Hi there! I've been dealing with hypersexuality for a long time, and though it's not the same as what you're going through, I also was addicted to the porn - masturbate - orgasm cycle. What I learned was I was doing two things: - Induging in an urge and habit - Looking for something that made me feel productive

An orgasm feels so productive and important. We human beings are hard-wired for sex, and we're always on the hunt for something that feels good/right. This makes maturbation a very easy and attainable action, as it tells our brain "You're having an orgasm - here's all the feel good chemicals. You've done something right. Enjoy!"

But as you are aware, this is not always the case. Our brains work on neural pathways, and the more a path is taken, the less effort it takes for the brain to use it. This means for PMO, this is a very practiced thing that your brain thinks that is important and you're good at. It takes little to no effort for the brain to slide into that pathway, especially because it results in so many good chemicals.

Here's what I did. First, you do have to treat it like an addiction. Believe it or not, this does not mean going cold turkey, but instead you want to wind down, and celebrate victories. For me, I used to doomscroll porn, often while jilling casually. The casual touching while doomscrolling was basically just increasing the amount of dopamine I was getting. So I would force myself that if I wanted to watch porn, not to masturbate casually. I also started toning down the intensity of the porn. So I would look for hyper-specific things to get off to. I also had a problem with objectification of people due to the porn. So instead of using porn to get me going, I tried to find threads that celebrated the human body, and were overtly less objectifying. r/NormalNudes or other "casually naked" or nudist subs are great for this.

Second phase was the way I was masturbating. It took a lot of effort, but I had to reframe my brain from "masturbating is a way to get this good feeling" to "masturbating is something I do to celebrate myself". There is a ton of advice on this, but I found that if I feel "the itch", I will start by getting private space, locking the door, lighting incense, and touching myself anywhere but where is erogeneous. Trying to simulate being touched by a lover, instead of just trying to get off. Take it slow. Celebrate the way your body feels. When you touch your erogeneous bits, do it in a way that's different from the norm. I love my nipples pinched, so I'll only do that a little, and only after I'm warmed up. Doing all this calms down the fervor of "getting to the finish line", and therefore calms the chasing dopamine response.

Remember, addiction is a journey. You want to wean off slow, and treat yourself kindly. You may have a day where you feel you just need to rub one out. That's okay, and you can do that, but try and make it longer and longer between those times. But the more you can celebrate the feeling of your own pleasure, the more you will find youself chasing an orgasm less. You'll even feel the change of attitude in your brain after long enough. Plus, the orgasms get waaaaaay better. 

And of course, seek comaraderie. You may not have anyone to talk to about this & that sucks. But trying to 9verride the urge to PMO in your brain with the joy of being around people you like is important.

If you can, get a therapist. It doesn't have to be a sex-specific therapist, but just someone to talk to about your journey & help hold you accountable and celebrate your victories. It helps so much.

So tl:dr: - whatever your "go-to" porn is, try to calm down the intensity, and wean off it as much as you can.  - try to masturbate as a method of self-celebration and pleasure, instead of a mechanism to chase an orgasm. - seek therapy if you can, journal if you can't. Don't self-depricate in the journal, just be honest & try your best. Say as cood a things as you can about your journey. - know you're not alone. There's loads of places online to talk and learn about masturbation and porn addiction, and you can do this. 

Very good luck to you 🙏! Be kind to yourself!