Cutting-out triggers (3 steps)
Triggers are all around us. You can not avoid them completly. However, it is up to you which triggers can influence you to either beneficial or harmful actions.
In the previous episode, we learned how to identify triggers. Here is how to overcome them. Follow these steps and you will notice self-improvement.
Delete all Social Media!
But, why, wait… no. YES. This is an undermentioned step, as most people are actually addicted to social media as well. Also, Instagram is somewhat used to ”connect”, however you are not going to lose a single true friend by deleting your Insta. Personally, deleting Instagram was hard. However, even though many people were and are surprised, this not only makes you stand out in the positive sense, it also makes quitting porn easier.
If you still are unsure, that is ok. But ask yourself the following five questions. If you can answer every one of them with no, proceed to delete your socials.
Do you never feel the urge to check your social media first thing in the morning or last thing at night?
Do you feel needed/purposeful?
You are never distracted by social media when you need to focus on work or other important tasks?
Do you feel good after catching yourself on Social Media?
Do you think using Social Media actually will bring you closer to your goal?
Read them again, answering them should take at least 15mins.
For two years I have been free of Instagram, I never really had TikTok, and deactivated YouTube for over 6 months now. I encourage you to do so too (detailed article is going to follow). If you answered these questions with honesty, they can change your whole life.
This was the fundament for cutting out your triggers. The last step is to continue what you did last week. Identifying, identifying, identifying.
Use the following cheat code:
Step 1: Self-Observation
What did you do before masturbating? Were you at a certain place, a certain online community…? Be precise as you need to know when, why, and where the urge originated from in order to avoid it.
Step 2: Manage and Mitigate Triggers
By now you should know your main triggers. Make changes to your surroundings to reduce those triggers. Keep your living space clean and organized, avoid spending too much time in triggering locations, and avoid every exposure to explicit content. Create a daily routine that keeps you busy and productive. Include activities that promote well-being, such as exercise, reading, or learning new skills, and also deal with your emotions.
Step 3: Be prepared
There is going to be a time when you’ll get triggered. Be prepared to fight back and busy yourself with exercising, writing, or similar activities until the urge passes. Trust me, you got this.
Learn to use triggers to your advantage
Triggers can work the other way around as well. To make is short and simple – put an empty pan on your stove in the evening so you get triggered to make some breakfast the next day. Place your running shoes in front of your door so you only need to to slip in.
Minor process’ like these also play a major part in micro habit forming. Learn how to use triggers and kill two big birds with one stone easily.