Tips after a relapse for newbies

So like every other dilettante who starts this journey *knowing* that this time is going to be 'the last time' (after bingeing for the past like 3-4 days straight) and that this time they are going to make it to 90 days without a trouble, I also started out with naive optimism and have crashed after barely four days. Gone are the days when I used to get back on track for the 10-15 days easily after an initial relapse. But no point in fretting. This is an important time to self-reflect and analyze what went wrong and so I went through some relapsing forums and found out what is needed of me to go ahead on this journey and so I decided to share my findings with everyone-

I became familiar with what's called the HALT theory of addiction. Basically when you get an urge, try to figure out where that urge came from, it's generally from these four sources-

1.) Hunger: It can be physical hunger but more often than not, its emotional hunger. The lack of connection and the feelings of isolation.

2.) Anger: Pent-up anger can manifest itself in your addictions. I have found that this isn't really true in my case but nevertheless if you are the kind of person who doesn't manage his/her anger properly, it can find a way to manifest itself through your addictions.

3.) Loneliness: Now this is a big one especially in individualistic countries. Right now, I am at my sister's place all day long all alone because I have to study and apply for jobs sitting at home everyday. Most of my friends are in the same boat and are equally anxious. Loneliness can have a smothering effect on you when you are trying to fight addictions. In his book 'Lost Connections', Johann Hari says that the most common reason for depression isn't chemical imbalance or genetics- its lost connections and feelings of isolation and loss of control and impact. This one is a big one for me. If you feel like this is also your problem, do something about it- reach out, talk to someone, post here. Loneliness will make you relapse faster than all the world's best P put together.

4.) Tired: The feeling of being burnt out and exhausted can also drive your addictions. Stress and anxiety can also be huge factors. If you have a huge task in front of you and if you are the kind of person who just talks sh*t about themselves in their head, this is debilitating to your will to go on on this journey. It might be that you've been using PMO to calm yourself down and that has really spiraled into where you are with PMO today. So you need to start changing that. Practicing mindfulness and making mental health a priority would be the metaphorical ammunition for your war against relapses. When you calmly look at yourself as a separate being instead of whatever self-deprecating harsh image you have of yourself, that's when you'll step out of your comfort zone and make real progress.

So with all that being said here is my new trigger plan, I encourage you all to make one for yourself and post it in the comments. Also, please post your response to the poll below.

TRIGGER PLAN-

A.) Vulnerabilities
1.) Loneliness: I am home all day by myself. I went from being constantly surrounded by friends to this. This is in no circumstance good for any addiction.
2.) Stress and anxiety: Applying to jobs as a new grad can be incredibly stressful. Plus, I have to do mind-challenging problems everyday which is not particularly easy and can make me feel horrible if I am unable to do them.

B.) Triggers
1.) Instagram has triggers everywhere.

C.) Action
1.) Will think about HALT and what is causing my urge. Will try to fill physical hunger with food (can also work as a reward to counter urge) and writing something or text a friend for emotional hunger.
2.) I'll start going to the library early in the morning to not isolate myself all day-will pack my bag on the night before and wake up early so my sister can drop me there. Will do one easy coding problem in the morning before I leave so I get the confidence to get on with my day and complete all my tasks successfully.
3.) Will exercise in the late afternoons when I get back and start communicating with my sister and her husband about my day more.
4.) Will respect my Time Limit of 30 minutes on Instagram to avoid triggers and reduce my usage throughout the day.

That's it for now. Again, I encourage you all to make a trigger plan for yourself and post it in the comments. It is vital for self-awareness. Also, please post your response to the poll below.
Here's a link to the post where i got most of these ideas:
https://www.nofap.com/forum/index.php?threads/building-a-trigger-plan.199704/
Message me if you need advice or just need someone to talk to. We grow strong only when we grow together. Stay strong!