I've been aware of Nofap since about 2014. Here are my thoughts: Rather than tackle an entire addiction that has taken years and years to ingrain, it's better to tackle this relapse by relapse (IMO). The thing is, aiming for perfection I've found, is not really sustainable. E.g. let's say you go over 200 days nofap. And you fap, then what? Are you going to beat yourself up? Do you go back to binging? - This has never truly made sense to me. And i feel this is quite unhealthy to expect this of yourself. Yes, you should have the intention, but if you actions don't line up 100% don't beat yourself up about it. I'm returning back here on this forum after 3+ years, with a deeper insight into what needs to actually be done. So it comes down to this. Relapse will occur - you need to be ok with it, but what you do after it is all that matters. The way to overcome your PMO addiction is here: 1) After a relapse, in a notebook write down: - The app / triggering emotion, what you fapped to and how, and the end result. - E.g. Tinder > Edged past point of no return at 2am > MO. - Do this every time you MO, PMO etc. 2) Remove access to the trigger: - What i found was Tinder & Instagram would trigger me, so I deleted them immediately after a relapse. - Delete any sexy pics you have as well. From girls you've seen or whatever. Have no dirty images from your phone. It doesn't matter if she's a famous IG model who sent you nudes (which has happened, which I deleted). It has to go. - Your most cherished images, when deleted, will bring about a real opportunity in real life. (Search the Vacuum Law of Prosperity). - If i go back to install one of the two, I require less willpower to stop myself, as I've figured out through enough trial and error, it's not worth it, my brain has the proof it needs. You know not to do that again. If you do this, within 15 minutes of a PMO, or a MO, you will become more conscious of your habit. You're building pattern recognition. And eventually what will happen is that when you're triggered, your pattern recognition memory is triggered too. Then you will be able to use your pre-frontal cortex to stop yourself from fapping. If you did this every time you relapsed, you'd have no choice but to not want to fap. Your mind will be strong enough. And it doesn't have to be more difficult than that. Yes, try you best to stay away from it for as long as possible at least 90 days, but don't beat yourself up. Just get wiser a little bit each time - and you'll be course correcting. Eventually you'll come to a point where you stop fapping naturally. Where that 200 day streak will come naturally to you.