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Bad Habbit, Triggers, Goals :, Research, Solutions, Lustful porn VS…

- - - - Resist the barrier to entry, you only need to resist for a few minutes.
      - Most reasons people relapse is from boredom when you have an empty time in your day. Make sure that as much time in your day is planned out so that you push your porn use later into the day so that it can consume less of the day's dopamine, so it reinforces the behaviour less.
      - develop an emotional regulation mechanism, this could be breathing, meditation, excercise, a mechanism to emotionally regulate yourself.
      - Pay attention to your triggers and the things that cause you to crave pornography's. You need to understand them and then be mentally prepared for them and anticipate your reaction to them. Knowing them is good but you also need to be able to anticipate how you might feel because of them.
      - analysing your weak points likewise is like anticipating the times where these triggers can occur. Then try to work out what you could do to prevent yourself from cracking in those moments.
      - lack of community and oxytocin can drive addiction so being part of a community can really help with porn addicitons.
      - Self esteem is also a big part of pornography as low self esteem can lead you to spiral. Doing something you can feel proud of is an important part of building up your self esteem.
      - exercise can help to reduce the cravings for pornography and also uses up dopamine that could have been spent on reinforcing negative behaviours.
      - Urge surfing, acknowledge the urge and then ride it out for 60 seconds to not give in to any impulses that arise.
      - https://members.healthygamer.gg/c/porn-addiction
- - - - Watch a movie we want to watch and eat some ice cream.
      - let others know that we are tired and that we need to go to bed early.
      - Listening to music.
      - Make some tea or hot chocolate
    - - Warhammer, look into the bits box and see what we can make!
      - Look at Lego, Warhammer or WW2 magazines
      - Try doing some drawing
      - Social Interaction
      - Creative Hobby
      - Physical Excercise
      - Plan our week ahead so there are more activites
      - Tidy up room
- - - - 1) What on, When and Where 2) Emotions and Triggers 3) Break limiting beliefs 4) What feeling were you trying to escape from 5) How do you see yourself in this moment and how do you want to see yourself
    - - I used to be someone who when tired, mentally, socially and physically looks to porn, but I am becoming someone who does not use porn as an escape for negative but not bad situations in my life.
      - I used to be someone who always sought out the relaxation he wanted immediately, but I am becoming someone how can wait for their relaxation.
      - I was looking for something that would relax me and I couldn't find out what that was on YouTube so I turned to Porn instead. So i used to be someone who sought out solutions to my internal problems by buffering on YouTube, but I am becoming someone who can sit with those restless feelings and be okay with them.
      - I am someone who when feeling or seeing a negative situation or unwanted situation will always try to turn that into a positive one.