How can I be able to do no PMO

Howdy, these are things that have helped me significantly in the past.

Preventative tips:

1. Wake up EARLY - like 5am
2. Go for a run (earlier is better)
3. Take a freezing cold shower after run
4. Meditate (focusing on breath or body scan works best for me)
5. Resistance/weight training - no idea why it works, but it kills the labido for a while

URGE KILLERS:

1. Hold your breathe as long as you can (within reason). *Holding your breath is actually good for your lungs/blood, anyway
2. Stand up (if your sitting) and walk into another room/area/wherever that isn't where you are now
3. Tense all your muscles at once, especially your legs - this one works surprisingly well
4. Listen to intense music and drown yourself in it

Other stuff that helps:

1. Hitting the panic button
2. Reading success stories
3. Watching youtube videos on PMO addiction
4. Reading about PMO addiction (YBOP is great)
5. Journaling every morning and night

Avoid:

1. Alcohol
2. Caffeine
3. Social media!!!
4. Anything sexual

One HUGE suggestion that I would give you (that has been super helpful for me this time) is don't fantasize about anything romantic and abstain from dating for awhile. Dating/dating apps have always knocked me down while fairly far into a streak, but I have made it 7 days easily by just nudging away anything intimate, romantic, or sexual.