Urges

Two tips:
1. Go out and do stuff - exercise, hike, etc. Whatever hobbies you enjoy.
2. The 10 minutes rule: Whenever you have urges, instead of telling yourself "No.", tell yourself "Yes, but in 10 minutes." then, before the time is up, remind yourself how much better your life will be if you don't relapse, how much you have to gain, how much PMOing ruined your life, etc.

 

Find something fun to do with your time. As it was said, enjoy a hobby, workout, catch up with friends etc.
Find an AP that can walk with you. It’s amazing to recognize your weaknesses to your AP and start chatting about something else with him.
Also avoid like a plague in times of urges unnecessary screen time.
Also a quick cold shower has been helpful for me from time to time.

 

This will help

https://www.nofap.com/forum/index.php?threads/watch-this-if-youre-struggling.232140/

 

When urges are coming is important to do some like this:
1. Go outside and take a walk.

2. Read a good book.

3. Make a sport, like running, fitness etc.

4. Cold shower! Help a lot, belive me. Is a killer of urges.

5. Shut down technology. Look, if you don't use smartphone, laptop or another things like this, you don't fall into pmo, is simple, you can not fall.