Change your approach to nofap (if you dont want to relapse)

Most of us who practice nofap used to relapse a lot as beginners. We used to think that it is natural because we are addicted to it. We believe that eventually, we would be able to hold up longer streaks and one day come out of this addiction completely. The truth cannot be farther than this.

The mistake we do is that we try to quit PMO cold turkey. We swear that from this moment on, we would never watch porn/masturbate again. But sooner or later, we would relapse, feel disgusted, and swear not to do it again. We would fall down and constantly start from day 1. Is it because the addiction is so deep rooted in our lives that it is near impossible to get it out? Well, the problem doesn't lie in your addiction, but how you handle your life. Your addiction is just a symptom. If you need to completely weed it off, you need to get to the roots.

In the 1980s, scientists performed an experiment with rats to understand addictions. The kept rats in a cage, with 2 water bottles inside: one with normal water and other with water doped with cocaine. The rats would hook on the cocaine doped water to the point that it would overdose itself and die. Then, they created another setup. But this time, instead of keeping the rats in a cage, they created a "rat park". A rat park is a park containing everything a rat need to live happily: grass, plants, toys, slides, and most importantly, other rats. They kept a similar water setup in the rat park. Surprisingly, none of the rats got addicted to the cocaine doped water. They transferred some cocaine-addicted rats kept in the cage to the rat park, and even they stopped drinking the cocaine doped water. This led to an understanding that it was the cage that is responsible for the addiction, not the substance.

The same findings can be extended to understand and help cure PMO addictions in humans. The conclusion is simple: we need to create ourselves a human version of rat park. And here's how:
1. Create more and deeper human bonding: We need to create deeper bonding with the people around us. For that, we need to learn to initiate, and hold deeper conversations with our peers. We need to spend less time on social media and more time with real people. I would highly suggest you guys to stop using facebook for a while. It would really help get over your addiction
2. Engage in more meaningful work: We should engage ourselves in doing tasks that actually means something to us. It can be as simple as writing a book/ painting a picture. We need to ask ourselves what are the things that really matter to us and start working on it. If what you do hold meaning to you, it becomes a consistent source of pleasure to you.
3. Sculpt yourself: This is an important step in our process. We need to develop good habits, and good work ethic. We need to do something that would create a better us. This would have a two-fold impact. It would help you grow as a person, and it would train your brain to do tings that may seem to be a pain right now (ex: working out), but actually is good for us in the long run. It helps us avoid instant gratification, like porn/masturbation.

If you implement these, you will surely find yourself in a better place, and your addiction will vanish by itself.

My references: 1.
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tl;dr : just watch the video guys