Phone Apps that help distract you for your PA?

Honestly, getting off the phone /internet is the best distraction for both the pa and the Significant other. Otherwise you never really address the reason for the addiction, you just trade porn addiction for gaming addiction.

 

My favourite distraction getting up off my arse and going for a walk, working out, or simply going out into my garden and meditating.

First off, get the hell out of dodge the instant you feel an urge coming on. The urge to PMO is like the urge to piss: the longer you leave it without attending to it the stronger it grows. So the very second you feel it, stand up and get out of whatever room you're in at the time, before it's strong enough to overpower you.

Then put the focus on doing something constructive for yourself instead of destructive. You don't have to break the bank here and do 500 push-ups every time you feel an urge, as a matter of fact that's an awful idea because when the time comes you'll never do it. Do something simple, but engaging enough to take your mind off it. Five sit-ups would work. Or five minutes of mindfulness. Or a walk around the block. Do whatever works for you. Don't go back into any high-risk areas until the urge is over.

The aim eventually is to get to the point where you can dismiss almost every urge immediately and easily, but I understand that isn't something most people can do when they first start fighting their addiction. So do that instead. But keep it simple.

But for the love of god, don't use your phone to distract yourself. Not only is that not constructive in any way, shape or form but you're quite literally keeping a PMO device right in front of you during your most vulnerable moments. It's a recipe for disaster if I've ever heard one.