse once. Choose to look at the seven successful days rather than the one unsuccessful one. It takes a bit of mental effort, of course.

As you are relatively new to this muzolar, I suggest you have shorter goals. Then you will enjoy the feeling of progress and achievement more often. So as an example, set your goal to three days. When you achieve that add another three days to it. When you feel the time is right, you can adjust the goal in your counter to five days, seven days, ten days or anything.

 

Everyone has their own things that work for them.
Your own ideas usually work the best for you, no matter how weird they are.
Everytime i'm bored, browsing my phone, i notice this and i'm going think: what helps me to achieve my goals and what's my best motivation. Then I immediately got a clear picture again of what and what not to do. For many people this won't work, but for me it does, just because i thought it would.