I don't know what to do

You have to get over those moments when you see an actress and starting to look for her , and here is why .. maybe your counsious mind is aware of harms of porn but sadly your subconscious or unconscious brain doesn't becubec you spend a lot of time consuming porn and with somehow your unconscious brain accepted that you like and you being the observer , IN summary you don't have to lean on the idea that's okay to have a peek or I don't feel an urge now or whatever makes you fooled by you confidence ......anyway You have to know that those type of relapses are healthy and makes you stronger not vulnerable ... KEep Fighting buddy those hard moments would turn into victory memory if you passed them .... have a great day ahead

 

I know how you feel... the constant stream of images (TV, internet, even print media) plants that little seed. I'm not the best guy to give advice, but I try not to let the curiosity about the actress or story to lead me down the porn rabbit hole. I just don't click (sometimes). It's a struggle, but keep at it. If you feel a short internet break (except NOFAP) is helpful for you then go ahead, but it wont permanently solve the problem. Just keep up the good work!

 

Addiction crash course (simplified)
You see something you like - you get dopamine, dopamine does few things, it increases focus, prevents interference from other thoughts and suppress executive function of the brain and elevates mood (how you feel, good bad)
So you see a car you like - you feel more focused, other toughs and ideas fade, your mood is lifted and you are now focused on the car. I like those wheels you say, completely dropping previous topic you just carried. Car drives away you now have bit better focus and mood for few minutes.

You are writing an essay and - you like the sentence you just put down on paper, so you feel more focused, other thoughts fade, your mood is lifted so you feel good about continuing the work. Thais why it feels good to just read your own text again, especially if you like it. This behavior is on a loop now you write and read and continue to feed dopamine, so you get focus and feed good. It is also why starting to write something is hard, you have nothing to read so you can not bump your focus and mood. This is also addictive in a way writing what you like makes you feel good.

Now you see pretty woman - you feel more focused, other thoughts fade, your mood is also lifted, you feel good, suppression of executive function. In addition there is sexual response, so it feels more pleasurable than typical "i like that", which feeds back in to releasing mode dopamine.
As dopamine rises you gain hyper focus, and other signals and thoughts begin to fade, executive function is further suppressed and you begin to feel better and better, combine with sexual response you are feeling pleasure. Same as with writing an article you enjoy the process and want to continue and with hyper focus nothing really enters your awareness and your ability to make rational judgement is impaired, which makes what you are doing acceptable.
Further release of dopamine firmly establishes your focus to the point of obsession, completely shuts down your executive function which minimizes self control, so your willpower is pretty much gone at this point. It is chemically hijacked - it's bye bye

When you get a though about that actress in the movie, you are already getting dopamine hit and begin the process, your mood improves, you get focused on that, other thoughts fade. Next step will be to continue exploring because it feels rewarding.

So I hope it is clear that the further you go in to addictive activity the less control and willpower you will have to stop it, that is why stopping it right there is the best chance you have. Main problem is that people that do this nofap process also stop masturbation, and this creates massive sexual tension, which causes massive releases of dopamine when you see this content, taking you from unaware to fixated and lacking any self control. And that is why I said many times, masturbation is key to keeping that under control, if you feel huge arousal in response to some content, go and release it with focus on self and goal being orgasm and that will stabilize your dopamine. If you abstain from any sexuality you become hyper sensitive to it, and get massive dopamine hit when something sexual enters you attention, making self control less and less likely to work the longer you abstain.

Hope this helps you understand what happens, you must say no right there the moment it is presented.

This is also makes it clear why people cheat, someone may be as faithful as they come, would never think he/she is ever going to cheat and be pretty firm about it. But when situation presents itself where they feel mild dopamine increase and arousal that just feels pleasant, they allow the situation to continue and it becomes strong dopamine release, slowly without even noticing it dopamine levels are so high that judgement and self control are gone focus is only on one thing and it feels natural and good to do it. Once the act is over, people are perplexed by the event and have no idea why they did it.

 

Have you tried cold showers? Masturbating without porn to quit more gradually? What about reading about nofap to get really motivated? Gary Wilson's book helped me a lot.

 

If you give up porn but continue masturbation, don't you risk becoming addicted to masturbation on it's own?

 

Probably harder to edge for hours without visual stimulation. I think the problem with masturbation, unless its quick on your bed or in the shower, is that it could start as an edge while thinking about stuff that then leads to a full blown relapse because my brain needs the real visual stimulation