Do you have an urge?

No = Cool, relax or do something helpful / productive

Yes = Ok, this was why you wanted to quit:

1. to be more productive

2. to have better concentration

3. to not fail in life

4. to be more confident

5. to not feel shit

6. to have a chance at real girls in the future

7. to save time

8. to be more social

9. to not have weird fetishes

10. to not be controlled by external factors

11. to have better mental health

12. to make better decisions

13. to be more energetic

14. to have less screen time

15. to satisfy ego

16. to have more willpower

17. to be proud to quit

18. to have self satisfaction

19. to be more healthy

Still want to relapse?

No = Perfect. Go do something productive now

Yes = Bruh why are you even here. Do this:

1. music at full volume

2. walk

3. math

4. read a book (holy book if you are religious)

5. push ups

6. talk to family

7. do cleaning

8. recall the reasons and the benefits

9. drink water

10. pee

11. hold your breath

12. wash your balls with cold water

13. watch penis fish on youtube

14. think of a random scenario and do an imaginary fight

15. meditate

Still want to relapse?

Nope = Cool, go do something now

Yes = Bro, what the hell is wrong with you. Why are you doing this? Remember the promise you made to yourself when you last relapsed?

Remember that shit feeling you get after a relapse?

You were desperate to get to this point back when you first started.

There are a million things better than PMO and you still want to do it

Okay now, go work 💪🏼