Need help

Push ups bro, push ups. Every time you get an urge, push ups

Change environment. It helps a ton. I’m assuming when you do it, it’s in the same place, likely your bedroom. If you can help it, try and make your room a place where you only go to sleep. Any other time you should be out of there.

When you have a clear mind, create an environment or a schedule to make sure you don’t run into any trigger points. For me it’s when I come back from work and I’m tired, if I lie in bed then I’m done... immediate relapse. I’ll do whatever it takes to not lie in bed after work. So I just go take a cold shower immediately and go for a walk (low pressure and easy). You’ll feel much better outside, and there’s no urge so no willpower required after. Easier to avoid the situation entirely than to resist it in the moment. With that said I’m on a one day streak haha but I’ve started this habit and i made it past first day without relapsing so have to keep pushing forward.

There is a reward system attached with sexual desires so first step you have to train your mind that in the end there is no pleasure but it’s just the guilt, shame causing real life issues

When I get an urge, I usually go outside for a walk. Channel that energy into something physically healthy, but draining. The urge usually subsides after a while. Listen to a podcast or some wholesome music to help take your mind off it too

Ask help from a higher power

Try to think of urges as a mosquito bite. Just an annoying thing that comes and goes. Relapsing is completely off the table. The urges will come and be annoying but that’s all they will do. Just content yourself with the fact that you will have urges and they will go. This thought scheme got me to day 14