This seems impossible...

Try to stop right now. Get out of the house if it's possible. I have been there my friend, and it is hard as hell to put that genie back in the bottle. I am thinking of it myself but decided I am just not going to do it. Do your best, I do understand the power of that dopamine.

 

Good advice. If you can find an upbuilding alternative, preferably something that involves physical activity. House work, exercise, a job or chore anything thing that will leave you with a sense of accomplishment no matter how small. And remember change is possible but it will take time. Hang in there and don't give up.

 

1. STOP THE OLD: It really helps to clap your hands and say loud "stop". Try it! It helps, and you will laugh!

2. CHANGE TO THE NEW: Focus on doing. Try to push your plans forward. Work on a project, learn for an examen, practise piano. Make a workout. Meet friends.

 

There's been a lot of great advice so far but I'd just like to add that looking too far ahead can seem overwhelming, like thinking "Wow I have to do this for 90 days?!". Instead try focussing on 1-2 days at a time at first with the larger goal only in the back of your mind, and have a plan for what to do during those 1 or 2 days when the urges come back, be prepared for them. Good luck!

 

Don't worry, in time to come, you'll be free from this habit. It does take time and dedication, though. You will fail a lot of times and make quite a lot of mistakes along this journey; however, with time and incorporating new habits while getting rid of the bad habits, you'll see yourself making satisfactory progress and then you'll wonder why you even resorted to this habit in the first place.

 

All fantastic advice up above. Taking it a DAY at a TIME. I totally relate as major waves of urges hit me last night, which I will share in another post. I want to help others as I am going through this. You are already crushing the numbers, as I have not been able to get past 23 days but am going for it now. I have been averaging 7-14. But again, let's just focus on RIGHT NOW. I am saying this to you as myself! Keep going.

 

I like this quote by logmoss82, he said:
"You have to learn to identify the space between impulse and action. Analyze it, learn it and live in that tiny space that exists between impulse and action. Without action impulses will die."

 

Take each day at a time. One day, two days, three days eventually turn into weeks then even months.
It also helps to have something to motivate you to stop, it could just be wanting to feel better about yourself, and keep concentrating on that. Remember that everyday you abstain from PMO you are getting nearer to your goal. Also try to find a occupation which can take your mind off PMO. For instance, you take up a new hobby or start a journal. I found that the accountability of starting a journal helped me to stop PMO.

 

listen to Tony Robbins, bro. He will motivate you!

 

don't give up.
Sounds cliche and hard but "One Day at a time"
Just had some thoughts and immediately logged in here to distract myself.
It works!