I'm not sure I understand right but the 4 months havent been wasted or destroyed because you had a set back. You're definitely not the first guy to experience this and won't be the last. Honest remorse is fine but self crucifixion is a sign of an overactive ego. None of us is perfect. Learn from your setback , be grateful for the progress you've made ,and get right back on track.
The 8th That voice! The voice of my addicted brain tried to reason with me that I should watch some porn after attaining the milestone of 7 days. However, once again I decided to just observe and try to figure the reason or the very high urge. Turns out I just wanted to reward myself. I wasn't feeling anxious. The addicted brain can play tricks. I just have to wait like 10 or so minutes and just observe. At least for now, the urges just die on their own. Day 3 Cold shower- implementing the Wim Hof way of breathing during the cold shower was very helpful. I am still not used to the cold. I was sneezing so much yesterday and this morning. Day 3 Exercise: Shoulders [Overhead dumbbell rows 4 sets*10 reps 12.5 kg; Side Lateral with dumbbells 4 reps* 8 reps] Legs [Reverse Lunges without weights 4*8 reps; Dead Lifts with dumbbells 12.5 kg 4*8 reps; Jumping squats without weights 4*10 reps; Calf raises 3*20 reps] Day 2 Meditation: 6 Phase Meditation 10 minutes; Mindfulness meditation not done;