I probably still have a lot to learn, but in watching a great video by What I've Learned on YT, I've learned that it's when the anticipation of relapsing or risky behaviour is building up in your head is when the addictive behaviour is re-grouping itself and beginning to re-build negative behaviours: (skip to 5:44 for my point on anticipation being a driver) The ANTICIPATION of a reward is going to strengthen the intention of committing negative behaviour, and so when the urge comes, knowing that the damage is already beginning to be done and knowing to STOP, TAKE A DEEP BREATHE, and FOCUS on something with a TANGIBLE BENEFIT for the next few minutes has been making a big difference. If you're keeping a diary too, I think it really helps - you need to log your negative emotions about your day ( and if you're really serious - your direction in life) because they are a huge influences of how you will react in times of tiredness, sadness, demotivate and so on.
I agree with you. And the next thing is to avoid superfluous use of these devices. We cannot PMO without an internet-smartphone-computer. When we look at it this way, we can put strict rules and procedures in place for how, where and how long we spend on these devices. If you always use a smartphone when you're alone to PMO, then it's pretty simple. You need to keep away from the smartphone when you're alone, turn it off, put it far away and do something else. And just feel in your body the withdrawal and temptation and allow yourself to suffer through it. The important part is experiencing life in-public or socializing with friends and family while offline.
