PMO Addiction: 9 Ways To Break It

  • Author: Sumit
  • Published: May 24, 2021
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What Is PMO?

PMO means Porn, Masturbation, And Orgasm. It is a cycle where you first watch porn then masturbate to it and get an orgasm. It releases an insane amount of chemicals like endorphins, oxytocin, and serotonin inside your brain, and that may imbalance your dopamine sensitivity.

How I Defeated My PMO Habit.

When I was 12 years old kid, I discovered masturbation and since then, it became an addiction.

Most doctors say masturbation isn’t anything bad. They say, it is good to pleasure yourself and pretty common in adults, but in my opinion, it is one of the most serious addictions.

I tried almost everything to quit it, but the grip was getting stronger and stronger. My body and mind began to feel its side effects.

I was hopeless. I knew it is hurting my body, still, I was fapping every day.

My immune system collapsed, I started to catch colds/fever almost every month.

Also, I became really skinny, my weight got less than 50kg (110lbs) and because of that, I began purchasing weight protein, mass gainers, and different types of supplements, but nothing was working.

I realized, if I don’t stop this addiction, I may end losing everything. I looked for help on the internet and found there is a community that helps to quit masturbation and porn addiction.

I saw there are thousands of people like me who are struggling with this addiction, and that boosted my confidence.

I created a list of what to do and what not, and then I searched what are the signs of masturbation addiction. Here is what I found.

Signs You Are A Masturbation Addict

  • Masturbating takes up a lot of your time and energy.
  • Your home, work, or personal life is suffering because of masturbation.
  • You might be late to meetings, cancel events, or leave social appointments early to masturbate.
  • You masturbate in public or in uncomfortable places because you can’t wait to get home.
  • You masturbate even when you don’t feel aroused, sexual, or “horny.”
  • When you feel negative emotions — such as anger, anxiety, stress, or sadness — your go-to response is to masturbate for comfort.
  • You feel guilty, distressed, or upset after masturbating.
  • You masturbate even if you don’t want to.
  • You find it difficult to stop thinking about masturbation.

After knowing what are the signs of masturbation addiction, I created a plan to stop this obsession.

I took ideas from YouTube, the Reddit community,, and books.

Here are the things I added to my day to day routine:

  • Limiting social media usage to one hour a day
  • Meditation for at least 15 minutes a day
  • Follow top Nofap Youtubers
  • Joining a Facebook Group
  • 50 Pushups in a day
  • Taking cold showers only
  • Talking to real girls
  • Sharing my experience with my friend
  • Reducing negative thoughts

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One Hour Social Media

Social media nowadays are filled with vulgarity (especially Instagram). You will hardly find a video where the creator is showing their real talent, but you’ll easily find a video where the creator is doing nothing but only showcasing their body to get views and likes.

I am not judging someone, but these kinds of videos may increase the cravings to masturbate. It also boosts body insecurity. You should avoid them as much as you can.

  • Only follow talented creators
  • Unfollow models
  • Follow motivation pages
  • Use social media only to gain knowledge (Social Media is a great source of what’s happening in the world)
  • DO NOT USE THEM FOR MORE THAN A HOUR (especially Insta, Tiktok, Twitter, And Facebook)

Meditation For At Least 15 Minutes A Day

During your journey, you’ll face a situation where your mind will constantly push you to masturbate. In that situation, most people will relapse. You’ll need to be calm and choose the right decision.

Mediation plays an important role in making us calm.

Calmness is extremely important to handle tough situations. It helps to make good decisions as well.

Mediation not only saves you from a relapse but also reduces the chances of many brain and body diseases.

Here are some tips on how to meditate:

  • Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
  • Close your eyes. We suggest using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down. 
  • Make no effort to control the breath; simply breathe naturally.
  • Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus to your breath.

Follow Top NoFap YouTubers

YouTube is a great source to get some motivation and learn something new. There are many really good YouTubers out there sharing the best information on how to conquer Nofap.

I’ve learned a lot from them. Subscribing them may help you stay on your journey longer and beat your addiction. Here are the YouTubers I suggest you follow.

Improvement Pill

Captain Sinbad

I am lucid

Seth Alexander

These YouTubers are doing a tremendous job in helping people like me. Watch their work, it’s awesome!

( Porn Is Sucking All Your Energy, Save Yourself From Harmful Effective Of Porn And Masturbation, Try Reboot Cure Today!)

Join A NoFap Facebook Group

These groups could be helpful for you. You’ll find thousands of people there who wanna quit PMO addiction like you.

You can post your streak, ask questions, get help, and make new friends. Here is the link to join my Nofap Facebook group.

50 Push-Ups A Day

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders.

When done with proper form, they can strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Push-ups can also improve your mood because they release endorphins and make you feel good.

Whenever you feel low, do push-ups, not masturbation.

Take Cold Showers

Cold showers kill urge almost instantly. I use them as a weapon. They shift your mind easily and helps you focus on things that are more important than fapping.

Whenever I feel like I am about to relapse, I splash the cold water on my face, or if possible I take a cold shower.

A normal shower can also be effective but taking a cold shower is a better option because it not only saves you from relapse but also provides some incredible benefits, like calming itchy skin, increasing circulation, reducing muscle soreness post-workout, and glowing hair and skin.

Talk to real girls

Face-to-face talks are effective in understanding a person’s emotions well. It boosts communication skills and may lessen anxiety.

Talking to a woman will help you understand the true feelings of women.

Most women hate porn and they don’t behave at all like those porn actresses you see in the videos. Women want a man who respects them, makes them laugh, and is confident.

Share it with your best friend

A true friend will always support you. Share that you are on a Nofap journey and want to complete 90 days.

Whenever you will feel low, just call them or spend some time with them so that you can escape that tense position and continue your journey.

Stay away from negative thoughts

Don’t worry if you have lost this battle multiple times. I believe one day you’ll complete this journey.

You are never a loser until you quit trying.

I know it feels like you can’t get through this addiction but believe me, it is possible, many people are actually reaching the 90 days milestone.

It is all about how strongly you want to reach there. This challenge will never get easier only you will get stronger.

(Relapsed Again? Try Reboot Cure And Say No To Porn And Masturbation Forever.)

How Many Attempts Did I Take Before Reaching 90 Days

Failure is the stepping stone to success. It took me more than 20 attempts before reaching the ultimate milestone.

For me, it was 20 attempts, but for some, it could be more than or less than that. Don’t lose hope or feel sad because at least you are trying some people aren’t even doing that.

How Long Does It Take To Recover From PMO?

It depends on how badly you’ve been affected by it. In some cases, it could take more than 90 days, but normally, it takes less than that.

You can add things like exercise, leafy vegetables, Yoga, and mediation to recover from it faster.

What Happens After 90 Days?

You’ll feel really good. Your confidence, muscle strength, sex life, and immunity will improve, and anxiety, sadness, and negativity will fade.


PMO addiction is killing your confidence, increasing depression, and keeping you away from reality. It isn’t easy to quit this addiction, but you can overcome it, you just need to keep trying.

Thanks For Reading!

Sumit is a chemical engineer and a motivational speaker. He is a regular contributor to


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