Sorry I missed your response because it for some reason is within the quote!
That's good if you want to make changes. If you want to start abstaining there are things you'll have to work on. First what triggers you to PMO? This can take quite a bit of time even to identify, journaling and writing these things down really helps. So many of us use P as a way to cope with things and we don't even realize it. It's can be a security blanket to make us gloss over all sorts of stuff. Even after a relapse it's a great opportunity to take note of how you feel in those moments, and assess what happened so that the next time you can be more prepared to respond to those impulses in healthy ways.
Do you have any experience understanding what causes you to want to go PMO?
I think most of us deal natural sexual desires and have a hard time differentiating Porn from sex. For me the key for addressing this is a mindset shift that Porn is not real sex. Even if we try and convince ourselves that it is, and even though it makes us feel good in the moment, it can actually be quite damaging to our lives.
Once you have a handle on that you can start actively understanding the cycles of your urges. For me I started realizing how my PMO addiction was rooted in all sorts of habits that I would just instantly use PMO to cope with. Stopping the habits unfortunately takes a lot of time and repetitive self talk. When those urges hit hard it's so much easier just to give into our whims and emotions than to fight them.
Keep in mind the chaser effect, which can happen after having sex with your partner. Your body is used to orgasming daily, so when you don't give it that, a normal healthy sexual encounter will feel similar as an actual relapse and your body will beg for it again. This can also happen after a relapse, where you relapse once and then your body hits off the sirens wanting it again and again.
The good news is for me anyway that things do get better, especially after passing the 10 to 14 day mark. I'll be honest at first making it that far was insanely hard and feels like it's an unsurmountable feat to get any further. But it's doable, especially after you've repeatedly made it past a certain milestone, it becomes much easier to get back to that same amount after relapse as long as we don't sink too deep into the addiction and ruin the progress that is made.