Morning and night triggers

[mccrayj]

Night used to be a big problem with my addiction but I changed my sleep pattern and habit. My laptop is now in a public place, not in my room anymore and I'm going to sleep earlier.

But the mornings are becoming really hard to avoid PMO, especially when i wake up. Any help, suggestions.
Usually this happens on mon/tues my days off.

 

[Berens]

When i wake up first thing i do is spend 30 minutes or more doing exercice, push ups or running. Then eat, plan what i will do that day. This is daily ritual i do and if i get urges i have them 3 hours axter waking up, but i concentrate myself on doing stuff and they go away. Doing exercise after waking up also benefits your selfdiscipline becouse you start a day with doing something that you dont want to do, and then you dont have difficulties to do other stuff the rest of a day.