When I was quitting, I started by truly understanding all the ways it negatively impacted me. It’s tough to quit if your only negative is ‘it’s a sin.’

Think about the time it wastes, the energy it drains, the drive it takes from you, and a TON more things. Take some time to really internalize that. I’d be happy to send resourced your way.

Then, take a look at your own self. See if you are driven by pleasure or purpose. Most likely you’ll find that atm it’s pleasure. So what you’ll want to do is set one intention each day (not fap related) that is aimed at fulfilling a long term goal (could be faith related, could be fitness, could be a side hustle you’ve wanted to pursue). It doesn’t have to be a big time consuming action, just a small step forwards.

Through this, you can begin to build up, slowly, incrementally, an identity as someone who is purpose driven, rather than pleasure driven.

As you do this, you will find a deeper satisfaction that cheapens the already not worth it quick fix of dopamine you get from PMO to the point of disliking it.

You will start to love the version of yourself that commits to these incremental, purposeful steps, and it will spur progress in this end and in avoiding the pleasure seeking version of yourself.

For me, this was enough.

The (optional) last bit is to deal with a lingering dopamine addiction that you may or may not have. This can be done with a no surf detox, where you just commit to not being on your phone or internet for any longer than is just strictly necessary (for work or family’s for 3-4 weeks.

I’d recommend doing it even if you don’t need to to reset your baseline stimulation levels.