Help me to reboot without PM for 90 days!!

There are bits of helpful information all over the forum but the most helpful thing I can offer you is look at things in terms of a cycle. One thing that really stands out to me is how people have either sleep or waking time as a goal, but they don't look at both. Early to bed, early to rise - you won't need an alarm clock if you respect the natural cycles of your body. Just start going to bed earlier if you want to wake up earlier naturally - though you may need to catch up on your "sleep debt" if you've had really bad sleep for a long time and then work up to it. It's not that hard to find out how much on average you sleep and then do the math on when you'd need to go to bet to automatically wake up, you just have to consistently do it for a while.

Forget the minute measurement for meditation and reading, there's no set time for when your mind will get to a good place nor can you control how long a chapter or even one section in a chapter of the book is, and that's relative to your reading speed. Instead have the goal of COMPLETING it. With meditation you'll have to do it intuitively unless you have a ton of time on your hands, in any case you can have a reasonable estimate.

Both the sleep and meditation/reading part is of course based on time, and not arbitrary clock time. Instead of x minutes or x hours, you can give yourself extra time and prioritize important things to do them thoroughly then whatever is left over would be for junk/filler stuff. Because otherwise you're interrupting yourself all the time - you interrupt your sleep, you interrupt your meditation and you interrupt your reading - all based on an aribitrary time measurement.

The best policy for how to do all this is to complete it.

 

BTW you're basically interrupting yourself all the time in much smaller chunks when you are engaged in various surfing activity online, whether social media or just the web etc. That task switching takes up mental energy.

 

Give your laptop away if you don’t need it for work. Get an iPhone and use the function: Screen Time -> block ALL websites EXCEPT .... (fill in the ones you need) and let somebody else set the password. Now it is almost impossible for you to watch P

 

I’ve been doing this for 2 years and it basically cured my addiction

 

As a wise man once said, don't have goals, because after you achieve them, it is the end, have habits, and they will get you achievements, and will keep getting you more.

90 days is a goal, no fapping is a habit, 90 days will make you relapse on day 91, no fapping can get you beyond the imaginable.

 

It blocks EVERY webpage, EXCEPT for a few ones that you manually have to add to the list. (I advise not to add google and YouTube to the list as they contain semi-P material.)

I think it’s definitely worth it investing money in a porn-free smartphone. And give your laptop away. You will be a free man.

 

After I replied to this I got to thinking about when you have to be careful with time with meditating, and I decided setting an alarm not for the end but the mid point be a way to go. So say you want to meditate for roughly 20 minutes, setting the timer for 10 minutes so you know you're at half way, but you don't associate the alarm for when you stop but just have a general idea. Maybe you end up doing closer to 15 minutes but don't get too caught up, chances are it would take you longer to get into a different state of mind anyway. When you're ready you might set the mid point alarm to something a little longer and gradually work your way up - and also when you do have time to sit longer in your schedule so it may have to be at the end of the day after school or work etc.