What do you do when tempted to relapse?

The key it to build a routine of thing that you have to get done no matter what. For me I take cold showers everyday, and workout everyday. It helps keep me on track because no matter how horrible those cold showers are it's something I gotta do everyday no matter what so I just gotta do it no matter what. Same with workout. Doesnt matter if I'm not up to it on certain day I made a decision to workout everyday so I will. It helps give me something to mirror when doing nofap. No matter what I decided I'm doing nofap and no matter how much it sucks I gotta do it. Hope this helps

 

One thing I do when a really strong urge comes up is give myself a time goal that feels possible to achieve at that moment. So if I have an urge in the morning, I might feel like "I can make it to lunch", or "until I go out at 11". That helps me move on to something else and gets me through the worst of it, and then by that time the urge has passed and my mind has moved on to other things. For me it's important to set a target that feels possible at that time, whether it's just an hour or the rest of that day.

 

Hi BuffEeyore,

the very moment the urges hit you, I proceed to the TIP-method. That means T=temperature change, I=intense exercise and P=progressive muscle relaxation. Temperature change may include cold showers, taking ice cubes in your hand and concentrate on the feeling oder simply go for a walk outside.
Intense exercise means pushups oder chin-ups until the point of exhaustion.
The progressive muscle relaxation is kind of meditation in which you focus on relaxing the muscles in more and more body parts.
Sometimes even self talk is helpful, for example when you say in a loud voice ''No, that's not me anymore, I am strong and I will reboot !''.

Maybe some of the advice may be helpful for you.

I wish you all the best !