I am beyond excited to share with you all today is my 31st day of No PMO at all! and the biggest credit goes to this website, this community. Thank you. When I had decided to do hard mode, I saw it like a insurmountable mountain that I could not climb.
The understanding on addition of porn, advice on tipping and community success stories kept pushing me to complete each day. It has built the base for me to continue this for 60 days, 90 days and my target is 1 year of No PMO. 11 more months to go. In this journey, your support would greatly fuel me to continue.
By not doing PMO for 30 days, I have experienced better overall mood, reconnected more well with my family and friends, spent much more and especially a quality time with them otherwise I would have been in a locked room for a while doing what I do and then have no energy or mood to spend time with them due to guilt, already getting that dopamine high which I would not get from a human warmth interaction with family member. I consider this to be my greatest win of this month and I would like to continue doing this.
Taking one day at time has helped me a lot and I have made personalised notes which I kept reading once every other day to remind myself. something like what are my triggers, what action to take for each particular trigger when that happens. a excerpt from the notes here:
16May,2026
- Build a physically tiring life as my mind is highly active it needs to be used or it turns inward hence exercise, play sports, get sunlight and have social interactions
- To use NextDns denylist or try k9
- Make vow
- For each trigger state
Practical additions for each:
- Boredom — This is your highest-risk state given your highly active mind. The NextDNS/K9 blocker is smart. Also: have a pre-decided “boredom response list” — specific things (not vague). For you this might be , calling someone, playing mobile games – pubg, stumble guys
- After a good time — This one catches people off guard because the brain wants to extend the high. Recognize it as a pattern: “I just had a good day, this is the window.” Name it.
- After a bad time — Physical cold water on the face also works as a pattern interrupt — it triggers the mammalian dive reflex and slows the arousal state.
“I just had a great day. My brain is going to want to extend this feeling. That’s the pattern. I already know what comes next, and I’m choosing not to follow it.”
1. The gap between urge and action
The urge lasts roughly 10–20 minutes if you don’t feed it. Your entire strategy is about surviving that window. Everything you’ve listed (mantra, exercise, hands above waist) is a window-survival tool. Know this: if you can get to 20 minutes, the urge drops significantly.
2. Sleep hygiene
Late nights = massively elevated risk. The prefrontal cortex (your decision-making brake) is most depleted when you’re tired. Most relapses happen late at night. Set a hard “phone down” time and charge your phone outside your room.
3. The relapse recovery protocol
You will likely slip at some point. The most dangerous moment in any habit change is right after a slip — the “what’s the point” spiral that leads to binge relapse. Decide in advance what you do if you slip: write in your journal what triggered it, reaffirm the vow, and resume the streak from the next moment — not the next Monday.
4. Accountability
The NoFap community is good for this. But a single real person who knows — even one — changes the psychology significantly. You don’t have to go into detail with them; just someone who checks in.
I do not have an accontability partner so I started talking to claude and I would highly recommend talking to claude to help you because it has helped me a lot. Still, I think I would like to find an accountability partner.
Please comment whatever support you would like to give, any advice to continue from here because your support is much required in this journey. Thank you again.
WRITTEN BY Flange