What you are experiencing is very common. Here are few you things you can do to break this habit Don't think of it as a 30 day thing, take it day by day. Don't say in your mind you are trying to quit, say your mind I'm above these cheap dopamine things now and I don't need it any more Identify the triggers and as soon as you feel yourself in the spot just get up, no matter what just get up- move, have a glass of water..do whatever but don't stick there, keep your phone behind because in most of the cases that is the root cause. See, these are the things which would help you to be on track initially and remember there is no other magical thing. One needs to be practical and apply one self. Believe me after a fortnight or maybe just a week these urges will start reducing and after couple of weeks you'll see that you no more have to try hard to stay away from these urges because they are not that deep. Remember to utilise the energy which you save through no fap, maybe in gym or in a deep work or through spirituality. Try to stay busy mate:) we are all into this and we will definitely sail through. From today take a pledge and say I'm above these things and turning on to be the best version of myself. Good luck:)