How to avoid p and m at night?

I never bring " technology" to bed. If i go to bed, it's to sleep ONLY. So my advice is: You say you feel too tired to play videogames, and just want to lie on bed. Now, instead of messing with your phone, just sleep dude. Or bring a book, but not your phone. Whatever you do, don't make your "bedtime" related to PMO.

 

but what about TV?

watching TV at bed also leads to thought PMO
it happens to me everynight.

so i decided, whenevr there is change of scene on TV screen ,i count 10.

it looks childish . but it somewhat help.

try it guys . if some of u feel beneficial, i will tell u more counting number game to stay away from PMO thoughts.

 

No phones upstairs. Leave it downstairs and turn it off. Any time you have between thinking about doing it and having to go and get the means may give you time to think about it.

 

Did you fantasize when you woke up and M'ed? What was going through your mind during that moment?

Avoiding technology before bed and the other suggestions posted by the guys here are all well and good. But also avoid thinking about anything that remotely arouses you. Also try not to do anything that you feel would physically arouse you. The latter sounds extreme but if you are M'ing without P than I'd suggest you'd do all that you can to avoid doing anything that would cause you to M in the first place.

Think of something to distract your mind, anything that you feel is important to you. Evaluate yourself after every relapse you have to prevent it from happening again.

 

I don't know if your religious or not, but what I did that helped me is, when I get into bed I just pray to god, not any formal prayer churches get u to do with rosary beads or anything haha, just poor your heart out to god, tell him what u did today, what your thankful for, for me I talk so much to him I end up falling asleep and I wake up and here its the next day! lol, and I stayed PMO free and did a good thing by involving god in my life, and talking to him. Although before I thought its rude to fall asleep while praying but im sure, he is happy because u are trying hard to stay PMO free!

 

I am an advocate of the HP/God/prayer route and it helps me. When I am struggling and after I get through it

 

Mittens made from sandpaper? A time locked chastity belt?

Seeing as such things don't exist then examining why you do it may help. Anything bothering you? Angry? Hurt? Bored?

Is it just a habit, wake up feeling the need so do it. If so then you need to tough it out to see that you don't need to

 

Like other dudes said bed is for sleeping only.
Please don't take your phone when you want to sleep.

 

I'd much rather play videogames than use a phone before sleeping. But the results will be the same anyway. So, keep every electronic stuff away from your bedroom when it comes to feeling tired at night.

 

Have a sleep routine, go to bed early without any electronic devices near, drink a sleepin tea before bed and voila!

 

I have a Nexus 7 loaded with books only. No WiFi in the house. I read for like some 20 minutes and I am ready to count sheep. If you do bring tech to bed make sure you have no internet access to make your mind and temptation wander.

Personally if you have the willpower and discipline the next tool in your arsenal is access. Eliminate or at least limiting the convenience of access will surely give you an edge in overcoming your temptation to detour towards the next XXX website.

 

You are still doing this consciously though and the only way is to not do it. You do have a choice about it even though it may not seem like it. Smash that habit to begin with.

Start with just for tonight I will not do this once that urge starts. Tomorrow, next week etc isn't right now so the next time you go to sleep do not do it for one night only.

Then try it again another night. Try alternative nights and see how that goes. Remember you do not have to do it.