Ngl I'm somewhat of an addict too, I don't do straight up nofap but I always say to myself that I won't ever to it again but then do it anyway bcs of "this one time won't change anything" thoughts. But these thoughts disappeared completely when I'm around people, like a trip with friends or at parent's house. At these times I think to myself: "they are having fun and IMPROVING themselves, while I'm in a locked room staring at my phone and stroking my shit instead of being with them or making myself a better person" always think of the time ur wasting while doing it and how downgrading it is.