Hi fellow Fapstronauts, I'm 37 yo miserable prick, fighting with compulsive binge MB and PMO problem for nearly two decades. I've tried stopping so many times, I stopped counting. My last attempt ended on 180 day of "hard mode", relapse catapulting me back to 4 months of severe binge PMO. Things really got out of hand, I've been doing it 6 and more times a day, to complete body exhaustion. This addiction is taking a toll on my physical health, especially last years. I can feel it more and more. On top of that, depression, general anxiety and low self-esteem are killing me slowly from the inside. I've had enough of this! Such life is not worth living. It's time to stop no matter how hard things will become. I'm prepared to fight once more. But this time around strategy has to change. Just rebooting for X number of days obviously doesn't cut it. After finishing time challenges, I always relapsed and returned to day one, like rebooting never happened. As the definition of insanity is doing the same thing over and over and expecting different results, I'm gonna try more holistic approach this time around: I came across Dr. Stephen Ilardi's 6-Step Program to Beat Depression Without Drugs. His solution to the problem of addiction is basically change of lifestyle, to cure depression and that should lead to curing the addiction too: Dr. Stephen Ilardi:"We were never designed for the sedentary, indoor, socially isolated, fast-food-laden, sleep-deprived, frenzied pace of modern life." Basic steps of this program are: 1. Physical Activity (Exercise) 2. Omega-3 Fatty Acids 3. Sunlight 4. Healthy Sleep 5. Anti-Ruminative Activity 6. Social Connection http://tlc.ku.edu/elements So my take on 6 steps will be: 1. Running, walking fast, biking for at least 45 minutes 6 times a week following 14 weeks 10K running program app and 14 weeks 50 K cycling training plan 2. Eating large spoon of fish oil once a day (1000 mg of EPA and 500 mg of DHA) 3. Get at least 30 minutes of sunbath per day 4. Go to sleep and wake up at the same time each day. Get 8 hours of sleep per night 5. Stop dwelling on negative thoughts and feelings. If I find myself doing it, I'll do one of these things: call a friend, exercise, write down the negative thoughts in this journal, or do some other pleasant activity 6. Try to reconnect with old friends from whom I’ve grown apart and stop wasting my time in front of computer, using it strictly for work, finding real life connections and journaling. 7. Hard mode reboot, no cheating by YouTube softcore, edging etc. I won't be impatient, knowing that withdrawals will be very, very bad. I'll reevaluate effectiveness of the program, possibly make changes and seek professional help after 14 weeks, when I finish running and cycling training program, not sooner, knowing from my past experiences that my brain will play tricks on me in between. I'll report every day on completing or not completing 6 daily steps and no PMO. That's about it. Wish me good luck, I'm gonna need it big time PS: If you have any thoughts or opinions, please do comment. We learn more when we learn together.