I’m about to take you on a journey.
But bear in mind that this journey will be counter-intuitive. So counter-intuitive that you’ll have to pay close attention and question your prior convictions about nofap.
I advise you to get a cup of coffee, get comfortable, and let me take you on a ride of self-discovery.
If you’re all settled in, our journey will start from the day you were born.
At birth, you came equipped with a brain.
What you didn’t know was that your brain had two different people living in them.
Right from that very first day, you had two different selves in your head.
It’s on these two selves you’ll rely on for your life’s decisions.
From the mundane decisions like what to eat for breakfast, to the most crucial ones like what course to study in college.
These two selves will guide you through life.
They’ll save you from getting eaten by a dangerous animal, they’ll help you fall in love, help you procreate, help you earn money, and help you navigate this complex world for survival.
In an ideal world, where you are a perfect version of yourself, these two selves have entirely different roles to play at certain stages in your life.
But since you live in a PMO addiction world, they’re doing each other’s work.
As a result, they’re always in a constant battle for dominance and control over your brain.
Oh, I almost forgot!
You should know that due to a minor technical issue—the human brain develops from the back to the front, you wouldn’t get to FULLY meet one of these selves till you’re 25 years old-ish.
This meant that one of these two selves already had an unfair advantage in the form of a head-start over the other self.
But don’t let me get ahead of myself.
On this journey, I’ll be revealing to you the relationship between these two selves and what they have to do with your porn addiction.
You’ll discover how to play these two selves against each other and actually gain freedom from porn and masturbation addiction forever.
You’ll also learn the 5 habits that if anybody looking to walk away from porn and masturbation addiction will develop, they’ll help him/her achieve the nofap challenge easier than ever before.
And not just to quit porn, if you take on these habits, your overall quality of life will greatly improve.
But first, let’s meet these two selves I’ve been raving about.
The two selves
There’s a famous story about a father telling his son that in a man, there are two wolves.
The Father continued, “Son, the wolf you feed the most will grow stronger, while the other one will grow weaker.”
Confused, the son asked his father, “father, which of the wolf is best to feed?”
The father didn’t say much after that. All he said was, “make sure you feed the right wolf!”
This story is often used to reference the two polar opposite selves that I’ve been talking about.
And for you to decide which of these selves is best to nurture, let’s meet them first;
The first self is the limbic system
The limbic system is a collection of brain structures comprising of the amygdala, hippocampus, and hypothalamus.
All of these brain parts are located beneath the cerebrum.
This is a very primitive part of the brain that your ancestors used to survive against their rattlesnake neighbors when they were living in the wild.
The Limbic System gives you the drive to have sex, to eat, to seek instant pleasure and instant rewards.
It’s the section of your brain that’s responsible for impulsiveness, controls the fight or flight mechanism, and regulates your emotions.
When you see immediate rewards like an orgasm, the limbic system gets activated and triggers the Go! Response of “I WANT IT NOW!!”
Since this brain is said to be primitive, it’s sometimes referred to as the chimp. It’s an emotional machine whose only instinct is to survive.
If you’ve been paying attention so far, you should have guessed that this is the self that you met at birth.
This is the self that helped you survive from birth till you’re 25 years old-ish.
When you were born, you couldn’t speak, you couldn’t move, all you had at your disposal was this brain that kept triggering your crying mechanism anytime it perceives hunger.
In short words, this brain kept you alive when you were a baby and when you were young.
The other self was there all this time. It just hadn’t fully developed yet. You hadn’t met it in its finished form yet.
So, till you’re 25-ish, you’re mostly living your life on impulse.
Let’s fast-forward to the time you were 25-ish.
The other self is now really developed and it’s now time you two met each other.
Ladies and gents, I give you…drumroll please…..the other self;
The prefrontal cortex
The prefrontal cortex is the part of your brain that developed later along the line of your evolution as a fully functional human being.
It’s often referred to as the human part of the brain.
It’s the part that’s responsible for; problem-solving, logical reasoning, imagination, working memory, your ability to delay gratification, and perhaps the most important function of all, your WILLPOWER.
The prefrontal cortex is often referred to as the CEO part of your brain.
This is because, on its best days, it’s the part of your brain that’s supposed to control all the other parts—due to its executive reasoning capabilities.
The prefrontal cortex sounds cool, right?
If you’re smart like the rest of us, this is the self you want in control of your brain as you grew older.
This is the way nature intended it!!
There has been a dark twist in our story!!
Did you notice this dark twist?
You’re about to.
Why Porn has such a strong hold over you
At what age did you watch your first porn?
Were you 25-ish and above?
You’re probably not.
Most of us (95% of us) started watching porn below the age of 17.
Some people started watching porn as early as 7 years of age.
Getting hooked to a compulsive addiction at an early age is devastating for the prefrontal cortex. This was shown firsthand in a study conducted at the CHU Sainte-Justine Research Centre.
This study revealed that adolescents who started smoking marijuana as early as 14 do worse by 20 on some cognitive tests and drop out of school at a higher rate than non-smokers.
But if these teen hold off until age 17, they’re less at risk, and performed equally well as adolescents who did not use cannabis.
So, the logic is this;
Excessive porn watching and masturbation are compulsive habits. Therefore, the more you’re doing it, the more you’re feeding your limbic system, A.K.A. the chimp.
So, the more PMOing you were doing in those early years of your life (when your prefrontal cortex was still developing), the bigger your limbic system becomes.
Here’s the kicker;
Remember the story of the father that was telling his son about the two wolves?
The bigger your limbic system, the smaller your prefrontal cortex. And vice-versa.
As you keep having your happy hour in front of your computer screen, you’re actively impairing the development of your prefrontal cortex.
So, at 25-ish, you’re left with an impaired logical brain and a very BIG chimp.
This is why you keep doing nofap and keep relapsing. This is why it seems like there’s no way out of this addiction cycle no matter how much willpower you put into the nofap challenge.
No matter how much you promised yourself you were going to complete the nofap challenge this time; you wouldn’t know how it happened, but, on the third day, or the thirtieth day, you’ve relapsed after watching porn for 2 hours.
Achieving the nofap challenge will always seem like an endless cycle of doom.
Our journey is starting to get gloomy, isn’t it?
Well, that’s the reality of most PMO addicts.
If it’s any consolation, you should know that for this entire post and everything said here to make sense, and for there to be light at the end of the tunnel for you, it has to get gloomy at first.
Otherwise, you wouldn’t recognize the light. And you would have missed the whole point of this post.
But what led you to porn?
I want you to think back to the first time you ever watched porn.
What was the reason why you watched that porn video?
Your reason might be the curiosity about the female’s naked parts, or because you were an unsupervised teen, or because a friend gave you a cool DVD, or that you felt it was time to explore your sexuality.
One of these will certainly be the reason for that first time out with porn for the most of us anyway.
Instead, I want you to think about what led you to keep coming back to watch porn subsequently—after the first time, after the second time, after the third time….till this moment.
If you give this a deeper thought, you’ll come up with reasons far different from the ones above.
You’ll come up with reasons like; loneliness, boredom, depression, shyness, acting out fantasies, father issues, mother issues, inability to get girls, being left out of a class party, having an unhappy marriage, poor self-image, being unsuccessful financially, and so on.
The truth is that after that first time, porn is no longer something you were exploring. It’s become something you’re using to cope with some other issue, on a much deeper level. You keep using it to cope with whatever that issue is because it temporarily releases dopamine in your limbic system and this makes you feel accomplished for….. 2 seconds.
And while all these were going on, you were shutting down parts of your prefrontal cortex more and more.
I can bet it with you that ALL the reasons you’re using porn to cope with a deeper issue can be traced back to an impaired prefrontal cortex.
Your prefrontal cortex is far more important than you know
In the famous study on self-control, carried out as a marshmallow test for preschoolers, Walter Mischel and his colleagues found two opposing brain systems that were in constant conflict in the children’s minds.
One brain wanted to eat the one marshmallow now and damn all consequences, while the other brain wanted to wait (for 15 minutes) on eating the one marshmallow now, so as to get two marshmallows.
Mischel and his colleagues named the ‘damn-all-consequence’ brain the hot system. The hot system, found in the limbic system of the brain, operates on impulses and emotions.
They named the rational part that wanted to delay gratification; the cool system.
The cool system is centralized where, you guessed it; in the prefrontal cortex.
The significance of the marshmallow test was when the researchers followed up on the preschoolers a decade after the initial experiment.
They found that the preschoolers with the more active cool system, who were able to delay gratification for 15 minutes back when they were 4 years old, had better SAT scores.
They also developed better social cognitive and emotional coping skills.
40 years later, the preschoolers are now in their 40s and 50s and Mischel and his team still followed up on the then-preschoolers and found that the more active cool system preschoolers continue to enjoy advantages of a more active prefrontal cortex till date.
They excel in education, have a greater sense of self-worth, and are less prone to drug abuse—when they were compared to their counterparts that weren’t able to resist temptation when they were in preschool.
In effect, researchers have shown that your prefrontal cortex influences your happiness, your success in life, your sense of wellbeing, and your grades at school.
It even spans to how you make conversation with females, how much self-control you have—if you spend all your day playing video games, or spend all your day on Facebook, or if you get addicted to other destructive compulsive habits…
The brain is plastic, but….
Thankfully for all of us, the brain is plastic in nature.
That means it can change physiologically.
Hence, the nofap challenge.
Rebooting your brain with nofap literally means feeding your prefrontal cortex with willpower—like a brain food that makes it grow bigger.
And since you’re no more over-stimulating your limbic system with porn—it gets smaller.
When people say their reboot is complete, what has happened over the course of the three months is they’ve actually fed the right wolf for that duration of time.
But there’s yet another twist in our story for those of us that started using porn as a coping mechanism way too young.
The little twist is two things I like to call the;
- The Willpower paradox: You have an impaired prefrontal cortex and you’re expected to exercise willpower to complete the nofap reboot.
- Your Emotional pit: You have an emotional issue you’re using porn to cope with.
It’s because of these two things that you can’t seem to get the nofap streaks together.
This is why I always tell people that are having difficulties with nofap and are seeking my advice that quitting porn is not enough to quit porn.
At the end of the day, porn addiction is a symptom of some bigger issue in your life.
Even if you manage to complete the three months of nofap, if you don’t find and fix the two things above, you’ll eventually use porn/other compulsive addictive habits to try and cover up that emotional pit.
And if you are doing nofap and you keep relapsing, but you’re fixing the two things above, you would just discover one day that you’re bigger than porn and you’ll walk away from porn forever.
Quitting porn is not enough to quit porn; so, Find it and FIX IT!!
My advice is this; forget about relapsing on your nofap for a moment.
Instead, focus on fixing these two things;
- How to rebuild your prefrontal cortex
- How to fix what you’re using porn to cope with
While you’re at it, even if you relapse on your nofap, don’t care. Just focus on doing the two things above.
Because at the end of the day, quitting porn isn’t enough to quit porn.
If you quit porn or you do the NoFap hard mode for three months, and nothing else really changed in your life, both internally and externally (especially internally), chances are you’ll go back to porn.
Instead of forcing yourself to become someone who doesn’t watch porn, why don’t you just become someone who doesn’t need porn?
A man that’s forcing himself to stop watching porn needs that dopamine hit he’s getting from porn to make himself feel good for…2 seconds.
A man who doesn’t need porn has trained himself to get dopamine and endorphins from different healthier sources. It might be hard for him at first, but with time, his brain adapts.
The 5 habits that will make you stop relapsing on nofap
People often think that nofap is the only way to reboot a porn-wired brain.
They are right!!
But they often think that nofap is the only route to rejuvenating their prefrontal cortex.
On your nofap journey, you need to have it in mind that nofap is also a journey of finding it and fixing it.
So, let’s discuss 5 habits that will serve as the vehicle that can take you from where you are, to where you can identify and fix the emotional issues in your life. Also, this habit vehicle will take you to where you can rejuvenate your prefrontal cortex.
You would have seen someone mentioning these habits somewhere before.
They might have talked about how one or two of these habits have really helped them with their nofap.
You might have even tried to take up one or two of these habits in the past. But the only issue is that you can’t get them to stick.
Well, that was why we had a long talk before getting to the habits.
Everything you’ve been reading so far is so you’ll understand why you need to make these habits stick. Your nofap success does depend on them.
So, whenever you’re on nofap, make sure you’re doing these 5 habits and watch how you’ll have much more control of your brain and a better life as a result.
And at the end of the day, you’ll stop relapsing to porn as a bonus.
I’ve listed the habits below in their order of importance and the order you should attempt to do them daily.
Habit #1: Meditate!!
This habit is non-negotiable for you, or any other porn addict out there.
This is the first habit to tick off your list.
I could go on and on about the benefits of constant meditation but I’ll stick with what you stand to gain emotionally, and what it will do to your prefrontal cortex.
Nothing builds up the volume of the prefrontal cortex area of the brain faster than a consistent meditation practice.
Research out of a project at the Max Planck Institute in Leipzig, Germany has pointed to mindfulness meditation as the type of meditation that really builds up this region.
So, for this functionality, mindfulness meditation is the best type of meditation to do when you’re on nofap.
When you meditate consistently, your brain secretes healthy D2 dopamine
Remember that you’re using porn to cope with something. And you became addicted to porn because of the unhealthy dopamine it secretes that makes you feel good for…2 seconds.
It’s been found that long-term mindfulness meditation causes a 65% increase in endogenous dopamine release in the cortex and basal ganglia.
Not only that, a 2019 study confirmed that due to these dopamine activities, people who practice mindfulness meditation are less influenced by the negative things around them.
If you make mindfulness meditation a habit, you have a ready-made source of dopamine. Dopamine that’ll make you feel good for a whole day.
With time, you wouldn’t need that 2 seconds dopamine from porn anymore.
Mindfulness meditation helps you separate your thoughts from yourself
The whole point of practicing mindfulness meditation is to be mindful of one’s thoughts.
Once you really get into this practice, you’ll start noticing that thoughts just come and go.
And you’ll also get to know how random these thoughts can be.
With constant practice, you’ll learn how to stop impulsively and compulsively reacting to these thoughts.
This impulsivity and compulsivity is the reason why most people relapse on nofap.
A porn thought comes, they keep thinking it, it escalates into a full-blown craving, and before they know it, they’ve relapsed.
Mindfulness meditation helps to avoid falling into this porn-thought pit.
How to make the mindfulness meditation practice stick
The problem with any habit is the ability to stick with it. To always find the time in your busy schedule to make it work. Even on days when you’re not feeling like it.
The number one trick to starting any habit (so well that it sticks) is to make the habit easy to do and not time-consuming.
The beauty of mindfulness meditation practice is that you can be doing it for 5 minutes daily and still reap all the benefits.
But you have to do it consistently (preferably every day).
One other thing to note is that when you start doing it (first three weeks), you might feel like nothing is happening. You might not even be as focused as you would like to be for your meditation sessions. Just keep doing it. Believe me, it’s working.
To make it easy for both the starters and long-term meditators, there is a 10-minutes guided meditation mp3 that comes as a bonus with my AWWP course for breaking porn and masturbation addiction forever. This mp3 will fast-track your meditation progress.
Habit #2: Work out!!
If you’re really serious about achieving your nofap challenge, you need to start working out.
Either you join a gym (most preferred option for a PMO addict) or you do it in your room, it’s a must for you to work out when you’re on nofap.
These are the reasons why you should start working out;
Working out helps to rebuild your prefrontal cortex
Working out constantly builds the prefrontal cortex. Especially the left hemisphere.
It improves working memory and other cognitive abilities of this region of the brain.
This was confirmed by a 2013 study conducted on 14 adults.
Working out is an instant source of willpower
After years of research in the field of decision making and willpower, researchers have concluded that exercising is the most instant and potent source of willpower.
So, if you’re working out consistently, aside from rejuvenating your prefrontal cortex, you’re also solving the willpower paradox I discussed earlier.
Working out releases dopamine and endorphins in the brain
Working out is another good source of healthy dopamine and endorphins that would last.
When you start working out consistently, it’ll hurt at first. You’ll have sore muscles and sore joints. But if you stick with it, you’ll soon notice a profound change in your mood. Your brain will secret these feel-good neurotransmitters to compensate for the soreness.
And as a bonus, because of the release of these neurotransmitters, you’ll become addicted to working out.
Working out makes you a more attractive person
Regular exercise can transform you. It can literally change your physical appearance.
Having a built, well-toned body can place you a few steps ahead in the dating hierarchy.
Additionally, working out releases more testosterone hormone in your body. This hormone has been dubbed the attraction hormone by scientists after several years of research into attraction.
On a deeper level—emotional level—what is the link between being addicted to porn and attraction?
One of the most prominent reasons why most guys continue to use porn is their inability to get girls.
That’s the truth with majority of male PMO addicts.
Guys that have a healthy dating life don’t stay home jerking off to porn on Friday nights.
Working out consistently takes you a step closer to becoming more attractive, which improves your dating life tremendously.
If a terrible dating life is an emotional issue for you, as your dating life improves, you won’t need porn anymore.
How to make the habit of working out stick
Working out is easier said than done.
That’s probably why the benefits (of sticking it out and doing it regularly) are so wide-ranged.
That said, for different purposes, the approach to the type of exercise you choose should also different.
For instance, the best dopamine-boosting exercises are moderate-intensity exercises. For the best testosterone-boosters, these are the weight training exercises. We also have the HIIT family of exercises that releases endorphins and rebuilds the frontal cortex.
However, the bottom line is that no matter the type of exercise you choose to go with, you’ll reap the benefits above—only if you’re consistent with it.
The best approach to making an exercise habit stick and effective is to register with a gym. Get a gym partner that will act as a motivator and accountability partner.
The early days are the hardest, but if you have the grit, with time, it becomes something that if you don’t do, you feel weird.
When you purchase my AWWP course for breaking porn and masturbation addiction, you’ll find exactly the methods I used to conquer the evils that stop you from working out consistently. You’ll discover the exact way I layered my work-out. This simple layering helped me go from somebody that NEVER works-out (that have a pot belly) to somebody that works-out 5 days a week consistently.
Habit #3: Eat Healthily!!
What you eat is what you get!
Your diet is vital to your performance, your mental strength, your WILLPOWER, and your existence as a whole.
Nowadays, people eat junks and they give excuses like lack of money, lack of time to cook, or that healthy foods don’t taste good for not eating healthier.
But all these are flimsy excuses.
What you lack if you don’t eat healthily is commitment. If you’re determined, you’ll eat healthy foods.
You might be wondering what a healthy diet has to do with nofap.
It’s everything to nofap.
The link between this habit and nofap is so vast that if I were to start exploring it, I can fill an entire post with it.
But let’s just discuss some of those benefits you stand to gain with your nofap if you adopt this habit;
Eating healthy during nofap will boost your willpower
The food you eat is linked with your ability to exercise willpower during the course of your day.
And the number one thing you need to be successful with nofap is willpower.
If you stick with a healthy diet, you’ll soon notice an improvement in your ability to resist the urges to watch porn while you’re on nofap.
Eating healthy gives you clearer skin, which makes you much more attractive
When you eat healthily, your face starts to glow.
And when it comes to attraction, having good skin is a pre-requisite.
Again, this increases your overall confidence in your dating life.
Eating healthy keeps you healthy and increase your energy levels
Your willpower system is affected when you fall sick.
But when you eat healthy foods, your immune system becomes much stronger. You would be able to wade-off disease easily.
Also, you have more energy to go about your day-to-day activities smoothly. This energy can be used to work on the rest of the habits we’ve been discussing.
How to make the habit of eating healthy on nofap stick
It’s difficult to change up your diet in an instant. Especially if you’re already addicted to junk foods.
The key is to take baby steps and start from supplementing your diets with fruits and veggies. Fruits and vegetables are your best friends during this period.
Gradually, change your diet from something fried to something cooked. Switch from flour to whole grains. Switch from animal-based foods to more plant-based foods. And with time, substitute eating out to cooking at home.
As you do these for a while, it becomes habituated.
[Bonus] In my AWWP course, I reveal the exact scientifically-proven to work diets that I use to boost my willpower during the course of the day. And I also reveal exactly how to tailor this diet specifically to nofap.
Habit #4: Live on purpose!!
This habit is one of the most important—if not the most important habit you should form when you’re on nofap.
Because this is the habit that will ultimately help you fill that emotional pit we’ve been talking about.
Generally speaking, any emotional issue that any human being on this planet might have will always be because he/she is trying to get to an emotional state; A state of Happiness!
A state of Happiness is what we’re all chasing subliminally every second of every day. But because it’s life, there are resistances and experiences that blocks us from getting to that state.
If you can connect the dots, you’ll notice that some of us made the mistake of thinking that porn will make us happy. And that’s why we became addicted to it in the first place.
The mistake we made was that we thought the state of happiness is the same as the shortcut we (mostly) use which is the instant feel-good dopamine-rush we get when we indulge. We think they are the same. But, they’re totally different things.
This is why the majority of people live in a dopamine-chasing world.
You over-eat to satisfy that dopamine craving. You have sex compulsively to feel good and you watch porn excessively to feel good for……2 seconds.
Happiness is something internal. Something innate. It’s a state of being. It’s something you continuously work to attain and sustain. And over time, it becomes a habit.
If I were to advise you on one of the ways to easily achieve this state of happiness, I would simply tell you to; find a purpose, and find yourself a passionate hobby. That’s me making it overly simplistic for you.
When you live your life on purpose, you become happy. When you do things you’re passionate about, you become happy.
So, why is a purpose, passion, and your hobbies so key to your happiness? Why am I preaching this gospel to you?
Because if you have these things in your life, you won’t have to rely on other people’s actions or other people’s emotions to be happy. At those moments when you do those things, you are in-tune with your higher self. And this puts you in a high vibrational state.
When you’re on nofap, and you’re doing more of what you’re passionate about, time stands still and the last thing that would be on your mind will be porn.
With time, you’ll no longer need to subliminally fill that emotional void with porn or any other dopamine-spiking activity.
Your brain on happiness
Researchers have concluded after years of research that being happy activates the left prefrontal cortex and also strengthens it with time.
Aside from that, when you’re doing something you’re passionate about, your brain releases dopamine and endorphins.
How to form the habit of living with purpose and passion
Really think about what you’re passionate about. Is it;
- Animal rights,
Or any other thing, just figure it out for yourself.
“My imagination won’t turn off. I wake up so excited I can’t eat breakfast. I’ve never run out of energy.”
– Steven Spielberg
To form the habit of waking up in the morning feeling like Steven Spielberg, do something that relates to your passion every day.
Even if it’s for just 15 minutes every day, the whole point is to make it a habit.
As the dopamine builds up, and strong neural pathways are built to the passionate habit, you unconsciously habituate it and your prefrontal cortex becomes stronger as a result.
“The moment that all is right in my world, that perfect moment in my life that I wouldn’t trade for anything is right after I finish a writing project. It’s an amazing high that makes everything I do leading up to that moment worth it.”
– Frank Daemon
As a cherry on top, if any of your purpose or passion or hobby can eventually make you good money in the long-term, then you get bigger dopamine hits.
Habit #5: Get more social!!
I know I know. You’re an introvert.
That’s probably why you became a porn addict in the first place.
And if you weren’t an introvert when you started using porn, chances are that you’re now tending to become one.
Porn indirectly makes you more introverted. According to this study, it has to do with the shortage of D2 receptors in the brain. And that’s a hallmark characteristic of a porn addict’s brain (shortage of D2 receptors in the brain).
The truth is no one is supposed to be a perfect introvert just as no one is a perfect extrovert.
There’s just a case of finding the right balance and realizing when you need to get out of your comfort zone.
Human beings are tribal by nature. There’s always this part of us that wants to connect and have tactile contact with other human beings.
So, when you’re on nofap, expand your social life a little bit more.
Learn more about social dynamics so that you’ll be comfortable in social gatherings.
The idea is that you want to get out of the house as much as possible and be around people as much as possible. This is so crucial to relapsing when you’re on nofap.
At the end of the whole thing, I want you to be an introvert by choice, not a porn-induced introvert.
The following are tips on how to improve your social life;
Join a gym
The reason why I recommended joining a gym when I was discussing exercising (Habit #2) was because of the social aspect of it.
You have to get out of your house to get to the gym and at the same time, you get to meet people.
For me personally, my number one hook-up spot is my gym. I get to meet positive thinking women who are pro-active with their lives and that’s good enough for me.
Your passion project can make you more social
If habit #4 is something that will make you go out more, that’s a bonus.
People on nofap usually take up a lesson on playing an instrument, cooking, learning a new language, and so on.
If you have to learn a skill as part of your purpose/passion project, why not take up a physical class. Don’t make it an online course.
Say ‘Hi’ to them
Most of socializing is approaching a stranger and saying ‘hi’ to him/her.
It’s not until you drink yourself to stupor at the bar that you’re socializing.
You can meet anybody anywhere. But the most important step is the first interaction which you’ll need to initiate.
You’ll be amazed at how quickly your social circle expands if you make it a habit to approach strangers.
The science of habit stacking: the best way to approach these habits for them to stick
Why do you fail to make habits stick?
I can think of different reasons but the prominent one is when you run out of the initial motivation that pushed you to the habit in the first place. This occurs when the habits get hard and your body wants to go back to the status quo.
And believe me, when you start doing the habits I just outlined, they’ll feel foreign to you.
So, you need to make the habits as simple, and as easy to do as possible when you’re starting out.
Also, I don’t expect you to attempt to take up all these habits all at once. It won’t stick. You’ll probably drop them all after the first two weeks.
Take the habits one at a time, and start stacking them on top of each other.
How I trigger and stack the habits above: My morning routine hack
I wake up very early in the morning around 4-5 am.
Everywhere is quiet.
I wash and floss my teeth to get rid of all the germs that have accumulated on my tongue—disgusting to discuss but healthy.
I drink a bottle of alkaline water to flush all the acidic deposits that has accumulated in my body from the previous day. The alkaline water also balance my body pH to kill hosts of diseases.
After that, I do the 7-minute HIIT full-body workout.
I draw a warm bath and have my bath immediately after the workout.
I sit down and I meditate for 40 minutes.
Then, I start my day.
At night, after the day’s hustle and tussle, I switch off all my devices, prepare my alkaline water-bottle for the next morning and put it at my bedside.
I do a 5-minute gratitude drill, meditate for 30 minutes, and hit the bed. I get at least 6 hours of sleep (this is another habit that’s important for willpower).
There are some days that I don’t get to do the night routine. But the morning routine is a must for every morning.
After 65 days, I was able to FULLY habituate the morning routine. It was at that point that I woke up and couldn’t not do the morning routine. I feel so weird throughout the day if I don’t do it.
After these 65 days, I registered at a gym and from then on, during the day, I go to the gym 4 days a week and I mostly do weight training.
If you analyze my morning routine, that one and a half hours is a stack of different habits (some of those habits are Habits #1 and #2).
The cycle of my morning routine begins in the night when I put that water-bottle at my bedside. The water-bottle acts as a trigger for me in the morning to go about my simple routine.
Habit #3; I do with fruits, veggies, and cooking my food. I’ve done this for so long, it’s now second nature.
Habit #4; is my writing gig and learning how to play the piano. My writing gives me joy a percentage of my income and I always try to improve on it by learning. But as far as the piano lessons, I’m not getting better and I don’t know why. But I enjoy practicing it.
Habit #5; well I’m still getting better at saying ‘hi’ to strangers and I meet people at the gym when I’m in the mood. But I’m more social than before because I’m in love with my body now and I want to show it off at every chance I got. All those hours at the gym are paying dividends.
Learn my 2-minute and 2-day rule
To really solidify these habits, I have some certain rules that I use. And in my course; AWWP, I reveal these rules which you can also apply to make these habits easier on you, and also make it become second nature.
Conclusion: What inspired this short guide?
I never stood a chance against porn addiction. I started watching porn too young.
As a result, nofap looked like a mountain I couldn’t climb.
Nofap was a real struggle for me. For more than 7 years, I couldn’t go on nofap for more than 12 days.
I would relapse and go on the chaser. Binge for two months, and manage another 5 days of nofap. It was a nightmare.
At the end of the day, I used these counter-intuitive hacks on my brain to finally succeed in Nofap and gain freedom from porn and masturbation forever.
If you want to give yourself a fighting chance, as I did, take on these habits.
Just sit back, and watch the transformation that will occur in your life.
And before you know it, you become the man that doesn’t need porn to make himself feel good.
If you have any questions you’ll like to ask me, thoughts you’d like to add to the post, use the comment section below.
And please, please, and please, share this post. You never know who it might help.
Till we speak again, STAY HEALTHY, STAY WEALTHY.