when can I say I'm not addicted?

I think you need to personally go years without masturbating/porn to fully get away from the addiction.

 

That is a really difficult question. I’m not sure if there’s a perfect answer to it. I’m not an NF expert, so maybe some veteran could tell you.

But, if I had to take a shot in the dark, it would involve two things: how much do you want to rely on PMO, and what are your goals.

First, what’s your opinion of porn and masturbation? Good, fine sometimes, bad all the time? How would you describe the best “you” you could be? Does that person never PMO? Sometimes PMO’s?

Too much dissonance between who you currently are and who you want to be is harmful. If you feel that you have mostly achieved what you wanted to and you don’t get worse, then you could consider yourself not an addict.
But if you’re someone who wants to be completely done with PMO, then there’s likely still a lot of room for progress.

And this is hard, but what will make it easier is finding out what your goals in life are.

I can’t tell you to get a girlfriend. I won’t tell you casual sex will help you. What relationship do you want, not just in the present, but in a perfect world?

You need to identify what you are supplementing porn for. Do you want a hookup? Do you want a girlfriend? Do you want a faithful partner?

And whichever one you want, then ask why don’t you have that. Not good at socializing? You don’t have any friends? You don’t have the time? Maybe you think you’re unloveable. The thing that you think is wrong with you is the next problem to deal with. And none of these are unsolvable.

Whatever’s the case, NoFap is not your “end all answer.” It’s a launchpad to exercise your ability of self-control to shape your life into something meaningful. Just not masturbating to porn won’t get you anywhere, besides falling back into it.

You need a new goal, and it might be the most exciting but terrifying thing you’ve ever experienced. But it’s worth it because what that is is up to you.

You were someone who watched porn. Then you were someone who didn’t. But neither of these are an identity.

Be who you want to be.

 

Sperm retention has top outcomes. I would advise avoiding all, but porn is most harmful. Try gradually getting your use down, masturbating without porn so you don’t have the urge to watch porn when you fap as that ruins your dopamine reward system the most. Then try no PMO.
Good luck !

 

I consent.