Actionable Strategy Outline

1. If the urge to PMO comes up, always ask oneself: "Where is this urge coming from?"
   
2. Mark calendar every morning for each day PMO did not occur. Notate any day in which PMO does occur.
3. Stay away from triggers during the vulnerable hours (social media, computer, etc.)
4. If invasive thoughts occur, remember 3D: Deflection, Distraction, Discipline.
5. Stick to a daily routine which will serve to enhance one's discipline.
6. Eat healthy, drink water, get sleep, exercise regularly, skin care, dress well, accomplish goals, go outside, talk to women.
7. Reduce every form of negative input (TV, films, music, friends and family members, etc.) and negative output (complaining, gossip, road rage, etc.)
   
8. Check emotions every night and record them.
9. Checkin with Accountability Partner daily and especially when triggered.