Just delete all the triggers. Delete insta, FB, tik tok and others. It's simple as that. Don't use phone to intentionally look for triggers. If you really want to change sth, then just act. Don't lie to yourself that you want to change but constantly fail.
Brothers,
PMO floods your brain with unnatural dopamine spikes, desensitizing reward system. Normal life becomes boring, motivation dies, energy crashes.
When you quit:
Dopamine receptors heal (after 2–4 weeks you feel it).
Natural pleasure from gym, goals, real connections returns stronger.
Testosterone and focus improve.
Chemistry explains the trap. Your strong will breaks it.
Every urge you resist builds mental strength. The first weeks are hard — that’s your brain fighting. Push through.
You have the power. Choose discipline over cheap pleasure. One day at a time.
Who’s in for 90 days? Drop your streak below.
Let’s go.
Even though my current streak is 0, I’ve had very long periods without PM I know it’s possible