No porn, no masturbation

Hi David, and welcome to nofap.
One of the best things to do is read around here actively, post your progresses, setbacks, etc... You should also look for an accountability partner, either on the forums or in real life.
Remember to not beat yourself up if you relapse. Forgive yourself and move on. It's all a learning experience. What led to the reset? How can you eliminate what led to it? Etc...
Spend time with people and avoid loneliness. It's one of the best antidotes to urges.
Write a list of why you want to/need to quit. Read that list when you have moments of weakness.
If you have any porn, downloaded, saved, hidden in a drawer, get rid of it now. Don't even finish reading this, just get rid of the porn and come back to read more later.

30 days is a great starting goal, but I encourage you to extend it once you reach it. While some positive effects become apparent in the first week, a full reboot normally takes a minimum of 90 days, and even after that there is more healing to be done.
Then there's masturbation. Some of people on here see no problem with masturbating, but it can be a slippery slope. one month it's just once a week, then it's twice, then you add a little bit of porn, and the next thing you know your back to a full blown addiction. And that doesn't even touch on the chemical problems masturbation can cause for you. When you orgasm, oxytocin is released into your brain, which bonds you to the person/or thing that helped you release it. (in this case, masturbation) When you masturbate, high levels of dopamine are released into your brain, which can be very addicting, and desensitize it to the simple joys in life, and makes everything feel gray and dissatisfying. These two combined make masturbation by itself addicting.
I've heard that men get peak testosterone 7 days after orgasm. This may seem like an incentive to some people, but I see it as another reason to avoid masturbation. When you're testosterone is peaking and dipping every week, that has to have a negative effect on your hormonal homeostasis. It would be better to just have a normal level of testosterone, rather than a drastically fluctuating one.

If you work hard to avoid triggers and urges, and ignore them when they hit, you will succeed.
You have all the strength you need, and you just need to take it.
Good luck man.

 

Hi David, my name is Luis. Welcome aboard Fapstronaut. You have taken a huge first step in overcoming PMO. That is to
RECOGNIZE you have a problem. Here you will find encouragement, advise, strategies, and a nurturing/non-judgmental
environment to express yourself and share both your struggles and successes.

There is one statement you made that I picked up on right away, and that is "after 30 days, I aim to cut down to once a
week (at most)". After having gone thirty days without PMO, what you are stating is that you intend to intentionally relapse
once a week. This will undo any ground you have gained. Just keep that in mind as you begin this journey, which, make no
mistake, is difficult, but can be achieved, one day at a time.

I suggest you setup a counter with your goal, a goal that we all can see and cheer you on to achieve. In this case it is thirty
days, great but, one day/one hour at a time if necessary.

Fight on my young friend. You have a whole life to live for. Go out and RECLAIM it!!!!

 

Well said Icyweb. Knowledge is power.