Thursday, April 6, 2017

My Sexual Triggers

On another page in your journal, wri te your triggers . Triggers are people, places, events or routines that spark the craving for PMO. Do you get the urge when you are lonely, or just alone, or maybe every day at a certain time? One young man told me that his trigger was visiting the ho use he'd grown up in -- because that was where he'd first masturbated and that's where he "learned" the porn and masturbation connection. The triggers will be unique for each individual, and building this self - awareness will help you conquer the habit. Write your triggers down, taking as much time and space as you need.

You can always return to this section of the journal as you learn of more triggers over the next 30 days. Learn more at and 

A Sample Day's

Journal Entry Here's an example of what a daily journal entry should look like. It includes three main components: 1) a self - commitment to not using porn, 2) a plan for what you will do when the urge to use pornography strikes, and 3) a thought log that will help you track your mood, outlook, & events. My Comm itment to Myself Today: Today, I will practice soccer dribbling for 15 minutes whenever I feel the urge to use porn or masturbate. I know the urge will pass, and I also know I'm not the person who uses porn anymore. Thought Log 10:15pm: Pretty tough day . Had pretty strong urges in class because of M. Thought of a few sites I'd like to hit and videos I'd like to see again, but grabbed my soccer ball as soon as I got home and dribbled for almost 30 minutes. Felt refreshed and had no urges afterwards. Got t o work on assignments and am about to go to bed. Victory. . . for now. Your journal will look different, of course, but it's really important that you do your best to be diligent, every day. Okay, let's get started. Learn about having sex with someone you like.

Journal Exercise #1 Why I Am Doing This?

Let's get started with our first journal exercise. Take a moment to write down your motivations for trying to free yourself from this habit.

Believe it or not, if enough time passes in sobriety from PMO, it is all too easy to forget the pain, disarray, and chaos in our lives that can result from this habit. If you writ e it down before you begin -- as thoroughly and vividly as possible -- you can look back on it and remember how dark a place you came from, and how important it is that you avoid the temptation to re - enter that place. Take five minutes now and write it a ll down. Use as much space as you need.

Day Zero Ever tried. Ever failed. No matter. Try again. Fail again. Fail better. Samuel Beckett Day Zero is the day you decide to beat this habit and reclaim your sex life. Here's all I ask: every day, open this book, read the lesson, and do the work in your journal. That's the only way to ensure you get maximum benefit from this book. If you're reading this at night – watch the TEDx talk by Gary Wilson "The Great Porn Experiment" - then turn off the computer and go to sleep. If you're reading this during the day – watch the TEDx talk by Gary Wilson "The Great Porn Experiment" - then turn off the computer and carpe diem. Until tomorrow.

PE Program for Masturbation

To follow this program all the way through, you will need two things in addition to this book: 1. A journal - each day, you will fill out an entry. We'll show you what to write in a minute. 2. Five minutes set aside each day to review the day's reading from this book, and to complete your journal entry. We suggest yo u do this at the same time each day. Each day, you will have three tasks: 1) Make a commitment to yourself to abstain from PMO. You should write this commitment out in your journal. 2) Identify a healthy habit to substitute for the PMO activity. When ever you experience cravings for your PMO habit, you'll use that craving to trigger a different activity of your choice, instead. 3) Record any thoughts you have about the process or your progress. This journal will help you track your moods, emotions, energy levels, & thereby notice the benefits that come from being more and more free from the PMO habit. The program is simple, but it will not be easy. Let's take a look at the Resources you will have to help you on this journey. Learn more at and


The Willpower Instinct by Kelly McGonigal, Ph.D - This book lays out how self - control works, why it often fails us, and how to cultivate it. Highly recommended. We'll cover a lot of detail from this book over the next 30 days. The Power of Habit by Charle s Duhigg - A good partner to Willpower, this book explains in detail how the brain forms a "habit loop" and how we can hack that habit loop to reprogram our brains, habits, & lives. (You can also find on YouTube a short summary of the habit loop, and the important principles in his book.) Websites & Videos "The Great Porn Experiment" by Gary Wilson (TEDx). This is the must - view video introduction to what porn does to our brain. Visit the website and review their videos and articles. Forums - A Reddit forum community for those recovering from porn addiction. Probably the largest and most active forum on this topic. - The website home of the book 'Cupid's Poisoned Arrow' which suggests there are neurochemical drawbacks to repeated orgasm. Learn more at and


Here are some suggestions for healthy habits that you can use to replace the porn habit when you get triggered. This is only a starting list -- we are sure you can come up with many more ideas: • Visit • Journal • Start learning to program • Read a chapter of a good book • Listen to some music that inspires you • Do 25 pushups or sit - ups • Call a friend you haven't talked to in a while • Go out side and take some pictures • Sit quietly and watch your bre ath for 5 minutes (or more) • Go outside and jog around t he block 3 times (or more) • Watch a movie • Start working on that screenplay you've always wanted to write • Go to the store and buy yourself some organic vegetable s • Pick up a musical instrument and start teaching yourself using YouTube videos • Visit and read an internet forum for inspiration & support

Break Free From Masturbation

Welcome, my friend, to the next 30 days of your life. If you have acquired this guide, it means that you realize that your life would be better if you were free from the habit of using pornography. Over the next 30 days, we'll journey together in learning how to be more free from this habit. This book is divided in to 30 daily lessons, as well as two sections that contain Resources that will help you on this path. Each daily lesson will contain an inspirational quote, a short message to coach you through the challenge of that day, and about every other day, you'll learn a bit more about the science of behavior change , and how to strengthen your personal willpower.

This mixture of scientific advice, motivation & inspiration was hand - crafted in the Love & Freedom Lab and based on feedback from 250 early participants. Since then, the Program has been downloaded by over 20,000 individuals, all seeking to beat the porn habit & reclaim freedom and energy in their sex lives. They did it. You can too. Learn more at and


This program is about abstaining fro m pornography, masturbation, & orgasm (PMO). There is no judgment implied or expressed on the status of masturbation in and of itself. This program is for men who have come to realize their pornography use is a problem, and want to quit. You will be making a commitment to abstain from PMO each and every one of the next 30 days. We will be sharing tools and techniques that will help you do this, but ultimately, you have to make the decision to abstain, every day. PMO is a habit you're trying to get free from. Learn more at and

Habits can be made by you, and so habits can also be broken by you. It takes work, but it is possible. Breaking this habit is work you must do, and you must do it diligently, day in and day out. . . but you needn't do it alone. This book is designed to remind you daily that you are not alone in the struggle. It is also designed to re - direct you daily to communities where other men are breaking this same habit. Thirty days is just the beginning. Because everyone's situation is unique, you may experience great relief after just 15 days, or it may take 90, 120, or 365. Nobody can tell you in advance how long the road is -- what we can tell you is that traveling the road will bring relief to your life, as well as many other great benefits besides. Ultimately, you must make the choice each day whether you are traveling the road of recovery that day. . . or not. Learn about exercises for a larger penis.


There are two attitudes you can take with this program. The first attitude is: "Don't break the chain." That is, string together as many possible days as possible free from porn, masturbation & orgasm, ideally 30 days in a row. The second attitude is, "Best out of 30." You will simply keep track of each day you relapse, out of a possible total of 30, instead of starting back at square one each time you relapse. You should choose in advance the attitude that will be most helpful for your own abstention, then stick with it for the duration.