Well on the road to recovery. What is working for me!

1. Remove all the triggers you can;

• Mute or unlike/unfollow all Instagram hotties, "yeah she squats" pages.
• You might get urgers say if you're parents/flatmates leave the house. You should leave as well. Go to the gym, go for a run, walk.
• I actually moved into my car and found there were no triggers. It was a new environment. I had no wifi other than at the library and it set me up for success.

2. Get up early. 5,6 am every day. Getting up early will leave you tired and often even when I had an urge to wank and an opportunity to do so the urge to sleep was greater and I actually found myself feeling like I couldn't be bothered.

3. Get a calendar, or diary-like book and write down a goal. Say four days, 10 days, two weeks, 30 days, 50 days, 90 days etc. And write "NoFap" on every day and tick that mother fucker before you go to sleep and take joy from doing so. (And when you hit these goals, set a new goal!)

4. Put in other goals, like running, working out, learn a language, read some books. Find a passion, dive into it. Listen to podcasts (Joe Rogan, Jocko Podcast) Being busy will help you in avoiding triggers.

5. Don't beat yourself up. Not too much anyway. If you are here, you are on the road to recovery. Take pride in that and acknowledge that every setback you have actually doesn't feel satisfying in the slightest. So just stop. Don't prolong the process. Recognise that every setback only prolongs the recovery, but you are on the road to recovery. You will get there. Be positive.

6. Set rules of no porn or anything (music videos, pictures, everything sexual). I found that I started looking for alternate sources to get me hard and aroused. This only makes things harder. Trust me. To me, any other stimulus other than sex and imagination (dreams) counts as cheating.

6 b. Although very controversial on here, I do think some rewiring is required. I allowed myself to reward milestones, by fapping, but only by imagination. I visualise fucking girls and I think it is setting me up for how nature intended.