How do you reward yourself when you overcame an urge?

I think it's important to consider what you think of as a reward, and whether that's necessarily rejuvenating to your system on a physiological level. As we know there's actually some stress involved in PMO especially if edging is involved. On the other hand if you do something that actually helps you relax it would no doubt help your health. I would imagine you have some degree of stress after a productive day?

 

The way I look at it is, the benefits (“superpowers”) you will achieve from semen retention is the real reward. And I say semen retention because I believe it is far more superior than just not watching porn.
Read/research the benefits of semen retention especially after 60+ days. It’s a huge motivation for me to continue this amazing and healthy lifestyle.

 

Remember there's different kinds of stress. You may not have any psychological stress after a good day, but given it's the end of the day and you did a good amount of work there's probably physical, physiological stress.

In which case it is using a psychological association and the perceived stress relief from M to relieve a natural physical stress from work. But the weird part is you're building that up to have the release at the end instead of just finding some other way to relieve the stress in the first place.

BTW this is exactly why I am not into the traditional inventory (4th step in 12 Step) being framed as a moralistic, black and white judgement. To me there has to be understanding, which means the inventory should be a comprehensive psychologically functional one, which doesn't mean something so simple as identifying one cause for one effect. There may be multiple ones. I can't imagine most people ONLY PMO when stressed and NOT when actually aroused, it's likely both at different times.

 

That's an understandable perspective, like anything else it takes some practice.

For physical or specifically muscular stress, I have one of those "S" shaped massage tools that lets you reach behind your back and hit those points. I have it next to bed so even if I wake up tense somewhere I can roll over and grab it and work on my back a bit.

If it is more physiological it may be a chemical solution through nutritional supplements. It can get fairly specific, from a mineral like magnesium (but different forms for different parts - mag threonate for the brain and malate for muscles) or herbals if it is impinging more on the psychological through physiological channels.

As far as meditation goes, you might start more generally and think in terms of two categories of mental and physical stress relief. Meditation is at least somewhat active, but there are passive things like guided meditations and certain types of psychoacoustic recordings for brainwave entrainment which is even more passive and doesn't even require you to follow the voice for guidance. Short inspirational reading of whatever type that puts things in perspective is also helpful on the language level of mind.

 

Nothing. You shouldn't be givng yourself a trophy for something you should be doing on a daily basis. You have to get it in your head there is no reward for good behavior at this stage in your life. The real reward is the satisfaction of knowing you're better than you were yesterday.

 

Alright then, let me rephrase my answer.

Work out 5-6 times a week. I do and it takes the energy I normally would've used to commit PMO and puts it somewhere positive. Sometimes I take a walk around my neighborhood once in a while. I'll go to a local park and listen to peaceful music on my phone while I look up into the sky. Catch up on laundry and dishes, or maybe message a bestie and go get lunch together if i'm not busy. Lay in the sun and catch up on my tan. And if you live in Canada like I do, smoke a bowl once in a while.

Those are all rewarding in the way you're thinking.