Warrior’s Guide

Introduction 3

Theoretical framework 5

Chapter 1: Frying your brain 6

Chapter 2: War 9

Chapter 3: Embracing the placebo effect 11

Chapter 4: Preparation Week 14

Chapter 4: Final Visit 19

Chapter 5: Mindset 21

Chapter 6: The First Weeks 24

Chapter 7: Relapse 26

Chapter 8: The Barrier 27

Chapter 9: Another Relapse 30

Chapter 10: Tips 30

Chapter 11: Just one more time 40

Chapter 12: The Subconscious 41

Chapter 13: The Ritual 42

Chapter 14: The Journal 43

Chapter 15: Women 45

Chapter 16: Freedom 46

Thank you 49

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Introduction
Let’s skip the bullshit.

If you’re reading this you want to break free.

You’ve probably already identified the harm porn does to you.

The incredibly addicting super stimuli frying your brain and destroying your life needs to
go.

But this addiction isn’t like any other addiction.

This addiction is tied to your sex drive.
Although the withdrawal symptoms are very mild, the urges are very strong.
The reward is just a few clicks away.

“Just one more time”

How many times have you told this to yourself?

Well it’s time to quit, for good.

Online there are many guides on quitting pornography.

They claim that after 30 days, you’ve kicked the addiction.
This is not true.

This fight is way longer than that.

This fight is eternal.

This might scare you.

But I’m exaggerating quite a bit to get the point across.

I don’t care how much willpower you have.

You will fail, and you’ll have to get up.

Most of us have been addicted since our teenage years, some earlier than that.

Our brains have grown with this addiction, it’s a very part of our being.

We’ve linked our sex drive to pornography.

Whenever we crave sex, we turn to porn.

And us men, we really crave sex a lot.

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Especially when trying to quit.

During retention your sex drive will spike.

It will only get harder.

The first weeks are easiest.

Subdue the urges and continue with your day.

After that, a battle will ensue.

A battle between good and evil.

A battle between order and chaos.
A battle between right and wrong.

Will I give up?

Try to quit another time?
Wait for different circumstances?

The answers to these questions are up to you.

This book will teach you how to win this battle.

There are many sources on how to quit pornography, but none worked for me.
Until I combined all knowledge and created something new.

That made me the victor of this ageless battle.

“You said that you'll help me break free within 22 days, but you also said that I will fail and
that this fight is eternal?” You might say.

This book will teach you everything you need to break free from porn in those 22 days.
But literally EVERYTHING.

I have a whole chapter filled with strategies and activities that’ll help you in battle.

And no, I cannot help you break free in 22 days.

ONLY YOU CAN.
I just offer everything you need to break free. Then It’s just you.

Don’t worry too much, this book will cover everything.

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Theoretical framework
Your porn addiction consists of the following parts
- Triggers
- Brainwashing
- Urges
- Subconscious

Triggers are certain situations or stimuli that trigger you to watch porn.
This can be anything from being alone in your room, to the Instagram models on your
phone.
You have been conditioned to watch porn after seeing these triggers.

Brainwashing is the temptation that runs in your brain. The addiction that has nestled itself
in the conscious part of your brain that tries to get you to relapse.
The brainwashing makes rationalizations and compromises, he will convince you to watch
porn. And he will convince you that it’s even pleasurable. Don’t believe his lies. The
brainwashing can be seen as intrusive thoughts you have. Thoughts not necessarily your
own. Conflicting with what you truly want. Literally a voice of the addiction.

Urges are sometimes the result of triggers. When you get triggers but don’t engage with
them a certain restlessness will rise. The urges can be mild, or very strong. It depends on
how well you’re fighting off the addiction. Urges are a feeling you have, an awakening of
the emotional mind. When urges come you stop thinking straight, and the emotional mind
takes over.

The subconscious is also an adversary. The addiction is the hardest to purge from your
subconscious. You’ll have to break the habits and patterns you’ve created that are connected
to your porn addiction. It might even attack you in your dreams. But after some
reprogramming, your subconscious can become your biggest ally.

Most often these parts will work together to defeat you.

You could subconsciously activate a trigger. That trigger creates an urge to relapse.
The brainwashing will convince you to give into this urge. Either through compromise or
rationalization. Then you’ll relapse and are back at where you began.

Luckily this book will tell you how to dismantle each of these. So you don’t have to fight
them all at once.

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Chapter 1: Frying your brain

I’m not here to school you on all the negative side effects of pornography.
I’m here to help you break free.

But the worst side effect I suffered from was passivity.

Let me explain:

I already stated that pornography fries your dopamine receptors.

“Dopamine plays a role in how we feel pleasure. It's a big part of our unique human ability
to think and plan. It helps us strive, focus, and find things interesting.”

In other words. We need Dopamine to keep us motivated.

Without dopamine, nothing would be interesting enough to do.

We wouldn’t eat, wouldn’t learn, wouldn’t move.

We would just sit there, and do nothing.

Now let’s talk about porn.

Your subconscious doesn’t know the difference between real and imaginary events.
It believes the porn you consume to be real.

But porn isn’t real, far from it.

In real sex you can’t choose between thousands of partners and skip to the good parts.

This is where the Coolidge effect comes in.

“The Coolidge effect is a biological phenomenon seen in animals whereby males exhibit
renewed sexual interest whenever a new female is introduced, even after sex with prior but
still available sexual partners”

They did a test where they put a rat in a box with 5 female rats. He mated until the point of
exhaustion. But when a new female rat was introduced, he became alert again and started
mating again although the male rat was completely exhausted.

Okay, where am I going with this.

Porn is kind of similar.

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Infinite female partners.

So even though you might have exhausted your dopamine receptors from the first subject.
When you see a new girl, you’ll have a new dopamine spike.

Think about your last session, how many girls have you looked at?
How many dopamine spikes have you chased?

Reproduction is the ultimate reward for men, and releases a ton of dopamine.

And you’re reaping this reward multiple times per session, every time you look at a new
girl.

This is desentizing you.

Needing more and more extreme porn to reach the same reward.

But it’s also desentizing you in the real world.

After a session, the real world doesn’t compare to the dopamine spike you just had.
Your dopamine levels don’t return to baseline, they drop below it.
So there’s less dopamine to spend on the rest of the day.

And less dopamine, means less motivation.

You become passive.

You have less energy.
Less motivation to work on yourself.

It’s killing your life.

No enjoyment gives you as much pleasure as porn.

And this is the primary reason why you must break free.

To restore your motivation and to become happy again.

Luckily you’re not alone.

I'll help you break free.

But in your most desperate moments, only you can save yourself.

I want to say breaking free is quite easy.

With the right method, it is pretty easy.
This means stopping the desire to watch porn.

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But controlling your sexual urges.

Now that’s hard.

That’s the challenge.

Because now that you have no outlet for your sexual energy, you are lost.

And with that tremendous energy, one session of porn might seem way more valuable than
it really is.

FOR THE CRITICS.

“The Coolidge effect shows that multiple sexual partners fries your brain. Then I’ll just
masturbate to one girl.”

That’s rationalization, probably said by the brainwashing.

Let me write a rebuttal:

Firstly, you’re trying to be intimate with pixels on a screen.
The idea of a woman having sex with you.
Why don’t you have sex with a woman in real life?
“I don’t have anyone.”
So you’d rather sit alone in your room trying to get off to a woman on a screen then go out
there and get one yourself?
“I CAN’T GET A GIRLFRIEND”
Not if you keep masturbating like a zombie without control over his own mind.

Secondly, you’re still watching sex, not doing it yourself. You’re training yourself to be a
spectator, not a participator.

Thirdly, we all know that lines like that are easily crossed. Dopamine makes us chase
pleasure. This means that one girl won’t satisfy you long when there are millions of videos
just one click away. When the emotional mind is activated you won’t even care about the
Coolidge effect or its consequences.

So for all the critics, stop following the voice of your addiction.
He’s trying to keep you down.

Now onto the next chapter.

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Chapter 2: War
This battle against porn is like war.

A war of the emotional mind that chases pleasure and the rational mind that follows order.

You’re going to have a preparation week before you break free (more on that later).
Then you’ll have a final session and afterwards the battle begins.

Let's dive a bit deeper in the addiction.

When do you watch porn?

When you want to numb the pain? Or need some pleasure?

After you get home from work?
Or in the morning when you wake up?

Whatever habit you created, you have to break it.

There are certain stimuli and situations that trigger you to watch porn.

These are wired in your brain.

Everytime you see a hot girl on instagram a signal is sent to your brain urging you to watch
porn. (This is an example)

To get into the warrior’s mindset, do this visualization trick:

View the neural pathways of your brain as roads, the triggers to watch porn are demons
marching to attack your kingdom. Your kingdom is your mind, and your control room.

If the demons cross the road they gain control and trigger a relapse.

So every time you get a trigger, this might trigger you to watch pornography.
Meaning the demons try to cross the road.

If you don’t actively counter this trigger, the demons will cross the road and invade your
mind.
‘Forcing’ you to watch porn.
But if you counter this trigger, you fight off the demons and make sure your mind and thus
your kingdom stays under your control.

Every time the road is crossed, meaning the triggers have caused a relapse and the demons
have control of your mind, the road opens up a bit so it’s easier for the next triggers to
activate.

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When you quit pornography, this road will be large and undefended. Demons/triggers will
try to cross. But the longer you fight these triggers/demons the more defenses you build on
this road. So it will be way harder to invade your kingdom/mind.

There will be less triggers and when you have these they will be easier to subjugate.

But if one demon crosses and forces you to masturbate or watch porn, the defenses have
been broken and the road has opened up again. Meaning that more triggers will follow and
they will be harder to defeat.

This means that one relapse could turn into a week of addiction.
So if you ever decide to have ‘just one’ more porn session, you’ll be addicted for another
week.

When you decide to quit, you’ll have to manually defend the road against the demons.
The triggers will be frequent and the road will be large and undefended.

But the longer you fight, the smaller and more defended this road gets. Until no demon is
able to cross.

Whenever you notice an intrusive thought or have a trigger to watch porn you must hold
the line. Don’t let these demons take control of your kingdom.

For some these triggers are easy to fight off.

For others, it might be really difficult.

That’s because when triggers flood your brain they activate the emotional part of the brain.
You need to use your rational mind to counter the activity of the emotional mind.

If you can switch back to the rational mind and counter these urges with relative ease, that’s
great.

But for some this battle is too difficult.

For those people I’d recommend rebinding another activity to your trigger.

Once you’ve identified your trigger, like boredom.

When you’ve nothing to do, you get triggers urging you to watch porn.

You use these triggers to trigger another activity.

First this will be based on your discipline but eventually it becomes more like a habit.

So when you’re bored and have nothing to do. Use these triggers to
- Take a walk across the neighborhood.

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- Make yourself some tea

- Read a book outside.

What’s most important is that you distract yourself and leave the place where you were
flooded with triggers.

If your trigger is stress, do some meditation. But not inside your room.
Do it in your living room, garden or in the park nearby.

Find creative activities that stimulate the mind, get you out of your room and rebind the
triggers to a positive activity.

The first weeks you have to do this manually, but slowly you’ll start building more and
more defenses. And it doesn’t require a conscious battle anymore.

This is the day to day battle you’re fighting.

Identify your triggers and subjugate them.

Easier said than done.

The battle against the brainwashing is verbal.

A debate of sorts.

Like the presidential debates.

The winner gets control of the country or in this case your mind.

Luckily the brainwashing can’t win after you’ve read this book.
You have too much knowledge and understanding, you’ll win the debate with ease.

UNTIL THE EMOTIONAL MINDS TAKES OVER.

When urges come you stop thinking straight.

You can counter all the triggers but you can still get urges from time to time.
Like a fire inside you trying to eat its way to your mind.

Once you realize that you want to lose the debate, the urges are taking over.
Once your arguments don’t hold much weight anymore, you need to get off stage.

You need to get some water (or anything to put out the fire).
In chapter 10 I’ll show you what activities you can practise to kill this ‘fire’.

They’re mostly engaging activities that help you clear your mind and thus extinguish the
fire.

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Chapter 3: Embracing the placebo

effect
What is the placebo effect?

“The placebo effect is defined as a phenomenon in which some people experience a benefit after the
administration of an inactive "look-alike" substance or treatment.
In most cases, the person does not know that the treatment they are receiving is actually a placebo.
Instead, they believe that they are the recipient of the real treatment.”

In other words a placebo demonstrates that simply believing that a treatment works can heal
you just like the actual medicine would.

Let me give you an example:

In 1777 a blind girl started undergoing treatment with a physician called Mesmer who had
invented a healing process which included magnets.
While undergoing the process the girl started seeing blurry objects again, then black and
white objects and afterwards color.

Her vision had been nearly restored!

You might think this magnet treatment is incredibly powerful, but it never worked.

It only made the patients believe that something was happening while in reality nothing
changed.

This healing process was all in the mind.

This shows us how powerful the mind can be if we fuel it with belief.

“Study after study demonstrates that simply believing that a placebo like a charmed object,
healing human presence, or special environment is going to make us feel better actually
does.”

We can use this placebo effect in our battle against pornography.

“But doesn’t a placebo only work if you’re not aware of it?” you might ask.

Read this:
“Over the course of the twenty-one-day experiment, the participants who were educated
about the science behind placebo effects and then informed that they were taking a placebo
displayed fewer IBS symptoms and greater relief compared with people who were educated
about placebos and didn’t receive any pills. Understanding how a placebo could make their
IBS better actually did just that.”

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The power of a placebo comes from the belief.

If you believe something will aid you, or help you it will.

You might still seem doubtful, that’s why this chapter is called embracing the placebo effect.

Let’s have another example written by professor Ethan Kross:

“Intrigued by the strange new possibilities of non deceptive placebos, my lab conducted our
own experiment. We used a similar method and divided participants into two groups, one
of which was informed about the science of placebos. In effect, we told them, “If you think a
substance will help you, it will.” Then we gave them a placebo, a nasal spray, and told them
again that if they thought it would make them feel better, it would.

Next, we stirred up their negative emotions by showing them aversive pictures, such as
scenes of blood and gore (participants had agreed to view such images in advance). Sure
enough, the people in the placebo group experienced less distress. They also displayed less
emotional activity in the brain within two seconds of viewing a distressing image.“

There are thousands of other examples where people use placebo’s to improve their
performance, become more confident or heal their illness.

And it’s all powered by belief.

I’m not going to ask you to take pills and believe it will cure your addiction.

But we can use this effect in different ways.

We will add a special item and a ritual later in this book.

We’ll use this to strengthen our belief.

Whenever we’re fighting urges we can grab or look at our item and believe that it’ll help us
win this battle, remembering what we’re fighting for and pushing the urges away.

And the morning ritual reminds us of the battle everyday so that we will not be easily
defeated. Believing that the ritual will help us defeat triggers throughout our day.

You still might have your doubts, just read on.

This book has way more valuable material you’ll use to break free.
But you still should embrace the placebo effect. It might save you in your most desperate
moments.

Because this battle is all about belief.

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Chapter 4: Preparation Week

There is an easy method to quit porn.
That will help make the first weeks quitting porn quite easy.

The easy method is all about your mindset.

Conditioning yourself to despise porn, so you don’t have to rely on willpower.

In your mind you have a voice which I call “the brainwashing”.

He tries to rationalize this addiction and make you relapse.

If you’re trying to quit, he will say things like:

“This wasn’t the right time to quit”
“Can’t we just have one more peak?”
“We could really use a session right now”

You will have to fight this brainwashing from your porn addiction.
With willpower this is hard.

Because you still crave porn, but you're not allowing yourself to indulge.

Like a kid craving candy his mom told him not to have.

So when he says: “One more peak”, you agree with him.

You’d like one more peak but you’re not allowing yourself to have one.

But if you dislike porn, fighting this brainwashing is quite easy.

The reward he tries to offer isn’t as satisfying anymore.

The brainwashing asks you: “One more peak?”

And you’ll say: “Why would I want to take one more peak?”

Ask yourself: Do I enjoy porn?

You might answer yes, or you might answer no.

But you don’t really enjoy porn, just how it makes you feel.

Think about that.

You chase the feeling, not the content.

If porn didn’t arouse you, would you watch it?

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No of course you wouldn’t.

After a session you click away as soon as possible, because it no longer holds value.

During the dopamine high it might seem enjoyable

But afterwards when your dopamine drops below baseline you see the truth.

And most of the time you don’t want to face that truth, and click away as soon as possible.

But it’s time to face the truth.

Next session I want you to take your time and look around.

This might seem counterintuitive but keep using porn for a week.
I call it the preparation week, because after that week you’re going to quit forever.

(If you’re already trying to quit porn while reading the book, instead of preparation week
you can prepare for 2-3 days)

During preparation week:

Look around your porn website and I want you to write down all the negative aspects of
porn.

Instead of focusing on the hot girls and the dopamine reward, look for the bad.
The attention seeking thumbnails, disgusting comments, over the top videos, the sickening
kinks and the guilt afterwards.

Search that moment of clarity in a session where you ask yourself: “What the fuck am I
doing”.

Write it down, make sure you remember everything bad.

Do this every session during preparation week.

Before, you might have felt the need to quit for health or personal reasons, but now you
want to quit because porn isn’t enjoyable anymore.

Every minute you spend with porn is now miserable and you’re only doing it because
you’re addicted to the dopamine reward.

This week of preparation is conditioning yourself to hate porn.

So that you’re looking forward to your final session so you can finally be free from this
disease.

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You need to see this addiction like it is.

You’re a slave to your own sexual desires which is killing the joy in your life.
You need to take back control, live your best life and never look back.
You’ll be free!
I also want you to write down WHY you want to quit.

In long nofap streaks you might start to romanticize your old porn addiction and how
‘good’ it made you feel.

That’s because your mind tries to forget all the bad and it only focuses on that dopamine
reward.

Whenever you feel this way, remember why you quit.

Make it emotional and make it meaningful.

Whenever you read this it must motivate you to continue.

It must remind you that a relapse wouldn’t be fun. It’d be disastrous.

I really struggled with my reason.

Why do I want to quit porn???

I always told myself things like:

- “I’m quitting porn because I want to be my best self”
- “I’m quitting porn for my past self that has suffered so much with it”
- “I’m quitting porn so I can be more productive”
- “I’m quitting porn to get women”

But all these reasons were not enough to keep me going.

When big urges came, they didn’t hold much weight.

I’d just relapse for a few days then start another streak that’d end in the same way.

They were not specific enough. They were generic.

Even reasons like: “I’m quitting porn because I want to be free from the suffering” don’t
hold much weight because you’ll forget all about the suffering.

But I started thinking. Why do I want to break free?

And I just couldn’t find the truth until it hit me.

Control.

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Take back control.

It all made sense to me.

Why do we feel all this guilt and shame after our orgasm?

Isn’t it supposed to feel good?

Maybe we feel so bad because it wasn’t us that started it.

It was that demon inside us forcing us to do something we don’t actually enjoy.

A demon that feeds on the dopamine peaks from pornography.

We were never in control, and only after realizing that what we were doing was bad, could
we see the truth.

If we truly enjoyed porn, we wouldn’t feel that guilt and shame afterwards.

But we only use it because we are addicted.

And to remove this suffering we must take back control.

All the other reasons are pale in comparison to the masculine urge to reclaim what’s yours.
We can only control the external after we are in control of the internal.
You can only level up your life if you are in control of your own mind.

There’s no bigger sin than being a slave to your own desires.

And whenever you feel these urges triggering you to do something you DON’T want to,
you’ll feel a boost in motivation. You tell them:
“I’m done listening to you, I’m in control now”.

This is an example of a powerful reason you could use to quit porn.

If this one speaks to you, use it.
But if you have another personal reason for quitting, use that one.

The more personal, the better.

In preparation week you can also try cutting down.

Meaning: less visits to your porn site, but still enough visits to condition yourself to hate it.

You need to study the battle that ensues when you don’t give into your urges.
Watch as the demons try to invade your kingdom only to clash with your forces.

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When you feel the urge to watch porn, try to push it away to the end of the day.
You’ll realize that this isn’t hard, just a bit uncomfortable.

You might feel a bit restless and you might ask yourself: “Why do I have to wait”.
That’s the brainwashing talking, practice this battle against your triggers.

You don’t want to become overwhelmed by triggers after your final visit, so you need to be
comfortable with this battle.

When you want to watch porn and masturbate, always delay it in preparation week.

Start taking back that little bit of control over your desires.
In the end you’ll still indulge and condition yourself that all this restlessness was for nothing
but shame and pain.

Next, identify when you feel the urge to watch porn. What time? What occasion?
When you’re bored? When you’re stressed?

Once identified, write it down, you’ll need this later.

Don’t wait until a certain period to start your preparation week.

Start tomorrow.

You must quit your addiction while it’s the hardest, because that way it’s the least likely to
pull you back in.

If you try to quit while you’re on holiday the weeks you spend away from home might be
easy. But when you come home and you get all these triggers, you’ll fail immediately.

But if you quit while it’s hardest, this wouldn’t happen.

So start immediately, no excuses.

Preparation week might feel bad, you feel like you’re a slave to porn as you keep returning
but don’t enjoy it anymore.
But remember that you’ll be free at the end of this week.
The reward of freedom will only feel better.

The whole preparation week is leading to your final visit.

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Chapter 4: Final Visit

You’re going to quit, for good.
This might scare you, but that’s the addiction talking.

You’ll be fine, don’t worry.

This is the best way to quit.

At the end of preparation week, plan a final visit.

Make it meaningful.

Don’t go in with a feeling of doom and gloom.

You’re freeing yourself!

This is the last time you ever need to indulge in this degenerate behavior.

I recommend doing it in the evening so when you wake up tomorrow your streak can begin.

Say goodbye to your porn site, your favorite stars, favorite videos, all of it.

Because you’re never going to see them again.

Enjoy it like it is your last time (because it is)

And when you’re finally done, be hopeful.

Your life will be quite different from now one.

The next few days you will get what I call ‘skill checks’.

That’s the brainwashing trying to make you fail as soon as possible.

It will say things like:
“This wasn’t the right time to quit, let’s try next week”
“Let’s have one more ‘final’ session”

Resist the brainwashing, actively debate it.

The brainwashing is the strongest, when it believes it can pull you back in.

You’re in control now, tell it to fuck off.

It’s all in the belief. If you truly believe you’re going to break free, you will.
If you’ve any doubts, it will capitalize on this.
Remove uncertainties, build confidence.
You don’t want to go back, and nothing is going to pull you back in.

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Also never compromise.

When the brainwashing realizes you’re unshakeable it will try to make you compromise.
Some examples with rebuttal:

1. “Let’s just masturbate without porn!”

Masturbation is less harmful than porn but you’re still deceiving your brain into releasing
excess dopamine. Besides porn and masturbation are so interlinked in your brain that the
one usually leads to the other
2. “What if I edge (masturbation without orgasm) and use no porn”
Edging is as harmful to your brain as regular masturbation, and it will lead to orgasm or
blue balls eventually.
3. “Let’s just take one peak?”
This compromise will kill your streak. After you view porn again the old neural
pathworks of your addiction will activate again and a relapse will soon follow
The demons will find a weakness in your defenses and take over your kingdom.
4. “What if I engage in sexual fantasies without masturbation?”
Avoid all sexual fantasies, because these will be heavily inspired by porn and will active
the same neural pathways of your addiction
5. “Let’s just cut down on my porn use instead of quitting altogether”
This is something only an addict would say. Cutting down relies heavily on willpower. As
you still want the reward but withhold yourself from using it until a certain time
has passed. This might even be harder than quitting. Why limit yourself in this way?
Freedom tastes much sweeter and you know it!

Final note:
Now that you’ve cut out your biggest source of dopamine you need to live a life where you
still get enough natural dopamine.

Otherwise, you’ll feel miserable from now on.

Replace the dopamine source.

Instead of using porn for your dopamine spikes, you’ll get your dopamine from natural
sources. Things you actually enjoy doing or things that help you grow.

If you don’t know how to do this, that’s ok just read on.

In chapter 10 I’ve written about activities that will not only give you a dopamine reward but
also help you beat the addiction.

So just make sure you live an active lifestyle and you’ll be fine.

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Chapter 5: Mindset
In the battle against porn, your mindset is your greatest weapon.
You’ve already conditioned yourself to dislike porn and had a final visit, now it’s time to
adopt an unshakable mindset.

If you’re read my free eBook: How to Build a Master Mindset

You know that a master mindset has four cornerstones
- Confidence
- Discipline
- Persistence
- Optimistic Stoicism

We can use these to combat your addiction as well.

Confidence

You need to be confident to succeed.

Confident in your ability to break free from porn, and confident in the reason why.

You must stand 100% after your reason for quitting, otherwise the brainwashing is going to
diminish your reason. Once it’s found a flaw, it will attach itself to it. Trying to rationalize a
relapse. When you debate with the ‘brainwashing’ you need to be able to rebut all his
arguments with ease.

You also must be 100% confident in your ability to break free. Because if the brainwashing
thinks it can overthrow you with urges it will make it really hard on you.
If there’s a possibility that you’d give up and relapse right now, it’s never going to let go.
You must have complete certainty that you will not relapse. That’s why confidence is so
important.
If some urges shake you up and make you think “I cannot control these urges” you’ll be lost.
You fight this battle with belief, so when you lose that belief you’ll be doomed.

Confidence comes from experience, so the longer you fight this battle the more confident
you’ll be. If you did it once you can do it again!

Discipline
“Where motivation fails, discipline prevails”

Discipline is consistent where motivation isn’t.

Motivation is great to control your urges and subjugate triggers, but it’s not always there.

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Discipline means doing the most unappealing choice whenever necessary.

Whenever you’re contemplating relapse do the hardest choice: take a cold shower, do push-
ups or take a walk outside. Whatever clears your head and keeps you going.

In the most dire moments you must be able to remember why you started and do any
activity that prevents relapse.

This might seem logical, but when you’re contemplating relapse, discipline is the only thing
that’ll save you.

Persistence

Persistence means never giving up.

I don’t care how many times you’ve tried to quit porn, you’ll have to keep going.
Because if you keep going, you’re going to make it.

You can also apply this within a streak.

If you accidentally make it harder for yourself. For example you accidentally saw porn
somewhere. Don’t quit when things get hard, you keep going.
Even when you do something stupid like edging without porn. You keep going.
You tell yourself: “I made a mistake and if I do it again the streak is over”.

If you quit easily during streaks, you’ll never be able to break free.
You need to give everything you have and never give up.

If you don’t give everything, you don’t really want to break free.
With a quitters mentality you can never break free.

That’s why you need to adopt the warrior’s mentality, and never give up.

Optimistic Stoicism

You’ve freed yourself. Life is good. Keep an optimistic outlook in life.

This is very useful whenever you think about porn.
Instead of wishing to go back you say: “I’m so happy I don’t need porn anymore”.

Be happy that you’re free, this is the greatest weapon against your porn addiction.
Because you truly understand that you’ve made the right decision and you’d never want to
go back.

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It’s laughable how desperate the brainwashing is. Always trying to find a way to get you
back on porn. Laugh at him, you’re better than him.

And whenever times get hard and urges come?

You stay stoic, you let them pass.

The urges and feelings of desires come in waves.

And you can't push waves away right? They’d only come back.
So just let them go. Let them wash over you, but don’t let them cloud your mind.

Your urges are separate from you, you feel them but don’t affect your mind.
This is powerful. You breathe in deeply, let it wash over you, and when you breathe out you
let the feeling go.

Adopt this mindset, it will help you tremendously when trying to quit porn.

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Chapter 6: The First Weeks

Okay, you’ve freed yourself.
You get skill checks occasionally and imagery of porn sometimes floods your mind.

Whenever this happens, say to yourself: “I’m glad I don’t need porn anymore”.
Don’t push the imaginary away, as it will only come back.

Just let it go, gently. You are free, you don’t need nor want to return.

I also recommend shaking up your schedule and environment.

Change your desktop background to something that represents battle.

Vikings, Spartans, Knights, whatever you look up to.

Every time you startup your pc, it’s a reminder of the battle.

Or place something on your desk. A figurine, emblem, a chain etc.

Something personal, whenever you think about relapse look at your item.
Remember the placebo effect?
Believe the item is helping you. Because when you believe, it is helping you.

Remember why you’re quitting, and why you never want to go back.

It’s time to set up a schedule

You’ve identified at what times and occasions you usually watch porn.
We’ll use this in our planning.

For example: if you do it out of boredom, set up a tight schedule and give yourself no room
to masturbate.
Write down time slots for every task you need to complete that day and give yourself a few
breaks.

Like:
8:30 wake up
8:45 meditation
9:00 workout
10:00 work session 1
11:00 short break
11:15 work session 2
12:00 lunch
12:30 work session 3
etc.

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If you watch porn during stressful times make sure that you find something else to do that
makes you relax. Meditation is a great way to relax. More on that in chapter 10.

In general, avoid your room during the times you used to masturbate.
If you’ve got work to do, do it on a laptop in your living room.

Find creative ways to make the first weeks easier.

Don’t sabotage yourself by making things harder on yourself.

Avoid grabbing your dick, don’t look at hot girls online and keep a clear mind.

In my personal experience the urges in the first week are mild.

It’s mostly the brainwashing and skill checks, as long as you counter these you’ll be fine.

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Chapter 7: Relapse
You did everything I told you and still relapsed, it can happen.
Some people will pass these weeks easily, others might not.

I just want you to know that you’ll have to stay persistent.

You’ve been addicted for a long time, it’s hard to break free instantly.

Ask yourself: What went wrong?

Did the brainwashing get too strong?

- Have a few preparation days and condition yourself better this time
Did you compromise?
- Don’t compromise, no matter what. Read that part again
Urges too strong?
- Avoid situations that make relapse easy. Follow the schedule and keep busy.

Once you’ve identified the flaw, write it down and remember.

Make sure you never make the same mistake twice.

Now read the book from the start, have a few preparation days and set up a final visit that
makes you hopeful for the future. You’re freeing yourself for real this time!

It might take quite some tries to break free.

Trial and error, keep trying and never give up.

During a streak, never give up. Keep fighting till you can’t anymore. Until the urges or
brainwashing are too strong.

Like I said: If you give up when things get hard, you’ll never break free.
Feel the battle in your mind and in your soul. Get used to it. Because only if you win this
battle, will you break free.

Confidence is built through experience. See this failure as a learning opportunity for next
time.

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Chapter 8: The Barrier

What is the barrier?

I consider the barrier being the third till fourth week.

This is the point where you ‘break’ the addiction.

Where it no longer is a part of your life.

But don’t celebrate too early as it still is a part of you.

During this week you’ll face strong urges and a lot of brainwashing.
This is the battle for freedom.
If you succeed, you’ll be free.
If you fail, you’ll start over.

Don’t fear the battle.

If you’ve prepared enough and are in the right mental space, the battle isn’t that hard.

During this battle your true self will show.

The decisions you make during this battle will decide if you’re worthy or not.
There’s always a winning strategy.

When the battle is hardest and you think about relapsing, there is always a right path to
take.
Using all your willpower to take a cold shower, take a walk outside or do some breathwork.

The correct decision is always the least appealing and hardest one.
Remember this, stay disciplined.

You might want to fail, give in to your desires.

Remember why you started and what you’re fighting for.

Just one relapse is something that will keep you addicted your whole life until you break it.

You don’t want to go back to a life without meaning and motivation?

A life where you drain your energy daily and are filled with guilt and shame.

You want something more, something better, a life worth living.

Where you’re confident in yourself, disciplined and persistent.
Happy and optimistic.

So break this barrier. It might last just one day, maybe two or three.
But it will pass, as long as you believe in yourself.

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Your motivation is totally gone by now. All you have now is your discipline.

The brainwashing makes you believe a relapse is pleasurable.

And your last relapse is now 3 weeks ago, so you want to believe him.

But you shouldn’t. Read what you’ve written.

How miserable were you in your preparation week?

Do you really want to return?

Your logical mind would say: “No, I don’t want to return to my addiction”
But your emotional mind says: “Don’t you want the pleasure?”

Get into an environment where your logical mind reigns supreme.

Take a walk and assess your options.

Never make the decision to relapse in your room.

Trust yourself and your reason, and you will break the barrier.

The barrier is basically a test of your commitment.

The brainwashing will flood you with urges, trying to take back control before it’s too late.

If you’re truly committed and you make it through the barrier you’ll be free,

And now that you’ve broken it! You can celebrate, for a bit.

I want to say things get easier from here, but that’s not always true.

If you’ve broken the barrier, porn is no longer part of your life.

It seems like an old habit that you vaguely remember.

Your life feels new, with your mostly healed dopamine receptors.
But there will be counter attacks.

And these counter attacks can be fatal.

When suddenly brainwashing and urges work together and catch you off guard.

I need you to remember that this fight is eternal.

Or that is what it feels like.
Eventually you’ll be safe, but for now you must be prepared for any counter attacks.

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Some battles will be easy, others not so much.

Just remember how you broke the barrier.

If you believe you’re free and don’t have to worry about cravings anymore, counter attacks
will catch you off guard.

But if you keep practicing what I taught you and keep the warrior’s mindset you’ll counter
them with relative ease.

In your most desperate moments, choose the most unappealing choice.

Get out of your room, take a cold shower, do push-ups etc.

These counter attacks will not go away soon, so you better get used to them.
But once you get used to them, the battle is way easier.

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Chapter 9: Another Relapse

You relapsed again? Well at least you got way further this time.

You know the deal

- Identify your mistake
- Read the book again
- Motivate yourself again
- Choose a different totem

Make sure the mistake doesn’t happen again.

Absorb all knowledge of this book again so you don’t have to look it up in your desperate
moments.
Motivate yourself again, do a few preparation days and realize how soul-destroying porno
is.
Choose a different totem, as your old one apparently didn’t work.
At the end of this book I’ll share my most powerful totem that helped me break free.

If you’re starting to lose faith in yourself, don’t worry.

I have tried a lot of quitting porn methods and failed.
But once you get comfortable with the struggle and gain more control, you will make it.

I promise you.

If you need some guidance or personal advice, DM me on twitter @mr_mindset

Use the code: Fr33d0m in your message, so I know that you’ve access to this eBook.

Alright, I believe in you. And so should you.

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Chapter 10: Tips

If you’re struggling with the battle, here are some methods that will help you.
Like with any habit, build all these up slowly.

With the minimum effort, because beginning is the hard part.

Exercise:
When you have no outlet for your sexual energy you’ll feel a storm growing inside you.

This storm needs to get out.

You can’t push it away, remember.

So you need to unleash this energy through exercise.

You can do a run every morning, follow a workout schedule or do push-ups everyday.

You need to use all this sexual energy you built up, so you must push to exhaustion.

Run until you can’t no more and workout till you start shaking.

You’re a warrior now so you’ll have to give everything. Your will is indomitable.

I’d recommend doing all of these, doing a 20-min run every morning, following a 3-4 times
per week workout schedule and doing pushups every time you get triggers.
I might be a little more disciplined than you are so just build it up.
And if you don’t have much time, focus on the workout schedule and pushups.

Start with the pushups. Make that a habit, so whenever you get a trigger you start doing
pushups (or any other quick bodyweight exercise). This way you rewire your brain and bind
a new activity to your trigger.

Next up you can go to the gym, or follow a workout schedule at home.

Find a workout schedule you can follow. Try to aim for 3-4 times a week but you can start
with 1x per week and go from there.

And adding a morning run to your daily routine will exhaust the sexual enery you’ve built
up in your sleep. Starting your day the right way.

Cold Showers
If warm showers make you aroused, what do cold showers do?

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Exactly, they do the opposite.

If you’re in a state of desire, feeling the urge to relapse. A cold shower is a quick cure.

And by a cold shower I mean a really cold shower.

No warm water allowed.

The cold needs to wash over you like a shockwave.

At first try to go for 15-30 seconds, then build it up.

Also finish your regular showers with a cold shower.

Do everything you need to do and turn off the warm water and stand there embracing the
cold for those 15-30 seconds. Add a few seconds every time you shower and after you’ve hit
the 150 seconds you can stop using warm showers altogether.

Step in the cold shower from the very beginning, wash your body and hair and stop when
you’re done.

I haven’t taken a warm shower in the whole of 2022!

Cold showers also have many other benefits:

- Boost your immune system
- Improves metabolism
- Better cold resistance
- Improves muscle recovery

So I’d say adding cold showers to your daily schedule is a must!

Meditation:
Meditation has many benefits and it can be very useful in clearing your mind.

It will also give you much focus for the rest of the day, I recommend doing a morning
meditation.
But what does meditation have to do with quitting porn?
It’s a great way to bring your mind at ease, like the rest before the battle.
It’s also great for bringing awareness of your thoughts, triggers, urges and feelings.

And it’s great for relieving anxiety and worries. Something your addiction likes to capitalize
on.

I think meditation is one of the most essential activities required for quitting porn.
So really give it some thought.

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There are many meditations you can practise.

The most common meditation is mindfulness meditation:

“Mindfulness meditation is a mental training practice that teaches you to slow down racing
thoughts, let go of negativity, and calm both your mind and body”

During this mindfulness meditation, look inwards. Try to identify how you feel.

Are you in a state of desire? Do you want or feel the need to relapse?
Accept whatever you’re feeling and gently let it go.

You can find many mindfulness meditation guides on youtube. Try one, find out if it works
for you.

Alternatively you can practice nofap meditation.

This is a sort of mindfulness meditation but with a focus on rewiring the subconscious to
beat porn.

If you want more of a stress relief meditation there is also this breathing method.
This is the best way to relieve your stress and fear. If this works better than the mindfulness
or nofap meditations, use this one.

Find out what meditation practice works best for you.

Transmutation:

What is transmutation?
Transmutation can be seen as transforming energy in this example.

Because with this trick we will transmute our sexual energy.

Professor David Hawkins has developed a “Map of Consciousness”

where he defined all states of consciousness.

The lower energetic frequencies are all negative, sinful.

Like shame, desire, anger and pride.

But from courage and on it starts to turn more and more positive.

What has this got to do with transmutation?

As you see, if you want to get rid of desire, you need to go up.

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To anger.

The first step of transmutation is turning this desire into anger.

When you feel this desire pressing up against you, get mad.
You’re insulted for even thinking about relapse.
You’ll never go back to that disgusting disease.

Once you’ve angered yourself, feel it filling up your body.

Next you can turn it into pride or directly into courage.

I mostly use that anger to be prideful of myself for still standing, this addiction cannot defeat
me. I’m fucking invincible.

Then I turn this pride into courage.

I am actually going to defeat him this time. I can do this, I got this.

This can be really powerful if you let it.

But first you need to get more mindful about your level of consciousness and your emotions.
This will work best if you also practise daily mindfulness meditation.

Affirmations

Affirmations are quite simple.

You just repeat a phrase so it gets ingrained in your subconscious.

This way you’ll believe the message you’re saying to be true.

Like I said: This battle is all about belief.

So this is a great way to influence these beliefs.

Examples of powerful affirmations are:

- “I have complete control over my sexual desires”
- “I am fighting a winning battle against porn”
- “I am a warrior who never surrenders”
- “I am the creator of my reality”
- “I’m finally free from the slavery of porn”
- “I am in complete control”
- “My will is indomitable”
- “I am confident in my ability to defeat porn”

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It might seem silly at first, but these really do work if you repeat them every day.

You will believe the message they portray.

Fuel your beliefs the right way and repeat these affirmations.

You can also put these up on your wall, reading them out loud in your mind.
As long as the message gets ingrained in your subconscious.

The best way to use these, is in a meditative state is just before sleep, that’s when the
subconscious is most open to receiving your affirmations.

This is the easiest way to reprogram your subconscious.

Make him your ally. Together you are unstoppable.

Visualization

Visualization is a powerful tool in all aspects of your life.

I told you already that the subconscious doesn’t know what’s real and what’s not.

So deep visualization will be seen as real.

That way you can practice movements in visualization that directly transfer to the real
world.

But we don’t use visualization to practice movements.

We use it to simulate the battle.

The battle with the demons invading your kingdom. The fight against the addiction.

I used this metaphor before. But this example can give you great power.

Use that rage inside of you.

Put on some music that motivates you in battle.
Close your eyes and see the demons marching to your kingdom.
You feel the wind blowing, the leather sword handle in your hand.
You summon your courage and charge at the demons, with or without an army.
You stab the first demon and slash the second.
With a bloodied blade you jump backwards and impale another demon charging at you.
One by one all demons fall until only you are left.

This was an example of how you could visualize the battle.

This act of visualization will motivate and inspire you to continue in this battle.
It will show your subconscious that you’re ready to fight against the addiction and are not

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giving up without a fight.

Show them you’re a warrior!

Accountability

Sometimes you need some help in this battle.

Telling a friend about this battle so they can hold you accountable.

This can really make a difference, but I understand that some of you might be uncomfortable
with this.

That’s why I created an accountability group on discord which you can join.

You can join anonymously if you want.

Here you can post all your struggles and frustrations and your fellow brothers and I are
always ready to help you out.

(And when you’ve broken the addiction, you can help your brothers out)

Sometimes your own advice isn’t enough, and you just need to hear it from others.

There will also be other channels to share about self-improvement interests so I hope to see
you there.

Music

Music is the ultimate motivation if you pick the right song

Choose a song that motivates you to the core.

Whenever you get strong triggers or urges, listen to your song.

When you listen you will get a boost of motivation that will help you kill your urges.

Combine your song with visualization and you can quench the strongest urges.

Although if the urges are that strong they’ll probably come back.

So I really like this solution, but this boost is only temporary.

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Use this boost in motivation to think clear headedly about your next step.

How do I continue? A cold shower? Push-ups? Workout? Meditation?

Find out what works for you and do it.

If you want some epic music for your battle, check out audiomachine and two steps from
hell

Hypnosis

You can also try nofap hypnosis.

Hypnosis is definitely not for everyone, but if you believe it works use it.
Because if you believe it works, it works!

This video doesn’t take long, try it.

If you enjoy it, add it to your daily schedule.

Hypnosis is a great way to reach your subconscious.

Maybe even better than most meditation.

And if your subconscious is as committed to quitting porn as you are, you’ll make an
unstoppable duo.

Fasting.

Humans have two ultimate goals.

- Survival (eating & drinking)

- Reproduction

But survival is more pressing than reproduction.

So once we start a fast and stop eating the urges become less strong.
You’ll still have a healthy libido, and it won’t completely fade away.

But fasting stimulates and distracts the mind.

It also has tons of benefits.

Your body spends your whole life tons of energy digesting food.
But what happens to your body once there’s nothing to digest?

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It starts cleaning up your body, removing toxins.

You’ll feel great, (and occasionally hungry).

But what you must understand is that you’ll only feel hungry if there’s a possibility of you
eating. When you’re certain you won’t eat, there’s no reason to be hungry.

And you’ll keep your muscles. Don’t worry about that. We’re not going to fast for that long.
You’ll even get an increase in your growth hormone, because you need to be biologically
strong to hunt for more food.

So this approach isn’t for everyone. But I urge everyone to try it at least once.
You can try to do one meal a day. Or go 12-24 hours without food.
After that try 48 hours. You’ll realize it’s not even hard, you’ll actually like it.

Environment

You can boost your sense of control by imposing order in your surroundings.

Organizing your environment does wonders.

Something as simple as tidying up your room or changing around your environment will
give you a sense of control.

After your final visit, change your room around in a way that gives you a sense of control
and tells you you're in battle now. Like the change of desktop I mentioned earlier.

A walk

This is a simple but very effective approach.

Sometimes you spend too much time in your room and you can't subdue the urges anymore.
Just leave.

It can be this simple.

Never make the decision to relapse while you’re in your room.

Go outside and clear your head.

Find nature, nature has a powerful ability to restore your attention. Link
Clear your head, let this feeling of desire pass.

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Don’t push it away, embrace it and let it go.

Enjoy the scenery around you and go back home when you feel like the storm has passed.

Do I really need all these?

Yes and no.

It really depends on the person.

Some people have stronger addictions than others.

I was quite a severe case, I had to use nearly all of these tips to break free.

But if you think that you don’t need all these methods, that’s okay.
Try it without them and if you relapse you can just add them.

I want every person reading this book to be able to quit pornography and masturbation, and
I’ll search for any measures that can give them the edge in this battle.

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Chapter 11: Just one more time

Self-sabotage is something that can occur when you’re not in the right mind space.

The brainwashing has somehow convinced you that a relapse would be pleasurable.
You know that he’s lying but you still want to believe him.

So instead of giving in, you make it harder on yourself.

You don’t want to give in to the brainwashing because that’s on you.

You secretly want to lose due to powerful urges, so you can say that it was outside your
‘control’.

Remember how I said that you need to avoid situations where relapse is possible, well self-
sabotage is doing the opposite.

You seek out these situations, and when the urges finally overwhelm you, you’ll say:
“Oh well, this streak is over. Might as well relapse now.”

And to be fair, after self-sabotage it’s really hard to come back.

You might even have peeked at porn to make it harder on yourself.

You can always come back of course, beat these urges.

But you don’t have the willpower and or the motivation for this.

Self-sabotage is something you need to say away from.

But it’s also a wakeup call.

If you want to make it harder on yourself, indulge a little, it means the brainwashing has
subconsciously taken control.

Educate yourself, debate brainwashing.

Ask him: “Why would I make it harder on myself? Just for a tiny bit of pleasure?”
He’ll say: “It’s nothing important, just a bit of innocent fun”
Then rebuttal his argument: “In this war nothing is innocent fun, it will only bring me closer
to relapse and that’s definitely not worth it”

Tell him, and tell yourself that you must stay on the right path.
Don’t compromise, don’t peek at porn, don’t edge, don’t look for pretty girls on social
media, DON’T MAKE IT HARDER ON YOURSELF.

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Chapter 12: The Subconscious

Your subconscious can be your biggest enemy in this battle.

You’ve probably convinced your conscious mind to despise porn, but your subconscious
probably doesn’t understand this.

It is used to this super stimulus. It believes it is normal, it is ‘real’.

In your dreams, you will be attacked by your subconscious.

You will have wet dreams, but also dreams of desire.

Dreams where you return to your addiction, only to wake up and feel relieved because you
haven’t really relapsed.

But remember when I said that once the road’s been crossed (a relapse has been triggered)
the road is easier to cross for the next triggers.

(Nothing wrong with wet dreams, but it’s the contents in the dream that are harmful)

Your subconscious mind doesn’t know the difference between truth and imagination.
So when you dream about consuming pornography and relapsing, it thinks you really have
relapsed and so more triggers will naturally follow.

Dreaming of a relapse will make the day afterwards significantly harder because you’ll have
more triggers and have to consciously fight them off again.

How much of the subconscious is affected by porn addiction is different for everyone.
But for those addicted since their teenage years this is the sad truth.

We need to convince the subconscious to join us on our journey.

To stop having this spiritual war within ourselves.

Like I said in the previous chapter we can use affirmations, and repeat those everyday.
In bed, just before sleep is when our subconscious is most responsive to our messages.
And we need to tell him what we know.
That we are tired of this slavery, that we need to be better than that.
We need to reclaim our motivation and energy again.

And for the subconscious, repetition works best.

So I really insist you do this every night.
Daily nofap meditation or hypnosis can really help as well.

Because you don’t want to lose a 30+ streak because of a few degenerate dreams.

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Chapter 13: The Ritual

A placebo could also be a ritual.

Doing a ritual every morning really helps you get in the right mind space to fight your
triggers and urges the rest of the day.

But what sort of ritual should you add?

I believe that the more personal effort you put in your ritual, the more effective it will be.
It tells your mind that it is you that really wants to break free.

Blindly following the knowledge in this book will only get you so far, you also need to put
in effort.

Because this is your fight. Your battle.

You can use the tips I gave you in your morning ritual.

For example:
You put on your battle music, close your eyes, visualize the fight while reciting the
affirmations.

If you do that everyday for the entire song duration you’ll have your own battle ritual.
It will likely inspire you, bring you more confidence and strengthen your belief.

If you want a more physical exercise, you could try something like this:
Get a punching bag, put on your music, and fight your demons.
Imagine that every punch is for another demon and that you’re fighting through the horde.
You can also recite some affirmation during this act.

Things like this might seem a little excessive. But the benefits are great.

Find something that you’re comfortable with. And that you’ll truly believe helps you.

You can also do something simpler:

Recite the reason why you quit everyday, ingrain it into your mind.
This is a simple ritual which will also help you on your journey.

This will make it very hard to brainwash you. Because you remind yourself of the truth
everyday.
Now that you’ve chosen or created your own ritual, let’s take a look at the most powerful
totem you could use.

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Chapter 14: The Journal

I believe a journal to be the most powerful totem.

Buy a journal, make sure it looks special. Not like any other journal.

Start taking notes and write these down on the first few pages.

Read this eBook again and write the most important parts down.

Handwritten notes will help you understand the contents better and make it easier to
remember.

By writing down notes you’ll remember and understand the information better and you can
also retrieve the most important bits more easily.

Once you’ve written everything down, write down why you want to quit.
You can reuse the explanation you used earlier but now write it by hand.

After you’ve written an in depth explanation with reasoning, draw the outline of your right
hand on the next page.

After your final session you place your hand on this outline and make a vow to never
masturbate and use porn again.
Whenever you are close to relapse, flip to this page.
Put your hand on the same outline and remember your vow.
This journal is your totem now, a relapse would be incredibly disrespectful to your past self
and all his effort to quit. Think about your past-self’s anger and frustration if you were to
relapse.

If you start believing in your reason again, the urges will fade.
Like the placebo effect.

Believe in your message and in the war you started and you can beat the strongest urges.

On the next pages you keep a journal where you write down a summary of your day.
Did you have urges? And how did you overcome those? How do you feel? And what can
you do better? Evaluate your day and find out what works for you.

Do this every evening, make it a habit.

I believe that having a special journal is one of the most efficient tools and can act as a
powerful totem.

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Journaling is incredibly powerful. Writing down your thoughts makes them leave your
mind.
So write down your doubts, struggles and end on a hopeful note.

Example:
“I got really close to relapse today. I don’t know how much longer I can fight.
I shouldn’t think like that. Remember: Stay optimistic and stay persistent.”

But remember that if you relapse while using the journal, it will shatter your belief.
You could reuse it as a totem but the brainwashing can always say:
“This didn’t work before, why will it work now?”

When you use the journal, make sure you can get a long streak.
So that you’re very likely to break free forever.

For some this might be easier than others.

But I’d recommend you try the other methods first and use this when you believe you’re
ready.

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Chapter 15: Women

You need to decide if you’re doing nofap or semen retention.

Nofap is no porn and masturbation, but sex is okay.

Semen retention is about not ejaculating.

Why would you do semen retention you might ask?

Well ejaculating drains your energy, your spiritual energy.

After you break the barrier and a month with no porn and masturbation, you’re
unstoppable, with loads of energy and mental clarity.
But once you ejaculate again this might fade.

Although sex with a real woman is way healthier than porn, you’ll still lose some of that
clarity and energy.

Semen retention is about harnessing this energy and being the best self you can be.

Of course this is only for the hardcore self improvers. So you can decide which one you’ll
practise.

This struggle only concerns the men able to get with a woman

The rest of this chapter is dedicated to single men.

During longer streaks of nofap, you might feel a sense of loneliness.

This is normal, you tricked your brain into believing you were intimate with 1000s of
women.

And now you’re all alone, it hits you.

And you certainly start feeling the urge to find a girl.

You’ll download a dating app and try to get some matches, you scroll past all these girls and
only get a few matches (if one at all),

And the girls you message might not even respond. Remember that online she has 100s of
men at her fingertips.
But you must remember that 80% of the girls go for the top 20% of men.

Online you don’t stand a chance. That’s the hard truth.

For 80% of men, getting with a girl isn’t that easy.

“So how do you get a girl?”

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I’m not a dating coach, but I’ll give you some advice.

You need to meet girls in the real world.

You need to get a social life and become more sociallable.

This might be a step outside your comfort zone, but it’s not that scary.

The more you talk to people, the easier it gets.

The more social you get, the easier it is to talk with women.

Get out more, make new friends, and have fun.

You’ll meet many people on the way and maybe even that girlfriend you’ve always dreamt
of.

With this newly found confidence, I bet you can start a conversation with her.
No expectations, just talk about something unrelated.

Hold deep eye contact and try to find out if she’s attracted to you.

If she isn’t, finish the conversation and just talk to the next person.
If she is, continue with the conversation.

Not much bad can happen, you’re overthinking it.

“What has all this to do with quitting porn?”

Not much, but I just want to see you succeed brother!

I also don’t want you to return to porn because of loneliness, that’d be such a shame.

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Chapter 16: Freedom

What is freedom.

When are you free?

I believe that after 30 days porn is no longer part of your life.

It might still be a part of you, and counter attacks will follow.

But you can already taste the freedom.

After a 100 days you are so used to the battle it’s near impossible to lose.
But counter attacks might still occur.

Remember:
- Stay disciplined
- Stay persistent
- Stay optimistic
- Stay confident

You’re glad to be free from porn, you’re not giving up this easily and you’ll make the correct
choice (how unappealing it might be). And you know that you’ll succeed.

If you’ve come this far, I believe you’re free.

Of course you can still relapse, I’ve heard stories about people failing after 700 days and
personally I’ve also failed after 123 days. It can happen. But don’t be afraid.

If you broke free once, you can definitely do it again.

After 30 days you are already a new man.

And after 100 days you’re the even better version of the man you’ve created.

You’re confident, disciplined, fearless, charismatic.

They say nofap has many benefits.

But don’t believe everything those “Nofap timelines” tell you.

It’s different for everyone.

But with the placebo effect, you could make anything real.

If I had to explain what it’s like to quit porn I would say:

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It’s a reawakening.
You’ll realize how detrimental this addiction was to your life.
Thanks to your healed dopamine receptors the world seem more vibrant and wonderful.
You’re not deceiving your mind anymore and have more love and respect for yourself.
You are more confident because of your sense of control. You feel UNSTOPPABLE.
Your sexual energy makes you feel alive, like you have limitless energy.

Your sexual health is a good indicator of your general health.

And after quitting porn you’ll have such a strong libido. And yet you’re still in complete
control.

Personally, during my 100+ streak I feel way more confident.

I always have energy.
I don’t care what anyone thinks anymore, I do what I want to do.
I have more focus.
I feel more deeply connected with my purpose.
I feel at peace.

There’s no spiritual war inside myself anymore.

And I can finally focus my energy on things that matter.

And I want this for all of you.

So join the accountability group, me and your fellow brothers are ready to help you out.
We’ll make sure you beat this awful addiction, once and for all.

Because nothing tastes better than freedom.

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Thank you
I want to thank you for downloading and reading this guide.

I hope to see you in the discord group and you’re also welcome to DM me (twitter or
discord)

You can always ask me for help, I truly want to help you all break free.

Because nothing tastes sweeter.

If you succeeded in breaking your addiction, I’d appreciate a testimonial from you.
This can be anonymous of course.

This way I can help more people break their addiction.

I wish you all the best.

Enjoy your newly found freedom.

- Master Mindset

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