I don't know what is right.

There's no article which state that 1 month is enough, is there?
It depends how long have you been PMO-ing. 90 days is a standard duration so not sure why you're expecting much after 1 month... In fact it might be longer than 90 days if your habit is deeply rooted, I believe.
Every streak is a next step, all you need is time and patience. And if you can't resist more than 1 month you have to learn on your relapses. It's extremely individual.

 

Depression with NoFap is relatively common. It’s generally because the person has been using porn as an escape or coping mechanism for some other issue, and not using that mechanism forces them to suffer through that problem.

I have found at around 60 days, for me at least, I tolerate tough problems in daily life better and that depression diminishes. However, it’s a rough time getting to that point. I’m usually alternating between anger, apathy, and whining depression building up to that.

I have ADHD, which is best classified as a dopamine deficiency, and I use porn to “escape” thinking about and dealing with stressful circumstances. 30% of addicts have ADHD, meaning there is a strong possibility you have it as well. Even if you don’t, it’s best to consider options for replacing the dopamine formerly provided by porn with more healthy alternatives. Consistent exercise is almost essential, but you should also actively pursue activities you know you enjoy and hold your attention, otherwise you can get bored and frustrated as you try to avoid the behavior you have now classified as taboo. If you practice visual art or music, or other hobbies, even gaming, try to make those a priority. Just be careful about avoiding triggers in all those mediums, since us humans like to sexualize all kinds of stuff.

Best of luck

 

I didn’t clear heavy urges, flatlines, etc until around 150+ days

 

I respect your habits on meditation and exercising. I myself am in the same boat and it really is hard.


What has helped me is working even though I want to go home right away and call it a day.

Watching Ordinary Anime has helped. Comedy shows. Getting lost in a explorer game.

I'd suggest maybe finding pen pal's online to talk to. It has also helped me greatly. Best advice I can give is to not get lost in your thoughts actually, my past Nippon friend told me this. She is from Kashiwa.

"Don't get lost in your thoughts, keep busy and get distracted, work hard."

If you can go on walks try it maybe you will find Neko on the road.

 

You do need to stop pornography. It doesn’t help at all, and it can do a lot of harm. You can’t just quit porn, though. Even mathematically, the time and energy you devoted to porn has to be given to other things. If you don’t consciously replace it with positive behaviors, you’re just going to go back to porn again. That’s where most of that healthy rewiring comes in.

Porn doesn’t cause ADHD. Porn is a way to self-medicate for ADHD, and can worsen the symptoms.
Attention Deficit Hyperactive Disorder is caused by having too few neuro-receptors in the brain. This causes neuro-chemicals like adrenaline, oxytocin, and dopamine compete for the available receptors. Dopamine usually loses out, and dopamine is a short term reward chemical that reinforces behavior the brain likes, behaviors it finds has value. Without experiencing that reward, a person has trouble focusing on any given task. They move from activity to activity, subconsciously seeking a behavior that will provide enough dopamine to hold their interest. This is where porn comes in.
Porn delivers a lot of dopamine, without much work. For a person with ADHD, a person who is accustomed to not having enough dopamine, this can be too much to handle. Few things can hold their interest so completely and reliably as porn. Once they start using it, or other large dopamine behaviors such as gambling or hard drugs, it’s especially difficult to stop and it’s difficult to do other things. Why would I study, or do laundry, or go to work, when I can use that time for porn? Most people get a fair amount of dopamine from those behaviors. ADHD people don’t.
When we quit porn for long enough, the brain stops prompting us to seek porn as much. We teach it that this is no longer a reliable source of dopamine. It is then free to pay attention to the scraps of dopamine we get from every day activities. It helps, but NoFap can not “cure” ADHD.

If you think your English is poor, you ought to see my Japanese! The only reason we can communicate is because you learned my language, and I am grateful.

 

I think this is the answer to your question. Implement as many good habits as you can, and keep in mind that this is a long process with good and bad days. Patience is key here. Also it's a good idea to have a good goal that you can focus on, something difficult that takes a lot of time and that you will be proud of

 

Yea I stopped getting flatlines past day 150

 

No, not a professional. My degree is in literature and I’m a stay at home dad. But I have tried to quit P a lot.