Hi, so now I have some time and want to go into detail of some issues. I'll start two threads to separate the topics better. For the big picture, I started nofap about 220 days ago and about 20 relapse days (depends on counting). I try to analyse the relapses to prevent similar ones in future. In general I like my progress but there is still some room for improvement. Last relapse was last Sunday, so I'm on day #6 and actually the last 5 days were astonishingly easy. (Almost no thoughts/urges, that's actually a gigantic progress for me) But last night and today the urges return from time to time. After some quiet days this is always annoying because then the urges hit me unprepared ... I basically stick to what i've learned: Some sort of rationalizing them away, remind me of why I'm doing this, I know I always feel bad afterwards, so it doesn't make sense to give in ... (like written here, and everywhere else) Actively not thinking about PMO doesn't work, so I try to "distract" myself, focus on something productive or meditate until the urges disappear. That works ok most of the time. (I'll plan to work out if possible, that will reduce them as well) The last days I was busy, so there was just no time even for thoughts of PMO. Today it's different, due to crappy wheather I don't want to go outside, and I actually should be productive, but I keep fighting these stupid urges. That costs a lot of "mental energy" as well. Moving from my laptop also helps, but sometimes it's just not possible (e.g. because I have to work). This problem arises quite often and has lead to many relapses. So is there a way instead of depleting energy by fighting the urges, to transform them into energy and do something productive ? Of course I searched for "nofap transform urges" and read the stuff, but there is no real how-to do it (idiot-proof, step-by-step ) ... I'd be really grateful for advice on this question. And have a nice weekend.