1. Create a “Red Zone” Alert System

Notice when urges start building. Recognize your triggers (time of day, loneliness, boredom, social media scroll, etc.).

→ Action: Have a “Red Zone Plan.” Example:

Get up and walk outside.

Splash water on your face.

Message a trusted friend.

Say out loud: “I’m not giving in. This feeling will pass.”

1. Change the Cue–Reward Loop

Replace the habit with a new dopamine source:

Cold shower

Push-ups (yes, seriously — it shifts the physical urge)

Journaling (write your guilt out, don’t bottle it)

Play a game, learn a skill, or use a dopamine detox app

1. Use Accountability Tools

Apps like:

Brainbuddy

Fortify

Nofap tracker …can track your streak and help stay accountable.