So its official, i'm doing this.

Here is a growing collection of startup strategies compiled from myself and I've added some from others on NoFap. Keep these in mind. This is by no means a be-all-end-all list of suggestions but it is a list for you to use and add to for yourself and modify to meet your needs.

1. Delete all of the P that you have from your computer and smartphone including the browser history and cookies. This will not stop you but will slow you down.
2. Identify your triggers. What are the things that you happening in your world to cause you to turn to PMO for escape and comfort! This is the most crucial step in the process.
3. Once your triggers are identified, determine healthy ways of dealing with those triggers such as exercise, running, leaving the stressful situation and going outside for air.
4. Follow this link to find out what NoFap is about. Within this link is a link to a glossary of terms commonly used on NoFap. This will help you communicate knowledgeably and more effectively. https://www.nofap.com/forum/index.php?threads/newbies-list-of-rebooting-resources.50878/
5. Go to http://yourbrainonporn.com/ to learn more about the effect PMO has on you. Do this also to educate yourself on the damage you are doing to yourself.
6. Guard your eyes. Be careful of what you allow yourself to see. No, you cannot live with your eyes closed but you can determine how long you look at something. If you know it may cause you to fall, flee from it! Run in the other direction, sometimes that need to be literal.
7. Stop placing yourself in situations where the situation has leverage over you. That means stop placing yourself where you know you may get weak and either give in at the moment or later on.
8. When you see yourself beginning to be in a bad situation (ex. alone with a computer and horny), say what you feel or know you are about to do or likely to do so you can hear yourself say it. (Ex. "I'm alone in a room [with a computer] and I'm feeling lonely [or whatever the emotion is] and horny and I want to [watch watch porn and] masturbate but if I do that, I will have lost the progress I've made". By hearing you say what you are about to do, you may realize the price you pay is not worth what you will receive in return.
9. Masturbation... do not keep your hands to yourself. Unless you are bathing, changing your underwear or actually using the bathroom, your hands should be nowhere near your penis. YOU ARE BANNED FROM TOUCHING YOUR PENIS FOR RECREATION!!! IT IS NOT A TOY!!!
10. Your bed is limited to only the time you are sleeping. No laying in bed other than that. As soon you awake, you should get out of bed. Can't sleep, if awake for more than a few minutes, get out of bed until you are sleepy enough to go to sleep.
11. Keep doors open unless necessary. You need to be isolated as little as possible. You're less likely to M when people can see you.
12. Keep curtains and blinds open as much as possible. Similar reason as above and also allows light inside. Many time M'ing is more likely in dark places.
13. At night, keep lights on as often as possible. Similar to above, lights on may lessen your desire to fap.
14. If you are a naked sleeper or a boxer sleeper, consider sleeping in a in jockstrap, cup or briefs or compression shorts, something more constrictive so that you are less likely to feel movement while falling asleep or when awaking. They may provide a better barrier to prevent those that subconsciously reach for their penis at night or in the morning. They may also be a visual barrier for those that have morning erections too irresistible to not touch.
15. If you have a faith, lean into it. Allow it to strengthen you in times of weakness. Many of us have gained strength in our weakest moments due to our faith.
    
16. Begin a journal so that others can encourage you and connect with you.
17. Become active in this community. The more active you are, the less time you will spend focused on you. The less time focused solely on you, the faster time goes. There is an old saying, "a watched pot of water doesn't boil any faster", which means for this example, focusing solely on yourself and your issues won't make them go away sooner. It's OK to track progress but when spending more time doing other things that were once important to you and encouraging others, you will notice the time of your sobriety will go so much faster than if you didn't.
18. Consider joining a group. Allow those with your same interests you give you additional strength. Consider asking for an accountability partner. We in the forum will help you but some may become stronger with one or a few to keep them accountable.
19. Remember that whatever you feed will grow and whatever you starve will eventually die! Each time you PMO you feed the addiction, each time you resist, you starve the addiction.

This a journey. Unless you began your addiction yesterday, don't expect to have complete victory by tomorrow. It takes time. We are here for you for as long as it takes.
Your triggers will be those things that occur and you find yourself wanting to turn to PMO for escape and comfort. There are visual triggers that may be avoided but the emotional triggers are much more difficult to avoid. Here are some common emotional triggers:

• Laziness
• Fear
• Hunger
• Anger/ aggravation / frustration
• Lonliness
• Tiredness
• Depression
• Inebriation
• Depression
• General stress
• Need for control/ feeling out of control or loss of control
• Boredom
• Helplessness

 

@oneclearthought welcome to Nofap. To answer your questions I was away from sex for about 45 days and after that I used Karezza( sex with out O) technique as much as I can but I have finished my reboot successfully. Staying away from sex in the beginning was definitely useful to me. So the challenge is to get a hold of your sexual thoughts because that can lead to healthier sex or a useless PMO session. If you cannot control them(or occupy your mind with something else) then it will be very difficult for you to control what happens after you get those thoughts.
It is nice that your lady is supportive of this your journey will be much smoother.
I wish you good luck.