I think you should watch the situations whenever you want to do PMO (or see P), I mean, - if you are alone, then hang around your friends more (study with friends, go library, ...) - try to set some goals which are important for you (You know if you do PMO for long time then important things will not be important anymore which is not good, also you will get brain fog) and busy yourself with it. - you do PMO again and again because you do not have something else to do which gives you a positive results that makes you happy. - do sport regularly as much as you can. Set a goal for you sport (ex. 6 packs, no ABS, ...) and try to get there. - when you have urges come to the forum and see how people are fighting what gave/give me motivation to quit PMO? Very long time ago, I read somewhere (in internet) that Masturbation and excessive sex does not have any effect on mind (there was not much scientific research which show it), so I kept doing PMO for years. Then suddenly, I realized that could not get the proper result in what I am doing, because my mind was not sharp enough at that moment because I had fatigue, I was tired, and always the first thing comes in my mind was PMO. So I started watching myself a little bit to see what are happening in my life, then I realized that all of the fatigues, tiredness, loosing motivation to study and work, frustration, brain fog, bad social skills, anxiety, and so on comes from watching porn, masturbating, or excessive sex with GF but I was not sure so I spend sometimes searching about the effect of PMO and looked around some book to read, then I found the book "A Brand New You", there I found the list of problems that I was facing and I become certain that it is the fucking PMO and excessive sex which brought all shits in my life, and since then I start quitting it. The way to go was and is very hard but I can do it. have calendar in which I write whenever I do PMO or sex, when I watch it over this year, the number of PMO is reduced which is good and I will eliminate it. After all my suggestion to you is: sit down and think about the past and your Failure-, Fatigue-, Lack of Motivation-, Tiredness- , etc.- Moments in you life and try to find out a relation between them and PMO. If you could convince yourself that the root is in PMO then you will be motivated to quit PMO and have a normal sex and in the way of quitting PMO, after relapsing you will feel regret like crazy. I wish you and all success in this way, and always know that you can do this.