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Recover Protocol

The document outlines a recovery protocol to follow immediately after a relapse into porn or masturbation, consisting of ten steps aimed at regaining discipline and focus. Key steps include stopping the cycle, sincere repentance, resetting the brain, cleansing the environment, and locking in with worship. The protocol emphasizes awareness, immediate productive actions, and strengthening systems to prevent future relapses.

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mdandalib007
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24 views2 pages

Recover Protocol

The document outlines a recovery protocol to follow immediately after a relapse into porn or masturbation, consisting of ten steps aimed at regaining discipline and focus. Key steps include stopping the cycle, sincere repentance, resetting the brain, cleansing the environment, and locking in with worship. The protocol emphasizes awareness, immediate productive actions, and strengthening systems to prevent future relapses.

Uploaded by

mdandalib007
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Here’s a **quick and powerful recovery protocol** to follow **right after a

relapse** into porn/masturbation — to bounce back into discipline, focus, and drive
**ASAP**:

---

### 🛑 **Step 1: Instant Break – Cut the Cycle**


- **Right away**, stop the spiral. Don’t binge more out of regret.
- **Say out loud:** _“I fell, but I rise. I’m not staying down.”_

---

### 🛐 **Step 2: Tawbah (Repent) – Sincerely**


- Make fresh **wudhu** immediately.
- Pray **2 rak’ah** for tawbah.
- Say sincerely:
> _“O Allah, I messed up. I regret it. Forgive me and strengthen me.”_
- Make **firm intention** to not return.

---

### 🧠 **Step 3: Reset the Brain**


- Take a **cold shower** (or wash face/head/arms with cold water).
- Go for a **walk/jump/stretch** – 5–10 mins physical movement.
- **Delete** anything tempting or that led to it (apps, browser, etc).

---

### 🧹 **Step 4: Environment Cleanse**


- Move to **open, public, or bright area**.
- Keep your **device away** for a while or use focus/lock apps.
- Reorganize workspace to feel fresh, start again.

---

### 📓 **Step 5: Write It Down (2 mins)**


- Open notebook or app and write:
- When did it happen?
- What triggered it?
- What emotion/state was I in?
- What will I do **next time** instead?

This builds awareness = power over urges.

---

### ⚡ **Step 6: Win Quick**


- Do **one productive win** instantly to regain momentum:
- Study 1 small topic.
- Read Qur’an or make dhikr.
- Organize your study schedule.
- Clean your room.

Just **1 WIN** — builds identity again: _“I’m back on track.”_

---

### 🕋 **Step 7: Lock In with Worship**


- Read **5–10 verses of Qur’an** with meaning.
- Recite **Adhkar** or **astaghfirullah** 100x.
- Make a short, deep **dua**: “Ya Allah, make me strong, focused, and purified.”

---

### 🧭 **Step 8: Re-Align Routine**


- Go to your **study schedule/routine** and **start again** (even small).
- Open **Pomodoro timer** or start a 30–45 min focus block.
- Block next 3 hrs: **zero social, zero waste, just build.**

---

### 🔁 **Step 9: Use the Regret**


> **“Turn guilt into fuel.”**
Use that anger or pain to **go even harder**. No self-pity — just **bounce
forward**.

---

### 🔒 **Step 10: Strengthen System (Next Time)**


- Set blockers (e.g. StayFocusd, AppBlock).
- Sleep early (avoid night fitnah).
- Set **check-in system** (journal, friend, goal tracker).
- Remind yourself:
> _“Nothing destroys my potential more than giving in to this habit.”_

---

If you want, I can give a **printable version** or a **lock screen checklist** you
can keep on your phone as an emergency protocol. Want that? ✅

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