30 RECOMMENDATIONS TO STOP WATCHING PORN AND JERKING OFF

1. First and foremost is mindset. Having the proper mental attitude going into this is the MOST
IMPORTANT factor for success.

A. Perseverance – no matter what, you do not give up. If you fail the challenge, you do not
give up. You just admit your mistake, get up, and start again. You are only out of the
game if you are dead. NEVER GIVE UP!

B. Patience – if you have been watching porn and masturbating for a long time (longer than
6 months to a year) then your brain is addicted. It will take time to heal. You have four
enemies: laziness, fear, doubt, and despair. You need to eradicate them all from your
mind. Laziness is overcome by vigilance, fear is overcome by courage, doubt is overcome
by faith, and despair is overcome by hope (not the “I hope so” kind of hope. The “I have
a future I can have hope in” kind of hope)

C. Perspicacity – you need to become acutely aware of your surroundings, your thoughts,
what kind of entertainment you have been engaging in, what your trip wires are, etc. To
do this, you will most likely have to fail, learn from each failure, analyze why you failed,
and make corrections to prevent it in the future. If you don’t, and just try to coast, you
will only fail again with the same problem.

D. Perspective – This isn’t a 30-day challenge and you’re done. It’s 30 days to the starting
line. This is the beginning of your birth into new life and freedom. Every bit of pain and
anguish you experience from here on is worth it. Because the end goal is worth it.

2. Make the decision to stop. This isn’t a challenge. This isn’t a game. This isn’t a struggle. It’s a
choice. Make it. Now. Make the decision to stop touching yourself. Make the decision to stop
watching porn. It doesn’t exist for you. Consider it no more of a sexual option for you than your
mother or sister. If that’s a legit kink for you, then 1. you’re a sick pervert and probably need
professional help and 2. Fine, make it no more of an option than your dog. And if that’s a
legit…you know what, I’m not even…

3. Recognize that pornography is a lie. It’s a fantasy. It’s not real. It is nothing but sugar-coated
poison. And it will destroy you.

4. Stop consuming crap and remove all triggers. Get rid of your phone when you work (unless you
work on your phone, of course). Delete your social media. Be scrutinizing in who and what you
allow to influence you. Find what sets off your base drives and stay away from it.
5. You will feel urges. That’s normal. Congratulations you are finally experiencing the natural, God
given energy of your body. Don’t waste it for thirty seconds of pleasure to pixels on a screen and
a dirty sock. You look like a monkey in a cage.

6. You will feel bored. You’ve hyper-stimulated your brain to produce highly dopaminergic reactions
your entire life. Your brain doesn’t know anything else. What do you expect? You must give it
time to reset. Learn to be content with little, and to develop an attitude of calm abiding. There is
no better feeling than a clear, bright, calm, awake and free mind. Learn to chase this feeling.
Crave it.

7. Leave your thoughts, mental images, and urges alone. Don’t grasp them. Don’t try to fight them.
Don’t try to suppress them. Do. Not. Engage. Just leave them alone. Train yourself in holding
your body physically still, look directly at your mind and notice how wispy, unformed, and
intangible your thoughts and desires really are. You can’t directly control them. But, more
importantly, they do not control you. They are not you. You are the one in control of your body.
Your brain is connected through your nervous system to your entire body, and you choose how it
moves or doesn’t move. Period.

8. Catch yourself the moment you start thinking about anything sensual. Stop. Hold still. Do step 7.
Take a deep breath, feel that “excitement” in you, and calmly redirect yourself to what you are
supposed to be doing instead. After a while, you will notice the thoughts hanging there in the
back of your mind, or sometimes you will get mental flashes, but you will see quickly that they
don’t have any real power if you catch it before it makes you act.

9. When you are feeling your mind distracted to go watch Tiktok, Instagram, Youtube, porn, video
games, smoke weed, drink booze, whatever, you NEED to recognize that “distraction” as the
coping mechanism that it is. There is something you are afraid of that you are using the
addiction to cope with. Know that it is better to face the hardship and go through it, than
succumb to the matrix brainwashing. Your mind is broken and enslaved. But it doesn’t have to
be. You put it there to begin with. You can make it free again. Identify the weakening beliefs that
you have and erase them from your mental hard drive with extreme prejudice. It is only when
you face your fears that they disappear. IT IS THE FEAR THAT IS TRAPPING AND MAKING YOU
ADDICTED!

10. Go through the pain. The only way out of a burning building is through the flames. Pain,
hardship, and suffering is the primary teaching mechanism in this world. Now, don’t seek out or
desire suffering on yourself. But if painful circumstances come, or if achieving a goal requires you
to go through difficulty and discomfort, always choose to go through it rather than numb
yourself to it or, worse, run away. Facing it is the only way to learn and grow.

11. Get physically healthy and strong.

 a. Eat good, fresh, clean foods. The closer to the source and less processed, the better.
Wash your fruits and vegetables in soap and water, and soak them for 5 minutes in a
10% white vinegar bath (they have tons of estrogenic pesticides sprayed on them).
b. Drink lots of clean water. Minimum ½ gallon per day.
c. Get proper sleep. 8 hours minimum if you are 18 or over. If you are younger, you will
need more rest to allow your body to grow properly, preferably 10 hours a night.
d. Exercise and get in shape. Cardio and strength training. Get in the gym. Go for walks and
runs. Breath fresh air. Watch sunsets.

12. Find religion. You may not be particularly religious, but I recommend you try to find some
guiding faith or discipline to live by that is bigger in its mission than just yourself. Do not mock
religion. Yes, there are bad things in it, but do not make blanket judgements on the whole faith
because you find a few problematic modern practitioners or applications. Seek the most ancient,
original paths. The perseverance, forgiveness, love and reverence in ancient Christianity is
profound. The community, righteousness, morality, and spirituality in ancient Judaism is
overwhelmingly powerful. The simplicity, commitment, sense of brotherhood, and devotion in
Islam deserves utmost respect. The meditation, noble conduct, wisdom, and no-nonsense, cut-
to-the-core insight of the Buddha is truly enlightening. If you want to do well in life, to become
great, you need to be connected and devoted to something beyond self.

13. Pray. A lot. And at set times through the day. Judaism requires three daily prayer times. Islam
requires five. Christianity requires unceasing prayer. If you know that God is watching and you
mind is constantly aware of His presence, how can you sin? Use repeated phrases and prayers or
mantras to help you throughout the day. I say the Jesus Prayer in ancient Aramaic. Use a rosary
(Catholic, Anglican, Lutheran, etc.), a prayer rope (Orthodox Christian), a mala (Hindu and
Buddhist), or a misbaha/sibha (Islam), or make your own. If you keep it with you at all times, it
also serves as a constant reminder of God’s presence. You don’t want to do that knowing He sees
you, do you?

14. If you are having trouble in bed in the morning, there are several things you can do. First, if you
have a morning erection, it’s usually due to the fact that you have a full bladder and not that you
are aroused. The urethra from the bladder is pinched slightly during an erection to prevent urine
mixing with semen. Your body knows this. Since you have been subconsciously programmed
from about 5 or 6 years old to stop wetting your bed, your autonomic nervous system will often
cause an erection to prevent this. So, instead of playing with yourself, get up and go pee. Second,
do not sleep naked. But also, do not wear tight underwear as this can cause problems for the
health of your testicles and sperm (they need to stay slightly cooler than your body temp). The
best option is to wear a loose pair of shorts with a drawstring. The drawstring remains tied and
the shorts on your hips until you are out of bed and fully awake in the morning. This will keep
you from touching yourself when you are half asleep.

15. Stay busy. If you are busy, constantly attacking the next task, and staying focused on it, you won’t
have time to jerk off to porn or do any other addiction. Do not remain idle. There is ALWAYS
 something to do. Find it! Get focused on building your skill set and making more money. Build
your life. Care more about making more money than your addiction.

16. Start practicing meditation. It will improve your ability to stay focused tremendously. Sit for a
minimum of 15 minutes every day, preferably ½ hour. Focus on your breath. Learn anapanasati
(in-out breathing meditation). Start practicing jhana meditation. I recommend Leigh Brasington’s
book “Right Concentration”. If you don’t know how to start, just use google. You can find plenty
of resources on the internet. Keep it basic, simple, and pragmatic. If you are just starting to
practice, I recommend you first learn to sit properly. Sit on the floor on a cushion with your legs
crossed (I like half lotus or a variation thereof) knees below your hips. Back straight, head
suspended, chin slightly lowered, gaze downward at about 30 degrees, hands on your knees or
in your lap. You can look up the basic position anywhere online. Breathe gently in and out
through your nose and from your belly. Don’t worry about your mind. Just gently focus on your
breath and holding your body still. Practice this for ten minutes every day until you feel
comfortable in the posture (usually about a month or so). Then you can start learning how to
begin clearing your mind and increasing your awareness of your breath. Stay away from
visualization techniques and new-age, transcendental garbage. If you want imaginary results,
practice imagination. If you want to improve focus and breathing and get real world results, then
do focus meditation and breathing.

17. Take cold showers and maybe consider regular ice baths. This will help to overcome your
opponent process mechanism in the dopamine system. Here’s an article that helps explain that:
https://www.artofmanliness.com/character/habits/how-to-do-a-dopamine-reset/ Wim Hof
methods are good, but be very careful. Some of his techniques can be physiologically dangerous
over the long term.

18. Start journaling every day. Physically writing things down (not typing) helps solidify the thoughts
in your mind. It also helps you go back and see your progression day after day and recognize
weak points. Find where and how you are slipping up. Make adjustments.

19. Develop a military-like regimen. Write out your goals for the following day before you go to bed.
Then write out a schedule to get them done. If you find a task takes a shorter amount of time
than you expected, great! You’re ahead of schedule. Move on to the next task. Attack, attack,
attack. If you finish everything early, then it isn’t time to “Netflix and chill”. Write out a new goal
list and attack again. Get it done.

20. Learn a martial art and get into a dojo or a fighting gym. This will help your social skills and
discipline. Boxing, Muay Thai, BJJ, and MMA, are great. But not everyone is cut out for hardcore
fighting. That’s ok. Find a disciplined, old-school martial arts training center in your area. Aikido,
Wing Chun, or Shotokan Karate may not be the best for street combat, but they are fantastic for
developing bodily and mental discipline. Try different places out and find one that works for you.
If you are older and injured, like me, you may want to consider taijiquan. It’s MUCH harder than
it looks if you do it right. Here are some links to authentic taijiquan training if you want to check
that out: https://discovertaiji.com/en; and https://damomitchell.com/taiji-program/
21. Find an accountability partner and BE BRUTALLY HONEST. Also, there are addiction programs in
nearly every church, synagogue, mosque, temple, etc. in every city, town, and village
EVERYWHERE! If you need help, do not be afraid to ask for it. You are not alone. You are human.
And there is no struggle that you could ever face that there isn’t another person out there who’s
trying to fight the same f#cking demon. Get the help you need.

22. Learn outdoors skills. How to build a fire. How to tie useful knots. How to properly chop wood.
How to whittle sticks. Study some basic herbal medicine and foraging for your area. Get outside.
Go camping. Go hiking. Learn how to use a compass or find your direction without one. Learn
star patterns and how the sun and moon travel across the sky in the span of a month. Figure out
how to survive in a grid down situation. Always tell someone where you are going and how long
you intend to be gone.

23. Clean up your room. If your living space is a mess, then your life and mind will be a mess. If your
workspace is a mess, then your work will be a mess. Get rid of junk (sell it if you can). Pair down
your possessions. Get organized. Get clean. You’re a man. Compose yourself as one. No excuses.

24. Start reading and rereading good, edifying books that have high ROI.

- The Bible
- The Quran
- The Dhammapada
- The Dao De Ching by Lao Tsu
- The Art of War by Sun Tsu
- The Book of Five Rings by Miyamoto Musashi
- Bushido by Inazo Nitobe
- How to Win Friends and Influence People by Dale Carnagie
- 48 Rules of Power by Robert Greene
- The Abolition of Man by C.S. Lewis (I also highly recommend Lewis’s essay The Necessity of
Chivalry: https://www.youtube.com/watch?v=-StpwwoU0dg)
- Meditations by Marcus Aurelius
- The Art of Manliness by Brett McKay
- The Way of the Superior Man by David Deida.
- The Brothers Karamazov by Fyodor Dostoevsky
- The Prince by Niccolo Machiavelli
- 1984 by George Orwell
- The Nicomachean Ethics by Aristotle

There are many more. You can use this practice to occupy your “free time” if you don’t want to
write out another to do list for the day.

25. Use the EasyPeasy method. Learn about the detrimental effects of what you are doing to
yourself. https://easypeasymethod.org/
26. Seek to cultivate real, valuable, meaningful, loving, caring, healthy relationships with real
women. Stay away from the hoes, the hookers, the OF girls, and the sluts. Stay away from the
spoiled rich girls. Stay away from the gold diggers. Stay away from the crazies and narcissists.
Stay away from the high-power, feminist manhaters. Stay away from the bridezillas and girls
thinking relationships and marriage are a fairyland. Look for the kind, nurturing, family-wanting,
conservative, modest, strong, realistic, pure of heart girls. Yes, they do still exist. Become a
genuine, authentic person yourself. Become the best possible version of yourself that you can
be.

27. Just Stop. Just freaking stop jerking off and watching porn. There is no advantage to it. There is
nothing good in it. STOP!

28. Do not give up. Do not lose hope. If you have failed, just get right back up and crush it. You don’t
have time to lie around and mope. Your competition is overtaking you. Make the day after your
failure the most hard-working, productive day of your life. Get up and get to it!

29. Another method is a tittering method. The EasyPeasy author argues against this (and not
without good reason), but I have found it does work for some people who are heavily addicted
(it has worked for me in the past to get me into long term, no-PMO, flow states). It involves a
series of sets of days with intentional MO-only “fails” between if you feel like it. Essentially, you
determine the longest you can go until you fail. For most men starting out on this, it’s typically
around a week. If you can’t last seven days, then start at seven days. At the end of seven days,
you take 24 hours to “binge”, but NO PORN and NO VISUALS. Only masturbation and orgasm.
Once the 24 hours are done, then you are back in monk mode for the next set which increases to
10 days. Then 14 days, then 18 days, then 21 days, then 25 days and finally 30 days. IF you
choose NOT to take a “fail” day, that’s fine. But if you don’t, then you still start at day 1 again for
the next set even if you didn’t “fail”. The point of this is to keep you off the porn, but still allow
some measure of release so that you don’t just despair with the thought that you will never
experience pleasure again. There are advantages and disadvantages to this method.

30. If you ABSOLUTELY can’t stand it…(And by that, I DO NOT mean mental or emotional fatigue. I
mean you cannot BIOLOGICALLY and PHYSIOLOGICALLY stand the urge. i.e. it’s been so long that
it’s involuntarily up, you can’t get it to go back down, you can’t make yourself think about
anything else, and your testicles and prostate are in pain because of the pressure...then, AND
ONLY THEN, is it better to waste 10 minutes in the shower relieving the urge, and IMMEDIATELY
get right back to it, rather than watching porn. That’s the perspective you have to take. The porn
(or whatever addiction you are dealing with) is NOT an option. At all.