Advice on quitting PMO and my experience lately

Hey, I need some advice on how to fully quit pmo, and also some opinion on my experience lately.

TL;DR
My pmo addiction isn't too bad and never has been, but I'm still addicted and want to fully quit it. I'd be glad to hear any personal experience and what helped you, whether it's a whole strategy or specific points.

Also specifically lately I was watching less P but I started listening to ASMR (not very sexual) and sometimes I would ejaculate without even touching my penis. It did help me get longer streaks and helped me feel the benefits more but I think it might be just be my long streak that comes every once in a while. Even more I'm afraid it's just edging will make it even worse.


Long story:

My general experience
I've been doing to pmo for the last ~4 years, and before that I was watching P every once in a while. I've been trying to quit it since I started, at first because I just saw it as bad and later on because I started feeling the negative effects. I found this community about 3 years ago on reddit, but have never been really active.

I usually relapse once a week or twice at my worst times, and I can get a 30 days streak every 2-3 months and 90 days streak about every year. The effects haven't been too bad, I still manage to have a social life and work properly, but every time I relapse I feel a little bit of a brain fog and less confidence (although over time I managed to improve my confidence greatly, a lot of it thanks to nofap).

It's hard to put my finger on what exactly makes it harder for me to quit, I don't use it as an emotional coping mechanism or anything, I think it's mostly my messed up dopamine system. The main thing I noticed is that I tend to go to sleep late, I just don't really feel tired and I can function pretty much fine with not much sleep, and I have to force myself to go to sleep. I've been trying to manage my sleep schedule lately, and it helped to some extent but I think it won't do it alone, I find myself relapsing just slightly earlier.

My experience lately
About a month ago I finished 3 streaks of 30-30-60, during which I really felt the benefits and still feel them, and now I'm back to relapsing once a week.

The difference on those streaks and a little bit before is even when relapsing I didn't really watch P, and usually didn't even M, I was actually listening to ASMR and ejaculation just happened, or at most I would get really hard and I would finish it off myself . I've always been triggered by sound, and the ASMR videos weren't even really sexual, breathing sounds at most. It also didn't trigger me too much, maybe it was mostly the blood flow around my penis. During this time I could feel the benefits a lot more and was able to get longer streaks. Maybe reacting to it as normal relapses and stopping it is what made me go back to normal pmo.

However, I think it might just be the ~90 streak I can get about once a year and it won't actually help me. Even more I'm afraid it will just be edging and will mess my dopamine even more and rewire my brain to be aroused from asmr.


I'm wondering if controlling my relapses and reducing them gradually would help, maybe replacing pmo with asmr, and also just looking for any advice.

 

About 6 times, but as I’ve said, i already stopped but now im back to normal pmo

 

Thanks for the advice! Yes i’ve tried to identify my triggers a bit lately. Sometimes it's because I tend to go to sleep late, I just don't really feel tired and I can usually function well without much sleep, so I started forcing myself to go to sleep earlier. Also sometimes it's because of boredom so I'm trying to find new hobbies. It does seem to help and lately I find my addiction behavior become more separated from the triggers, I sometimes might end up M'ing in bed without any triggers around, so I think it's just my dopamine addiction and it will be easier to overcome it with less triggers.