The way i plan these rewards is i usually predetermine them. When i set a goal i also fix a reward for reaching there, to get something that i have wanted for a while or enjoy as a hobby. When Urges are strong this kind of rational reward system might not work that well so other steps are needed: Stop Computer/phone Use Get out of bed and outdoor for a walk etc.. Exercise like PushUps etc Going through a list of reasons/ppl most impt to you Meditation (if you have a hang of it) Cold Showers (I've never tried this Regarding improvements i am a 100% sure that my Memory and Attention span has improved a lot. The last 2 yrs my mind felt foggy while trying to do math or read something and i used to have to read a lesson more than a few times to just come up with a few key points. Whereas now the mind feels clear so by reading something once, remembering and recollecting the info seems smooth, natural and easy. I feel like my mindfullness has increased and so i can control my concentration and thought better. One more thing i've noticed is PMO leads to mindfog and low sleep quality/duration. This low sleep inturn leads to more mindfog. So Nofap + good sleep quality/duration has shown the best results for me.
Your detailed experience is very much clear and will written & documented. Thank you for sharing this and keep it Up.
Amazing brother! Congratulations about this achievement! And thank you so much for this wonderfull post. Very inspiring and eye opening.