Program of Recovery

This page will outline what I amdoing to recover
Note to self: I don't have to beperfect at recovery.
Relapse Prevention:
This will outline what a relapse is, what a close call is, and what a healthy rebooting activity is:
Relapse/rules:

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  • I reset my long hair counter I go to short hair.
  • I reset my no drugs etc counter if I smoke week etc.
  • I reset my no PMO counter if I masterbate all the way to orgasm while watching porn.
  • I reset my no porn counter if I view porn or nudity or porn subs like bikinis etc and peeking counts as a reset not accident. Nudes from someone that there nudes is not a reset. Nudes from someone else that's not there nudes is reset if i not seek it out.
  • I reset my nofap counter if I masterbste or edge. Plan and simple.
  • Close Call/Danger Zone:
    • Using the computer.
    • Using my smart phone.
    • Having obsessive thoughts about porn or women (must watch video, see below).
    • Seeing porn accidentally online or otherwise. Must flee immediately or it becomes relapse. (must watch video, see below).
    • Viewing movies/TV shows with nudity with wife or friends (should try to avoid and if there is too much nudity flee)
    • Being alone.
    • Feeling depressed.
    • Feeling stressed.
    • Awake late at night.
    • Using cable TV.
    • Surfing the web.
    • Using Facebook.
    • Using Youtube.
    • Bing or Google image searches.
    • Not following the actions described below.
    • Healthy rebooting activity:
      • Hanging out with friends.
      • Exercising.
      • Eating nutritionally.
      • Prayer.
      • Meditation.
      • Hanging out with wife.
      • Cleaning house.
      • Working.
      • Studying.
      • Reading.
      • Becoming more professional.
      • Developing new skills.
      • Working towards goals.
      • Furthering career.
      • Future planning.
      • Hiking.
      • Riding a bike.
      • Shooting guns.
      • Playing disc golf.
      • Playing racket ball.
      • Playing basketball.
      • Playing baseball.
      • Paintballing.
      • Camping.
      • Going on a walk.
      • Playing board games.
      • Swimming.
      • Dancing with wife.
      • Clubs/organizations.
      • Yoga.
      • Traveling.
      • Helping people.
      • Volunteering.
      • Fishing.
      • Going to the movies.
      • Kayaking.
      • White water rafting.
      • Snowboarding.
      • And many, many more health activities.
      Other Relapse Prevention Tools:
      • Plan for cravings: Whenever I am feeling obsessive (which I will!), I will step away from my computer and listen to this video on phone from Youtube: . I will then get away from phone, saya prayer, and wait until I am stableagain. If needed, I will avoid listeningto the Youtube video altogether if Ifeel triggered by pulling up Youtubeon phone. If video is not working and I continue to be triggered, I will take acold shower or splash cold water in face and then leave my house for a walk and call someone if needed.Under no circumstances will I get near an electronic device if the cravings are intense!
      • I will log onto nofap.com on a regular basis, at least once a week.
      • I will do something outside of Nofap for my growth such as 12-step meetings, seeing a counselor, orattending a spiritual group (e.g.church).
      • I will be accountable to people in my life.
      • I will stay off my phone and computer except for dedicated tasks.
      • I will avoid using the computer alone whenever possible.
      • I will attempt to use the computer in public place or if not possible use it at home when my wife is awake.
      • I will go to bed at a decent hour as often as possible.
      • I will remember that I am a porn addict and my brain is out to trick me.
      • I will not use my smart phone in the bathroom.
      • I will not use my smart phone while home alone accept for texts, calls, and watching the Youtube video above. I will place the smart phone on the charger. I also check my electronic calendar as needed. No web, Youtube (except relapse prevention vid), Facebook, etc!!!
      Self-Improvement:
      
      This is where most of my time will be spent.
      
      Spiritual:
      • I will pray and then meditate every morning.
      • I will monitor my behavior and admit when I am wrong.
      • I will take time out of my day to be of service to other people.
      • I will continue to grow in my understanding of spirituality.
      Physical:
      • I will consciously improve my nutrition - lots and fruits and vegetables.
      • I will sleep 8 hours per night.
      • I will limit my caffeine intake and not drink coffee in the afternoons and evenings.
      Mental/Social:
      • I will continue to work toward my career goals, gain knowledge for my career, and become more professional (lots of time here).
      • I will make my weekly schedule and organize my goals.
      • I will continue to do a monthly budget and plan my financial future.
      
      Information obtained from:
      Suggested tools -http://www.nofap.com/forum/showthread.php?2402-Get-educated-get-tools-and-learn-to-love-withdrawals
      12-step programs - https://saa-recovery.org/
      The nofap starter kit -https://www.reddit.com/r/NoFap/comments/1tejif/the_big_list_of_tips_tricks/
      Yourbrainonporn - yourbrainonporn.com
      nofapacademy -http://www.nofapacademy.com/downloads/NoFap-Hacks.pdf
      Program of Recovery-
    • http://www.nofap.com/forum/index.php?threads/program-of-recovery.40130/
      
    • Other various sources
      
      I will continually review and update this list.
      
      07/09/2015 update: exercise and good social time are usually part of my program however pressing problems with financial instability require I spend my time searching for new employment.