Before posting this thread, I've read quite a bit of advice & materials from some nofap sources, but haven't been able to come to a concrete final solution. As per my analysis, P&M is tempting &/or hard to get rid of because they're A: highly available. Internet is everywhere, and pron is all over the web. B: easy to do. Having a dick (or a clit)? Check. Hands not disabled? Check => OK to go. C: rewarding. No matter how you regret or feel disgusted afterward, the fact is that during the act & at the climax, it feels good. D: addictive. Pretty obvious. My goal is to find 1 or a few activities that have those A, B & C traits above, but not D, so they can replace P&M. Because IMO supplanting something is much easier than suddenly stop it, as it will leave such a hole that you need to fill anyway. The idea is, whenever an urge flares up, I'll drive myself toward those substitutes instead of auto-drive to P&M. Those suggestions I read are nice, but they don't fulfill all the criteria. Let me get some examples: - Push ups: got A&B but not C. Doesn't feel quite good after a set. Moreover, I usually warm up a bit before going down in my daily push ups. Now if the urge comes and I get to the floor right away, big chances are I won't be able to get to my usual number. That's... opposite of rewarding. - Cold shower: highly available, somewhat easy to do but of course, cold af. Definitely not rewarding. In addition to those criteria, I also want the target activity to have flexible duration. That is, I can stay in that act for as long as I want, which is also the extent of the urge. Therefore, if this craving is long, I can enjoy the substitution ad infinitum; while if the impulse is short-lived, I can cut out from the activity right away & resume whatever I was doing. Let's call this quality E. So looking it this way, push ups fail again because I may be exhausted before the urge goes. Let me look at some more acts: - Play games: good A&B, often C&E, but also potential of D. - Go out & socialize: often B&C, but questionable A&E. You can't socialize in the middle of the night. Your circle or your group may not be right there all the times. You can't control the socializing stuffs to last as long as you want to. - Look at the night sky & contemplate things: I'm interested in astronomy, hence this option. It's not addictive while rewarding as hell and trumps P&M every single time, but highly unavailable (it's dark only 12 hours or less a day, it's usually cloudy, it can rain, ...). Good E, bad B (light pollution is hard to deal with...). - Watch a funny & high quality YT channel: has A,B,C,E. Fairly low chance of D. The biggest downsides of this action I can think of are: 1. that channel can run out of videos, and 2. I keep sitting in place, using the device and thus there's a small risk of switching to P&M after just a click. IMO this depends on how funny the videos are. If they're really high quality then P&M won't stand a chance. For problem #1, it's real but maybe I can find more than 1 good channel? As you can see, that last option is the best I can find for now. Of course, there are thousands of other activities that I haven't paid my thoughts to, that's why I'm relying on you guys' other ideas. Collective knowledge is always better than a single opinion. So, what do you think of my analysis above and what are your suggestions of other, even better activities to replace P&M?