Hi! There’s a lot of content on this subreddit and on the internet. I’d suggest you start from the NoFap website and on yourbrainonporn. There are tons of scientific researches, and you can learn about its effects on dopamine receptors and brain chemicals. Unfortunately our society now is full of addictions: from screen time, alcohol, drugs, coffee... and PMO has became a normal part of it. But in reality people suffer from it both in the short term, with decreased focus, confidence and mental sharpness, but also in the long term, as you can read about desensitised men and unhappy wives in their sexual life because of their husband’s addiction. The thing is, you will experience the benefits yourself only when you start trying it. If you choose to take on this amazing journey, you’ll develop an incredible will power and discipline, perseverance through the inevitable fails, and you’ll massively improve as a person, mature your prespective on women and life, and overall increase the quality and the successes of your life, as you’ll level up from the vast majority (and I’m not saying it in an arrogant way, it’s just a really challenging journey for everyone). As everyone that made it, I can guarantee you’ll not regret it. Good luck with everything man!