What do you think of these dopamin detox guidelines? I don't like the suggestion that you should only tackle one issue at a time. I think it is possible to change behavior in general and fast from several bad things at once (or rather replace them). But I accept that I probably try to do too much at once and make it too hard for myself. Really, I needed someone to tell me that I shouldn't try to "white-knuckle" it and it was helpful to hear I can't simply replace a very bad behavior with a very good one. Rather I have to go step after step and find similar behaviors as replacements. Or rather behaviors that in a similar but better way adress the underlying causes and conditions of the addictive or unhealthy habits. But I see one problem. I haven't a routine of watching porn. I don't do it like after lunch lol. I do it when the opportunity arises and when I have urges. Yes there are triggers, but that can be about every negative emotion up to many "overthetop" positive emotions. So when would I do the new routine that should replace pmo? Probably always when urges hit me, the way many guys here do it. Mark says, push-ups as a replacement for porn isn't a good idea, but he don't explain why. Maybe how @archie.hill did it was so effective, because he exchanged the behavior of pmo with a similar one (playing nes games) that wasn't hard to do for him. EDIT: I just realized that during my last relapses (and many before) I actually looked for something else. For example the last time I started to look for silly movies I could watch first, but I ended up on porn sites, because I just couldn't find anything and because they're like big magnets for me when I'm mindlessly surfing. The only thing is, that the thing you have to do INSTEAD pmo has to be somewhat thrilling. Sure, I can try to force me to do sport or just go outside and if it works I'll be distracted soon enough. But when I would for example play NES games, there's the danger that I get bored soon and then switch over to the "real deal", the mighty culprit PMO. I admit, the NES thing is much more easy to start with than for example exercise. But it has to be a routine that happens far far away from any access to porn or subs. Otherwise it wouldn't work for me.