Hi, I wanted to make a list of small things I do that I feel helped me to reboot faster and feel better, or things I think would be helpful but never tried. This is more like a list I needed to write down to myself, but I hope it can help more people. Please, feel free to contribute, I want to make this a big list. Personal HygieneOne of the most important things I believe will make you feel better with yourself is maintaining your personal image. It will help you not only to be more accepted socially, but will make you look at yourself and say "Hey, that's me and I'm getting better". Change your shower habits Bathe/take a shower more often (if you shower everyday, you're ok). Usually when we're addicted to PMO, we just have a shower after masturbating to clean up, or we dont wash ourselves because we think we're probably gonna do it again later so we just keep with it on. Even if you take a shower after masturbating, you're going to end up post-cumming after the shower, or anyway you'll still be stinking like a masturbator because your body still generates that odor. You just need to shower more often than you currently do, and try to use cold water. If you cannot stand a whole shower with cold water yet, have a little before getting out. Every time you take a shower add colder water and more cold water time. Eventually you'll get used to it and it feels great. If you have a bidet, have a cold shot (not too high pressure) to your genitalia to overcome urges instantly. Change your sheets If you're not the kind that changes his sheets everyday, start doing it. You dont need to change them every single day, just change them at least at your 3rd day of NoFap. Those sheets are impregnated with the smell of the older you, and I assure you that it makes you feel he is still you. Take care of your image You don't do it to impress girls, you do it for yourself. Shave properly, (preferably use an electric shaver more often than the razor to avoid getting pimples) dress with nice clean clothes, clothes that you like and feel comfortable with, get a proper haircut, you'll see yourself as a different person with a nice and different haircut, brush your teeth everyday, etc. LifestyleNot everything is NoFap. If you want to be a different person and reboot properly you'll need to change some of your most internalized and harmful habits. Of course for that you'll need a lot more help that this post can give, but here are a few small things you can do to get a start. Get out more You're at it. You're at your first week of NoFap and you can feel a little difference. But you haven't left the bed ever since. This cannot be healthy. You need to get out, no matter where you go, have a small walk to the park or a few kilometers downtown, but walk out of the bedroom. It will make you feel more relaxed and you'll spend a little energy in an useful thing. When you're at your house, nothing can happen. The probabilites of anything happening are drastically reduced because of the limitations of the things you can experience. Once you go out, the probabilities boost to the clouds. Anything can happen. Eat more/eat healthier One of the things I notice in most mad/depressed/angry people is that they calm down completely after having a proper meal, and they dont realize it even after eating it. Most people wont ever realize they are feeling bad because of their diet, and when I try to make them notice they wont agree. What I'd recommend is to go to a specialist to make a diet for you, but in the meantime, if you don't suffer obesity problems, then eat more. What I mean is, when you're feeling depressed, anxious, angry, meditate about that feeling and try to see if it comes from hunger. Then make yourself a sandwich, or even better, learn to cook for yourself (one of the most important abilities you can have). It is not hard at all once you get started, we mostly dont do it because of we don't know where to start. Check out Supercook, a page that search recipes with the ingredients you have at home. However, it is very important that you dont use food to deal with your problems. Dont use it to stop thinking about something you must solve. Eat a proper breakfast, a proper meal and a proper dinner everyday, but use the rest of your time to do constructive things. It is not recommended to eat between foods. Remember to eat fruits. Drink water Water cleans your body. Whatever you do, if you're PMOing or not, drink lots of water. After masturbating you loss lots of liquid that you must refill, it is then very important to drink water. Make sure you drink at least 2lts a day, don't think it is enough with tea, coffee or fruits, as for much water they have it is "dirty" water, meaning it will be able to carry less toxics out of your body. Within a few weeks of drinking water everyday you'll already feel a softer skin, more energy and a normalized defecation schedule. Meditate/Exercise Both are great. Both go hand to hand. Meditation is easier than you think, it is just disconnecting from everything around and focusing in one issue inside your mind. Usually the purpose is learning to relax and shut the mind up. It helps you to be aware of your thoughts, feelings and emotions and be able to control them. You can find techniques online, but an easy one is to focus on your breath. Breath slowly, and pay all of your attention to the breathing only. Dont think about it, just be aware of it. For starters 5 minutes a day everyday at the same hour will do it. You can use Medativo, an useful app to count and record your meditations, remind you the days and hours and help you with background sounds. Also I've been told of Headspace wich you should check out. Its guided meditation with different modes and durations. Exercising is one of the best ways to spend all that energy you'll be saving up. I dont know very much about it, so what I'd recommend is a personal trainer, but if not there are a lot of apps out there that can coach you. For starters, just go out and walk, or walk up and down the stairs a few times. If you're planning to do both, meditate before exercising. It makes you feel more aware of your body. Fabulous is an amazing app wich has a lot of healthy projects to build up your life. It is really motivating. Sleep well Easier to say it than to do it. Probably the worst symptom of depression is insomnia, and inconveniently insomnia also causes depression. It is very likely that once you do the four items above daily, you'll sleep like a baby, but if you need to correct your schedule right now, do this: No matter what hour you went to sleep, force yourself to wake up at the hour you want to by putting a strong alarm and a bottle of water at the side of the bed. Get up inmediatly and drink water, then go to make a big breakfast. You'll have enough energy for a few hours, and then you'll feel very tired. Doesn't matter how tired you feel, keep yourself awake till the night. Propose youself the hour you'll be sleeping, drink a herbal tea and go to sleep. Thoughts and beliefsTo change your thoughts and beliefs may be one of the hardest parts. It is not impossible though, and the first step is knowing you are able to do it. Establishing or changing your thoughts and beliefs is the most important thing you can ever do to change yourself into a better person Stop objectizing women/men This is very important, and you'll probably not reboot at all if you dont do it. Make sure you are completely committed not to objectize women in the future. Think about why you dont want to objectize women. Every time you are about to enter to a girls instagram to check her out because she's hot, think about the reason why you dont want to objectize women. Every time you turn around to see a butt, think about the reason. Every time you are trying to seduce a person to fulfil your repressed sexual desire, think about the reason. This doesn't mean making you feel bad for having those desires. Those desires are perfectly normal in a person who has watched porn his entire life. Your body thinks that's the way to go. Teach it it's not by reminding yourself what are your purposes and the reasons, and if you feel those desires, understand thats normal and that you're changing it. Stop victimizing yourself To stop considering yourself a victim doesnt mean throw all of the guilt on you. It means making you responsible of the things you can change, and making aware that you can change yourself because in fact you can. Saying "I can't do it because I was taught that way" may be true, but that doesn't make it less of an excuse. The solution is often explicit in the excuse: "You were taught that way? Teach yourself the other way". Also, believe it or not, affirmations have an enormous potential to change things. Saying "I can't" will make you believe it. Say the things you want to be instead, say "I can change and I will change", because you can and you will. Excuses may be true, but they are worthless because no matter what position you are in, you are always capable of getting better. Everytime you're about to say an excuse to yourself or anyone else, think of this three things: Is this fact completely true? Try and explain it detailed with no emotions attached. If it's true, is this fact actually stopping me from fulfiling my purpose? If it does, what can I do to change this fact? This list is uncomplete. Please feel free to add more things, and IF THERE ARE ANY SPELLING, GRAMATIC OR CONCEPT MISTAKES, PLEASE CORRECT ME AS ENGLISH IS NOT MY NATIVE LANGUAGE. I need help with: -Scientifical reasons. -Meditation examples. More advice. -Exercises examples. More advice. -Thoughts and beliefs to change. Thanks for reading!