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Contents
Perfect Your Environment

Set Worthwhile Goals

Experience Real Intimacy--Often

Make Meditation Your Ally

Exercise Frequently And Intensely

Amplify Your Perception Of Consequence

Harnessing the Power of Your Sexual Energy

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Perfect Your Environment
I'm sure you know the story of Pavlov's dog by now, so I'll be brief in my explanation...

A few decades ago, a now-famous scientist tried an experiment with his dog.
Every time Pavlov would feed his dog, he'd ring a bell before feeding him.
Eventually, Pavlov's dog would salivate when he heard the bell, even if there was
no food. The dog had developed a conditioned response that associated the bell
(cue/trigger) with a reward.

One of the greatest causes of all addictions is the Pavlovian response to cues in your daily life
and environment. Everything in your environment has an effect on your energy and emotions
through stored memories and associations.

For example, the moment you see a bag of chips in your cupboard, your brain starts thinking
about the taste of chips and an emotional, non-logical process begins to override your reason.

This is all subconscious. Each item in your environment is an informational signal to your brain,
loaded with data that alters your thoughts, emotions, and actions.

Life is nothing but a series of choices. Your destiny lies in your daily decisions. Our environment
provides the raw materials from which we form our choices and is constantly influencing us.

A Change of Environment
It is reported that over 35 percent of soldiers in the Vietnam War had tried heroin. Even more
disturbingly, roughly 20% of soldiers stationed in Vietnam were addicted to heroin. Despite these
shocking statistics, only 5-10 percent of the soldiers who used heroin in Vietnam relapsed into
addiction when back on home soil (source).

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This comes despite the fact that heroin is known to be one of the most addictive substances
on the planet. Why and how did this phenomenon happen? How did 90% of addicts break
their addiction?

In Vietnam (environment), all the cues that affirmed and perpetuated the soldier's addictions
were present in abundance. The stress of war and the looming black cloud of possible death
meant health choices were far less significant. There was the camaraderie experienced through
using with other soldiers, as well as abundant and cheap heroin.

When these soldiers got home, the terrain changed completely. All of a sudden, the soldiers
weren't shooting up in a social setting. Instead of using heroin with other soldiers, their family
was present discouraging their heroin habit rather than encouraging it.

Doing drugs is more difficult when they aren’t readily offered to you. Back in America, the
soldiers had to visit a shady part of town, deal with dangerous people, and ask those dangerous
people if they have a dangerous product for sale. The cost of heroin in America was also much
greater than it was in Vietnam.

While quitting porn and quitting heroin are two different beasts, we can learn a lot from this
incident.

Living Beyond Cues and Triggers

“Your habitat becomes your habit” --Joe Dispenza

You are a product of your environment, and your environment reinforces who you are. Your
environment reinforces your identity and actions with familiar cues and feedback. This signals
your brain to fire in a predictable way.

Through repetition, patterns and associations form in your brain. This is how a cue gains power
over you and enslaves you in addictive behaviors and habits. It’s easier to control your environment
than it is to control your reaction to your environment.

Ideas, values, and habits are like a baby to be protected until they are strong enough to stand.
In this way, it’s best to think of your ability to abstain from using porn as a habit. Your new
habit cannot compete against your old habit of addiction. The most powerful way to reinvent
yourself is to redesign your environment.

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Your porn habit is like a bully with a significant age and size advantage over your sobriety. The
only way to win the fight is to not participate in it. Therefore, all cues must go and your environment
must be transformed from an octagon to a nursery.

Here are some ways to manage your environment for ultimate success...

Delete Your Browsing History. Throw Away Any Collections.

One of the biggest challenges in giving up porn will be maintaining this decision days
and weeks down the road.

The last thing you want when you are feeling low on motivation or willpower is for
Google to finish your sentence and recommend an old website when you are
searching for something more innocent. Or to come across an old video in your
browser history.

It's so much easier to delete this all when motivation is high. Make sure that there is
no stumbling upon old demons and rid all pornographic cues from your environment
immediately.

Don't F*ck With Associations

Let's say your porn station of choice is your computer, but you also do work from
your computer.

Imagine that, while doing your work, you come across something difficult or frustrating.
How do you cope with the stress? For most people with low dopamine, you find the

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 easiest way out since concentration is difficult, to begin with. In the case of porn
addiction, this means visiting your favorite porn site for relief.

Do this often enough and you begin to associate your computer more with porn than
work. Eventually, whenever you sit down at a computer, you begin thinking about porn,
even if you aren't horny! When trying to quit, you still have to endure this cue all day
because it is a regular part of your environment and experience.

Remove All Junk Food

While junk food may not initially seem related to porn use, you want to give yourself
every advantage possible. There's a good chance that you watch porn to make
yourself feel better. Therefore, the worse you feel, the less you'll be able to make the
right decision and exert willpower.

The good times take care of themselves. It's when we feel bad that we tend to reach
for the thing that makes us feel better in the immediate. If you watch porn as a
coping mechanism, it's better to fix the problem at the root and work on all areas of
your wellness.

Being in better shape will also improve your attractive factor and bring more women
into your life, thereby reducing the need for masturbation.

Eliminate Weed and Alcohol

Alcohol and weed both distort your dopamine levels and are massively connected
to porn in your brain. Since porn is intertwined with dopamine, anything that causes
dopamine to shift will trigger a porn cue.

If you regularly masturbate stoned or drunk, then every time you are stoned or drunk,
you will want to masturbate by association. Of course, your inhibition will also be lowered
and your best intentions easily ignored.

The easiest way to get rid of weed and alcohol is to eliminate them from your environ-
ment, or eliminating yourself from environments that contain them. This may mean
new friends and new ways to spend your weekends.

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 Limiting Access

A large part of the problem with porn addiction is accessibility. Imagine if a cocaine
addict had constant access to cocaine. Even if he went to the best rehabilitation
center in the world, it wouldn't be long before he caved to his true love upon returning
to his old environment riddled with cocaine. We already saw an example of this with
our heroin addicts.

We want to eliminate the ease of using porn and take advantage of human nature's
tendency to follow the path of least resistance. This means increasing the pain
involved in watching porn.

If you associate porn with supernatural pleasure and no consequence, you're going
to choose it almost every time, regardless of your will power. Here are a few apps
that can make it extremely difficult by cutting off unrestricted access...

Block Adult Content on Computers

Porn blockers allow you to implement a multitude of porn
blocking features.

If you have a romantic partner or accountability partner,

these types of filters can let them know whenever you
watch porn. This greatly enhances the consequence and
the perceived pain of polishing the pole with porn.

You can also have other people set and hold passwords for you
so that you can't disable the filter even if you want to. There are a few
of these apps to choose from and they are all paid, so I won't recommend any single
one in particular (however, I personally use Covenant Eyes with great success).

If you can't afford a paid software, here is a list of free porn blockers:

https://listoffreeware.com/free-porn-blocker-software-windows/

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Self Control App
Self-control allows you to input any websites you may frequently visit and shut them down for
an allotted time. Even if you restart your computer the websites will still be inaccessible.

This is an excellent free option.

The only problem with this app is that it only blocks sites that you input.

I believe this app is exclusive to Macs.

Block Adult Content on Mobile Phones

Mobile phones have pretty strong filters for adult content. If the filter remains active, it's almost
impossible to even stumble upon anything mildly provocative.

Of course, you can turn it off if you really desire. But drawing a line in the sand and making a
definite decision is the defining mark of being a man. It's a lot easier to 'never disable a filter'
than it is to 'never watch porn again'.

You can also set a password to access these filters. I highly recommend getting a friend to set
and hold the password so you can't change it in a state of low will power.

Here are instructions for setting these filters:

(Set these up immediately while in a state of motivation)

Android:
https://visihow.com/How_to_Block_Adult_Websites_on_an_Samsung_or_Android_Phone

iPhone:

https://ios.gadgethacks.com/how-to/block-porn-sites-your-iphone-0164170/

Ps... If you can't find content restriction on your iPhone under general settings, you can find it
under 'Screen time --> Content restrictions --> Content restrictions --> Web Content'

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In Conclusion
The greatest cause of your porn addiction is pavlovian conditioning and unconscious reflex.
The fastest way to change this conditioning is to temporarily remove the cues in your
environment that stimulate it.

Always remember that you are a product of your environment, and your environment reinforces
who you are. You can control your environment easier than you can control your reaction to
your environment.

Rather than battling urges and cravings, simply remove them at their source and take the
path of least resistance.

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Set Worthwhile Goals
Everyone with a pulse, blog, or twitter account likes to talk about goal setting. I know this isn’t
groundbreaking content. Yet it is almost impossible to make any measurable progress in your
life without properly established goals and clear cut plans and methods to achieve them.

Unlike many of those telling you how to set goals from their parent’s basement, I’ve been able
to see my goals come to pass time and time again. By setting and achieving goals on a consistent
basis, I am able to live a life greater than I could have ever dreamed a few short years ago.

With clear goals and a powerful, proven plan to achieve them, this same life waits for you on
the other side of your porn addiction. In this module, I'm giving you a simple 3-step template
to plan and execute the next phase of your life.

Setting Transformative Goals

Watching porn has been your goal for as long as you can remember. Due to your evolutionary
brain's reward scoreboard, sexual interaction and orgasm are two of your greatest motivators.
Porn fulfills these mechanisms on overdrive and consequently demands enormous amounts
of your motivation and focus.

This goal-striving process has been operating on the level of the subconscious, moving you
into action like a helpless puppet at the mercy of its marionettist. Now that we are aware of
the process at play, we are going to move it to the level of conscious, deliberate goal setting.

You see, in order to overcome any addiction, you need a strong reason WHY you want to quit.
When you have something you are passionate about, your dreams will require the high energy
and mental clarity that porn is currently denying you. Knocking yourself down by watching
porn becomes a much greater issue when you have something important to lose.

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Additionally, removing your greatest source of dopamine without replacing it is a terrible idea.
If you don't replace the lost dopamine that porn once supplied, you'll experience depression,
anxiety, and a host of other problems associated with withdrawal. Instead, you need to integrate
something that makes you feel good for improving your health or well being.

The two greatest motivators are survival and reproduction. Therefore, setting goals that promise
to improve your means of survival by increasing health or wealth is an easy way to create a
natural flow of dopamine within your system.

Here are the 3 most important steps to set goals and see them come to fruition...

Get Crystal Clear About What You Want

The most important part of any goal-setting process is to get extremely clear about
what it is you want. It is both easier and quicker to travel 10,000 miles if you know
exactly where you are going than it is to travel 100 miles to an unrevealed location,
with no map.

What do you want out of your life? Stop thinking about all the things you don't want,
and focus all your mental powers on what you do want.

Use your imagination for something besides sexual daydreams! Stop thinking with
your dick. Your imagination is one of your most God-like faculties, yet you waste it
on base animal desires

Taking time to imagine and visualize your desired future will change your daily
emotional state and thoughts and have an enormous impact on the actions you take
on a regular basis.

Create a Plan

A loose plan to achieve your goal is necessary. It doesn’t need to be complicated,

you just need to spend a little time going over what you are going to do to achieve
your goal.

If your goal was to write a book, your plan might look like so:

Get up an hour earlier every day and write 500-1000+ words

Eat healthier for better mental clarity

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 Go to bed an hour earlier each day
Read more books for ideas, motivation, and a better understanding of good
writing
Stop watching porn for motivation, focus, and creativity

All you are looking for is direction and peace of mind. Once you know what you plan
to do, you can stop doubting and worrying and reinvest that energy into doing what
needs to be done in the present moment (the process).

Start Small

Once you have your goal and plan in place, the next and only step is to put one foot
in front of the other. Accomplishments lead to dopamine spikes. Thankfully, your brain
doesn't differentiate between big accomplishments and small accomplishments.

Therefore, in order to get the dopamine spike we're after, you only have to trick your
brain into feeling like you accomplished something important. These small accomplish-
ments will give you the motivation to complete the next step and get the next hit.

For example, if your goal is to get in the best shape of your life, your small goals
might look like:

Exercise for 20 minutes

No fast food today
Learn 1 new thing about health and fitness

Do one or two small things every day that move you closer to your bigger goals.
You'll soon notice that you actually want to do more. Dopamine will push you forward
with all the power of momentum behind it.

As your brain begins to increase dopamine production to motivate you towards your
goals, you'll feel less need to watch porn.

Have A Sexual Goal

Before ending this module, I also encourage you to set 'sexual' or relationship goals in addition
to setting goals on a general life level. Of all things porn affects, it affects your dating and sex
life more than anything.

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Porn teaches men how to passively hand over their sex life by choosing to watch other men
have sex over having sex themselves. Porn addicts will make this choice deliberately, time and
time again, oftentimes even if the opportunity to have real sex presents itself.

This is because pornography is a production. Only the hottest chicks with the biggest tits and
guys with the biggest dicks make it on camera. The women in these videos are done up with
makeup, lighting, waxing, fasting, etc. and the men are often hopped up on viagra or other industry
secrets to make sex supranormal. Nothing about porn is natural. It is an augmented reality,
100% intended to make you addicted.

We also need to factor in the work it takes to get a decent girl into bed. Countless rejection,
money spent on dates, and often times weeks worth of work. Not to mention any drama the
girl in target might put out along the way and any sexual or social anxiety you might deal with.
If you’re already getting the sexual payoff from porn, why does your brain need to motivate you
to push through these challenges?

When this becomes a conditioned addiction, normal sex becomes a source of anxiety rather
than pleasure, and the desire to pursue real sexual interactions diminishes to nothingness.
Therefore, if you have a sexual goal, you have something tangible that watching porn would
sabotage. If you aren't able to readily spot cause and effect relationships behind porn use in
other areas of your life, this one will be obvious.

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When you feel better about yourself sexually, you'll find it easier to let go of porn. You'll realize
that sex feels far better--physically, emotionally, and spiritually--than doing the work with your
hand, alone.

Single guys might set the goal to be with a new girl within the next 30 days. Those of you in a
relationship might set the goals of having more sex and better sex with your partner. Although
let's be honest, if you're having better sex you're naturally going to have more sex. And is more
sex not better sex?

Then, create a plan to achieve these goals. What are you going to work on? This might require
you to focus on areas outside of the bedroom to get there.

You might commit to going to the gym 3 times per week to improve your appearance. You
might want to work on your social skills and commit to talking to more women and getting
more comfortable with rejection, knowing it's a normal part of the process.

In your heart, you know what you have to do. Start now!

In Conclusion
Setting goals is an absolutely crucial step in overcoming any addiction. As you find things in
life that are deeply important to you, you'll no longer waste your energy, motivation, and
resources on the petty pleasure of pornography.

When you invest your energy in those things that energize you rather than drain you, you'll
find yourself full of new levels of life. This momentum will carry you forward to greater and
greater accomplishments.

This 3-step process of clarity, planning, and action, together with time, is honestly all that it
takes to completely turn your life around. It may seem too simple to be of any benefit, but
the simplicity gives it its power. It is literally harder not to do it than to do it.

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Experience Real Intimacy--Often
Every study done on the effects of porn on men has reported that porn use is linked to poorer
relationship satisfaction. These statistics aren't one-offs either. There have been over 60 studies
done on the subject. (See the studies here)

The true reward from sex comes from a neurotransmitter known as oxytocin, not dopamine.
Oxytocin is the motivator or goal that causes dopamine to be released for sexual purposes.

Oxytocin is often referred to as 'the love hormone'. This is because it is generated from love as
well as the fact that it increases the feeling of love.

You can't get oxytocin from porn. This powerful chemical comes from human interaction--touching
the smooth skin of a woman, kissing, hugging, looking deep into your girl's eyes, and, of course,
having real sex. Oxytocin is also increased during orgasm.

Have you ever noticed that porn's promise is never the same as its delivery? That's because
you get the promise from dopamine, but minimal oxytocin. This leaves you feeling empty
and cheated.

One of the keys to quitting porn for good is to

become more intimate with your partner...

Touch more
Kiss more
Hold hands
Cuddle
Etc.

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If you have a partner, make an effort to have fun together and bond as friends rather than mere
roommates who are plagued by each other's presence. It may not sound fun or 'manly', but
there's nothing unmanly about physically connecting with a woman and there's nothing manly
about watching porn.

Once your porn addiction wears down, sex and connection will satisfy you in depths that porn
cannot come close to. Your brain will produce oxytocin rather than just dopamine. The one trick
porn pony will be dwarfed by the infinite pleasures of true connection and love.

Why Your Partner Doesn't Want to Have Sex

Many of you believe that you have a higher sex drive than your partner. Some men watch porn
because they feel they don't get enough sex. But you could argue that you are having less sex
than you could because you watch porn.

Men and women are wired differently. Men are visual and are constantly producing semen. For
women, there's no tangible build-up of body fluid that needs release. Instead, sexual desire and
energy are stimulated through emotion and connection.

Porn is distorting your perception of what women outside of the club want. Maybe your partner
doesn't like that you hump her like a rabbit for two minutes and then bust, leaving her completely
unfilled. Your partner becomes an object for your satisfaction and love falls away like bricks
being dropped out of a hot air balloon. Where's the passion, man?

Oxytocin is what gets women firing. They can even smell oxytocin like a pheromone. This is
why guys in a relationship tend to effortlessly attract women, yet the same guys, when single,
couldn't score a four. As you build your girl's oxytocin levels through a loving connection, she
will need to release some of the sexual energy that you are responsible for creating.

Ironically, the less you make things about sex with your girl, the more sex you are going to have
and the less you are going to need or want porn. Porn trains you to focus entirely on the prize
while skipping the process. But the prize is only worthwhile when there is a process to build
desire for the prize.

Additionally, women love an assertive man. They want to feel wanted. You never show passion
for your girl because porn is always inches away. When she rejects you, you happily go to
another room and beat your meat while she turns over to go to sleep.

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If you show your partner that you have an abundance of sexual desire for her that cannot be
tamed, she won't object for long. She will likely love the attention.

(PS: For all the single guys reading this, check out the 'How To Be An Attractive Man' module.)

Love Over Lust

If you feel like being with one woman is hard, it's because you fantasize about hundreds of
women. You're giving all your energy and motivation to fantasies who don't even know you
exist. Through continual porn use, you're wiring your brain to need dozens of partners and this
causes you to produce less dopamine for your partner and devalue her. Your relationship suffers
because you give it no energy.

Wiring your brain like this can also cause potential performance problems as your dopamine
response becomes numb to normal sex intended for building connection and intimacy. You're
trained for extreme stimulation and novelty. If performance issues make their way into your
relationship, both your confidence and your partner's confidence tank.

Because you feel like less of a man, you give her less affection and passion. Consequently, she
doesn't feel as sexy and reflects less love herself. Due to the nature and privacy of the subject,
there will be a lack of communication and you'll drift apart while she has no reason why. She may
very well find connection, passion, and intimacy with someone who prefers her over a screen.

Whether it's from a numbed brain or broken bonds, you think being in a relationship is hard or
boring, or that "humans are wired to be polygamous". But for a practical exercise, I urge you to
spend the next month investing all your sexual energy and motivation into your partner.

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For this month, don't even look at another woman on the street. Let your partner be your
standard of beauty. If you can't have real sex with a woman, don't waste any sexual energy on
her. Imagine your girl is like dinner. The less you snack, the hungrier you are when it's dinner
time. If you snack here and there, by the time dinner comes, no matter how delicious, you don't
eat as much.

I guarantee you'll find more joy in your relationship, see new layers of beauty in your partner,
and see both the quality and quantity of sex you have improve!

Final Thoughts
If you want to stop watching porn, you're going to need to experience real intimacy with a
woman. You're going to need to experience this intimacy often so that the perpetual sexual
impulse has a healthy outlet.

When your brain starts to experience actual intimacy and human contact more than porn, it
will start to rewire itself and you'll find yourself attracted to sex in its truest form. Your sex
will begin to be better than you can currently imagine as you find new ways to get excited
by--and excite--your partner.

If you don't have a partner, you're not off the hook. Although I doubt you want to be...

In a coming module, we're going to take a look at what it takes to be an attractive man. This
will dramatically increase your ability to pick up girls and experience the intimacy we just
described.

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Make Meditation Your Ally
There are countless ways to meditate. In this module, I'm only giving you the raw essentials
that can be directly applied to overcoming porn addiction.

Meditation is one of the 4 pillars demanded of quitting porn. The other three being:

Frequent exercise
Real intimacy
Having a worthy goal

The reason these are all crucial is that they satisfy the same pathway that porn does, each in
its own unique way.

For example, real intimacy fills the need for sexual interaction, orgasm, and companionship.
Exercise releases pent up energy and also enhances feel-good hormones which make you
crave external pleasure less.

Having a worthwhile goal makes the consequences of porn use more severe, but a goal also
provides you dopamine for motivation. This elevated dopamine will, once again, make you feel
less need to find pleasure outside of yourself.

Like exercise and goal setting, meditation also boosts dopamine and provides a natural 'high',
enhancing your mood, reducing your stress, and making you less likely to self-medicate with
porn. But, meditation also has a few other side benefits that will be crucial for quitting porn.

Let's look at a few reasons why meditation will be beneficial for you, as well as a few powerful
tips on how to meditate.

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Increasing Self Control
It's been said many times, by reliable sources, that will power is a limited resource. From the
time you wake up in the morning until the time you go to bed, you can only make 'the right
choice' so many times.

The problem with porn is that it shows up when it wants to show up, regardless of if you've
spent your remaining will power or not. And if you waste all your will power fighting off porn
cravings, how do you have any left to sit down and do hard work, eat healthily, or go to the gym?

It's like a double-edged sword: If you watch porn, you lose motivation by depleting your dopamine
and testosterone levels. If you don't watch porn, you deplete your will power by fighting cravings.

If it is true that will power is limited, why not use the little self-control you have to increase your
self-control? This is what I call a force multiplier...

A force multiplier is something that gives you back more than you put in. Think of a machine
that gives you $10 for every $1 you spend. If you could do this with money, you'd do it every time.
Yet with the resource that could build you a fortune (self-control), you ignore it completely.

Meditation is like recharging a battery while simultaneously making the battery stronger and
increasing its capacity...

How Does Meditation Increase Will-Power?

A significant part of depleting levels of self-control comes
from fatigue. Think of having a terrible night's sleep
and how it destroys your reasoning ability or the ability
to give a damn about anything but survival.

Meditation allows you to close excess tabs that are

draining energy, running in the background. Over time,
meditation can rewire your brain, as porn did, but in a
much healthier way! Neural networks will change and
the natural patterns of energy in your brain will be directed
to beneficial and energizing ideas and goals rather than
directly to vampires like porn.

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The next way meditation improves will power is by reducing daily stress levels. Like most
recovering alcoholics, the time you are most likely to relapse is during stress or unfavorable
circumstances. Meditation acts as a safe space. Even if only for 20 minutes, it allows you to
close the door on the day.

Since meditation also elevates your emotional state and reduces anxiety, it can be a good
alternative to things like drinking, smoking, or watching porn that will cause the problems they
'help' you escape.

Cultivating Self Awareness

The last way meditation increases self-control comes from its ability to enhance self-awareness
and provide a better understanding of the consequences of actions.

As your meditation practice improves, you'll develop a greater understanding of cause and effect
relationships in your life. You'll be able to see second, third, and fourth-order effects and the inter-
connectedness of all actions. Calmness breeds clarity. Each action you take will be a conscious
choice with full awareness of the price that must be paid.

With regular meditation, you'll also be able to notice the shifts in your energy that lead you to
want to watch porn. You'll get a better understanding of why you do it. With this understanding
will come less impulsive behavior.

Practical Exercise #1:

Mindfulness Meditation

Look at meditation as a training ground for the mind. Like you train your muscles in the gym,
you train your mind in the silence of meditation. As you were once weak in the gym, you will
likely be weak in your meditation at first. You build this up as a skill through practice and
repetition, going a little deeper every week and transcending any discomfort you faced in your
Padawan stages.

The first method of meditation is to be the observer of your thoughts and emotions. Understand
that you don't have to act on your thoughts or feelings. Understand that you can detach from desire.

95% of your thoughts are the same thoughts you experienced yesterday. In a way, your thoughts
themselves are an addiction. When you observe them without attachment, they lose their power
over you and you are free to take a new path, break the cycle of addiction, and create change.

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Ultimately, this process of impartial observation will give you greater control of your thoughts.
You'll be able to use your mental powers to think about more of what you want while also
recognizing and detaching from thought patterns that don't serve you.

This will be crucial for breaking the pavlovian conditioned thoughts of porn and the emotions
these thoughts and memories evoke. When they arise, you don't get energetically entangled
with them. Before you know it, they pass like the wind.

Practical Exercise #2:

Mental Rehearsal and Forecasting

This next technique combines meditation with visualization. Essentially, you are mapping out
your day and actions before going through them.

Using this technique, in your mind's eye, imagine yourself encountering potential cues and dangers
and overcoming them while the danger is only imaginary. In this sense, you are flexing the
muscle in a state of consequence-less practice. When the challenge presents itself in real life, you
are better prepared to deal with it.

You can also imagine yourself, at the end of your day, having successfully stuck to the plan.
Soak up this feeling and use it as your starting line. Don't wait until you have achieved it to feel
it. Feel it to achieve it.

When you know what success tastes like, you'll be less likely to sacrifice this high feeling for a
lesser pleasure. You'll fear the fall and have extra incentive to stay clean.

If this is initially difficult, you can access memories of times past where you made yourself proud,
and spend a few moments remembering that feeling.

As with all things, these processes will get much easier with practice.

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Exercise Frequently And Intensely
Rather than quitting porn, our goal is to build a lifestyle around the habit of sobriety. We want
to focus on building the new rather than fighting the old. If we spend all of our time fighting
the old, we are still giving it our focus and energy and will struggle to escape its pull.

When you quit porn, you need to replace the lost source of dopamine. With no external dopamine
stimulation, your dopamine levels will dip below baseline and you will be susceptible to withdrawal
symptoms. Boosting your dopamine through natural means like exercise, healthy eating, goal
setting, and meditation will make the transition so much easier.

Think of it like jet lag: After a long flight and a change in time zones, it takes the body a few days
to feel better. To speed up this process, you have an extra coffee for a few days, take some
melatonin to reset your sleep cycle, hit the gym to get your blood flowing, and implement a few
other restorative measures. All of a sudden, the jet lag is almost non-existent.

It is the same with porn withdrawal and building the habit of sobriety. Implementing a good
exercise routine will be crucial for healing your neurotransmitter balance, avoiding withdrawal
symptoms, and staying busy.

Channeling Energy
In the game of life, getting a mate is a HUGE motivator. It is the primary motivator that sends
men into action and entices him to compete with others and overcome obstacles. Guys will do
shit to get laid they'd otherwise never dream of.

When a man has an abundance of sexual energy, he feels motivated to conquer. This energy
skyrockets his dopamine levels and sets him to achieve. This sense of eagerness and competition

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is what forces his body to develop testosterone. And as he develops testosterone, he develops
the traits that make him attractive and successful as a man.

You stop this process when you meet the biological need with porn. All of a sudden, one of
your primary motivations is satisfied and the feedback loop of action shuts down. There is a
lack of understanding of the value of this sexual energy. Man can use this sexual energy as a
catalyst for creativity, motivation, and well being, among many other facets of life which give
him an advantage.

Exercise is so beneficial for quitting porn because it acts as the perfect 'out'. When you are
overwhelmed by temptation, you can get out of the house and go to the gym. Since you can't
masturbate in public, at least not easily or morally, you'll pass enough time that your cravings
will subside. When you have excess physical energy and need to blow off steam, you can channel
it into a powerful workout and boost your testosterone and dopamine rather than drain them.

Exercise naturally releases many of the same feel-good chemicals that porn triggers artificially.
After all, when you are craving porn, you are really craving a hit of dopamine. Otherwise, you'd
have no problem masturbating without the pixels and you'd enjoy the pleasure of pounding the
pogo stick. Or you'd seek out actual sex with a real woman.

Ultimately, exercise acts as an emergency button and helps you deal with difficult or confusing
energy in a constructive way. This way, you stimulate further increases in dopamine and
testosterone rather than draining them.

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Practical Exercise: Exercise
You don't need to go to the gym to enjoy the benefits of a workout.

Your workouts don't even have to be long...

Do 3 sets of max rep pushups. (+Get a pull-up bar and superset)

Go for a short run and push hard.
Do yoga in the park
Lookup a structured workout to do at home on YouTube

You're simply trying to fix the dopamine debt that's causing you to crave porn. You need to get
moving and make your energy work in your favor rather than against you.

Just keep in mind that if you're struggling with temptation, it will always be best to get out of
the house and leave the environment that's triggering you.

In Conclusion
More than training the physical body, exercise trains your mind. You need to teach yourself
that the path of least resistance is not the path of the highest reward. Lasting rewards come
when you go against the grain and push past discomfort.

You are building the habit of sobriety the same as if we were quitting any other drug. Therefore,
you need to set foundational pillars that still allow your brain to get boosts of its favorite
neurotransmitters and hormones.

Exercise will get you out of the house, help you channel your energy into constructive means,
and help you feel healthier across the board.

It will even improve your sex life as your confidence and appearance evolve.

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Amplify Your Perception Of Consequence
Crack has side effects that are pronounced and obvious. Almost instantly, crack can destroy
your career, cause you to neglect or abandon your children, or have you sucking dick for your
next high.

While crack can ruin your life overnight, porn does it so insidiously that it destroys lives without
ever being caught in the act...

You won't abandon your children due to your porn addiction, but your wife might end up leaving
you. You aren't likely to lose your job, but you'll be so low in motivation that you'll do just enough
to get by. Consequently, you'll never soar in the ranks or start your own business.

Porn won't cause you to break into crackhead-like delusion or hysteria, but it will give you an
underlying current of anxiety and dysthymia that plagues your everyday existence.

Inverting Pain and Pleasure

The nature of cravings and addiction is a strong bias towards the pleasure you once got from
your drug of choice while completely forgetting the pain it caused you. That sentence is worth
reading over and over again.

The evolutionary mind, combined with the instant gratification traps of modern society, creates a
paradox in the mind. This paradox states that anything pleasurable in the immediate soon becomes
painful. The pain experienced is equal to the pleasure experienced.

In other words, what goes up must come down. This happens with alcohol, cocaine, fast food
and anything else that makes you feel immediately amazing without strain or struggle. In this
case, the struggle comes after the prize rather than before, but you're a fool to think you can
shortcut nature's algorithm.

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One of the biggest problems with excessive porn use is that you don't see the damage it
causes. You're so close to it that you have no idea what life is like without it, or what a normal,
porn-free brain feels like.

For example, let's say you're depressed...

You might have been all sunshine and rainbows when you were 17, but now that you've got
some years under your belt, you're not feeling so bright. Years of depleting your dopamine through
uncensored porn use will catch up with you.

However, since you watched porn for years before your current problems crept up, the two
are not associated in your mind. Porn insidiously slips past your suspicion with the verdict:
NOT GUILTY.

Instead of linking cause and effect, you see doctors for your 'unwarranted' anxiety and depress-
ion. In reality, you have a dopamine and testosterone deficiency caused by a hand that can't
sit still like a pervert with Parkinson's.

Future Casting
Even quitting crack might be easier than quitting porn. You don't ever NEED to touch a crack
pipe. Unfortunately, you almost have to use a computer. You need to use your dick at some
point. Your biological programming ensures that sexual expression must manifest at some
point, in some way.

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You need to form a new paradigm around porn. Our goal is to make using porn painful through
leveraging conscious and subconscious perceptions--to discover and amplify the true cost of
indulgence in instant gratification based desires.

When I quit drinking, one of the most powerful tools in my arsenal was something I call future
rehearsal. I'd regularly use the power of my imagination to imagine the worst-case scenario of
my continued indulgence. With drinking, that meant I'd end up dead or in jail in a few short years. I
decided I wasn't willing to pay that price.

I'd then use my imagination to ponder what possibilities existed in my new life of sobriety.
When I realized how much more life I could get out of life, it became easy to give up the thing
that was dragging me towards death.

This method requires that you use your mind to imagine both the worst case of your behavior
and the best possible scenario if you quit.

The key is in the contrast.

Practical Exercise: Future Rehearsal

First, feel potential negative scenarios that porn is likely going to create for you (or fully embrace
what it is already doing and amplify these over time)...

Do you want to lose your partner because you channel your sexual energy into all the wrong
places? If you don't have a partner, do you think that continued porn use is going to change
that? Or is doing more of the same going to create more of the same, only with the compounded
pain of added time?

Do you want to see your sexual performance decline across the board and feel decades older
than you are? Do you want to feel constantly tired, depressed, and unmotivated, while your
friends and family wonder what the hell you're doing with your life?

The dopamine and testosterone that you surrender to your porn addiction are the same chemicals
needed for motivation, confidence, and vitality. These are the exact characteristics that allow
you to feel good mentally and perform well in the business, dating, and athletic worlds, allowing
you to create a life worth being happy and proud of.

Take the time to link cause and effect compounded over time. What is the worst that could
happen for you?

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Next, use your imagination to think about what it is that you truly desire in life. Spend some
time here and use your imagination like a child does. It is completely reasonable that with more
energy, mental clarity, and motivation you could accomplish these dreams in a few short years.
Porn is one of the only things holding you back from this lifestyle. (For help crafting this vision,
visit the module on setting worthwhile goals.)

Before ending this module, let's quickly go over a few more ways that you can increase the
perceived pain of watching porn...

Leverage Guilt and Hit Rock Bottom

Masturbating to porn never leaves a man feeling strong and confident. Instead, it
always leaves him lethargic, weak, timid, guilty and ashamed.

If you have a partner you care about, yet you find porn more enticing than her, this
can leave you with massive guilt. And it should. Don't run from this feeling or justify
it. Lean into it and allow it to make you feel disgusting and ashamed.

If you're a 25-year-old virgin--or getting close--it's time to look yourself in the mirror
and demand something better for yourself and of yourself. If you're a depressed
shell of the man you once were, it's time to get your act together and put on your
adult pants. Cut out the bullshit and take some responsibility for your life and actions.

Often times the key to change is to hit rock bottom.

Opposite to what the new-age law of attraction says, the key to change and a new
life is not good feelings and naively positive thoughts. It is pain and self-loathing that
cuts so deep you'd rather die than continue your pathetic behavior.

Whatever ways porn is making you feel guilty, it's time to stop running and face the
music. Embrace these emotions and leverage them for your benefit.

Enforce Punishment

Another way to make watching porn painful is to set additional consequences for
screwing up. This punishment will need to be personal to you. This works better the
more painful the consequence and in direct proportion to your ability to enforce it.

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 Here are a few examples of potential consequences for watching porn:

Tell your romantic partner you did it. If you are in a relationship and you can
handle this, nothing will be more powerful for making you stop.
Pay your accountability partner $100.
Shave your head bald.
Sell all your video games.

Take a few minutes to decide what your personal punishment will be. Then ruthlessly
enforce it.

Set a Timer

Accumulated achievements are hard to break. When I quit drinking, I first counted the
days. Eventually, I counted the months of my sobriety. Now I'm up to counting years.

Can you imagine how painful it would be for me to break a 6-year streak? I wouldn't feel
satisfied until I had broken my best streak and gotten back to 6 plus years of sobriety.
If you're anything like me, it's all or nothing.

When you are starting in your sobriety, even two weeks is a good amount of ground
to have to regain. In this way, setting a timer will make it more painful for you to watch
porn. All of a sudden, it's not quite as innocent as you have some sense of achievement
that you are losing.

The fear of loss is often more powerful than the promise of gain.

Wrapping Up
The key to quitting porn is to focus on all the ways porn is ruining your life. Then, add
perceived ways it ruins your life further.

When you stop feeling like you are giving something up by quitting porn, but instead feel like
you are ascending to freedom, quitting porn will become easy.

The next time you are battling cravings, come back and read this module again. It just might
save your streak and keep you on the straight and narrow path.

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Harnessing the Power of Your Sexual Energy
In his classic book Think and Grow Rich, author Napoleon Hill says that the sexual function
has 3 main purposes:

The perpetuation of mankind

The maintenance of health (as a therapeutic agency, it has no equal)
The transformation of mediocrity into genius through transmutation

The author is not talking about excessive sexual activity. Rather, he is talking about the energy
which drives us towards sex (which we know now as dopamine and testosterone).

If one can harness and direct this energy rather than spill his seed at the first sign of it, he can
use it to evolve rapidly in both intelligence and power--mental, physical, and spiritual.

Napoleon Hill goes on to say such things as:

"When driven by this desire, men develop keenness of imagination, courage, will-power, persistence,
and creative ability unknown to them at other times.

Sex energy is the creative energy of all genius. There never has been, and never will be a great leader,
builder, or artist lacking in this driving force of sex."

Sex is the driving force of action. This is why you have no energy or motivation when you watch porn.

One of tribal man's greatest desire was for sex. This desire motivated him to do what it takes
to earn the mating rights of potential partners. It is no different in modern man, only a different
environment.

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However, modern convenience satisfies all needs except sex. When this final need is 'met' with
porn, you have it all, biologically speaking. When all your biological needs are met, ambition no
longer serves a purpose.

Almost all that man does is to impress females, whether he knows it or not. It's biology. When
you stop watching porn and begin cultivating your sexual energy, you're going to have an abundance
of nature's greatest stimulant...

How you use this new energy is up to you.

Cultivating Creative Power

Ancient spiritual traditions have ALL stressed the importance of sexual control for improved
clarity, creativity, and deep life energy.

Think of semen as a creative force, or life force. Your semen becomes a living being when nurtured
and cultivated in the womb of the female. When kept in you, it becomes a creative power. You
need to create a reserve of this life-energy rather than wasting it.

Man's greatest, most God-like faculty is his imagination. Yet most men waste all of their imagi-
nation, energy, and drive on pixelated sex and masturbation rather than building their legacy
and empire.

The lower energy centers of the sexual organs only benefit us for survival and pleasure purposes.
The idea is to move this energy up to organs with higher creative purposes. Once man transcends
survival, he becomes more than an animal. He becomes the Creator of his life.

As this life force energy builds up within you, it will 'spillover' to your brain. When this happens,
your mental clarity and creativity will astound you. Your imagination will begin to serve more
purpose than mere sexual fantasy, and you'll begin to imagine your future into being.

Practical Exercise: Deep Breathing

This sexual energy must be used. That is both the burden and blessing nature gives us. Sexual
energy is always generated and flowing.

It is your duty and responsibility to decide where this energy flows and what purpose it is used
for. Your goal, then, is to control the ever-important sexual energy rather than letting it control you.

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This is accomplished through something called transmutation...

The definition of transmutation is the action of changing or the state of being changed into another form.

The easiest way to do this is through your breath.

Sit down in a meditation-like position and focus your attention on the groin, where your sexual
energy is abundant. Next, bring that energy into your breath as best as you can. Saturate every
cell in your mind and body with this abundance of energy by breathing it in deep.

Feel this energy expanding deep in your chest, your arms, your throat, and your third eye. Feel
it becoming so strong that it actually extends past your physical body. Then bring the energy
emanating from you back into your body for even more power.

Don't run from it and release it by masturbating. Instead, absorb it. Become comfortable with
discomfort. Understand that it passes and takes new form. If you feel like you can't contain it
another minute, you can. You have conditioned yourself to masturbate every time you feel the
slightest discomfort of abundant energy.

Like any skill, this will take some practice, but the rewards are immense. You'll be astounded at
the feeling of power you feel in doing this, even in a single session. Over the course of a few
days, you'll hardly recognize the man standing in the mirror.

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Experience Enhanced Focus
“Shall man's basest desires receive the fullest measure of gratification, and his purest aspirations
starve for lack of sustenance? Such is not the Law” -- James Allen

I remember having a conversation with a friend years ago wondering why we were both so
motivated. The only similarity between us was that we were both against porn. Since then, 90% of
the high performers I meet avoid porn like the plague.

Dopamine helps us to concentrate on a task for an extended period of time. Remember, it is

the molecule that motivates us towards something worthwhile. The more porn you watch, the
worse your focus becomes as your dopamine declines and your motivation dims.

This becomes even worse if you watch thumb clips with multiple tabs open. If you can't even
focus on one porn video, you're screwed. You're not only depleting your dopamine, but you're
also training your brain to only focus on something hyper-stimulating.

This makes anything mundane impossible. Unfortunately, if you can't do the mundane things,
you'll never advance in life. Those who do the hard and boring work are the ones who get the
biscuit while everyone else picks up crumbs.

When you give up porn, you'll rewire your brain to focus on less intense stimuli. You'll find
yourself better able to put in the work and think long term.

It won't be long before the dreams in your mind begin manifesting in your reality!

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