Hey ddmmyyyy,
I read your first few entries and then skimmed through your journal! Good on you for coming back and posting again.
I just have a few quick tips from my own personal experience, if I may:
1. Don't vanish after a relapse. Relapsing sucks and reporting a relapse is a pain in the ass as well. But no one of us is perfect and if you don't hold yourself accountable to yourself and others, you give your addiction way too much power. Also, no one will ostracize you for it (at least no one in the right mind...)
2. From my own personal experience, I would recommond hard mode to you (no PMO, no MO). I found that when I MO, I always crave for more. I masturbated enough times in my life and also I don't see the point in MOing anymore. At least not on a (semi-)regular basis.
3. Making it through the first 40-60 days is key. It will get easier after that. Abstaining from PMO will become the new norm, like a habit, and the DeltaFosB will have vanished which will reduce the cravings by a huge margin. Embrace the grind in the beginning!
4. Relapsing every other week might even make your addiction stronger. I can't find the article right now (but it is somewhere on YBOP) but if you relapse every weekend (for example), the pathways of your addiction might become stronger than if you were to relapse every two days or so. I know, it sounds paradoxical but apparently, there is some truth to it.
5. No negative self talk. Relapses may happen and if you keep relapsing, you might not have found the right formula for you yet. If you start bashing yourself, you will put more and more pressure on your shoulders and every eventual relapse will become more dramatic until you throw in the sponge or so... Keep trying until you succeed!
6. Take yourself up on your promise. No negative self talk but also no slacking. You are here for a reason. PMO has affected you negatively in one way or the other and it will continue to hurt you, if you keep it in your life. Be aware of the fact that it has the power to destroy relationships, mess up your sexuality, negativel affect your career or do other harm.
7. Be kind to yourself and take care of your basic human needs. Relapses are more likely to happen when you are hungry, thirsty, cold, lonely, ill, hungover and so on and so forth. Therefore, I also recommend you to stop drinking alcohol if you drink. Personally, I'm always super horny when I'm hungover. Therefore, I stopped drinking for now.
8. Analyze your triggers or your relapse patterns. The better you know your enemy, the better you can fight. Relapses don't usually happen in a heartbeat. There are preceding sexual fantasies or certain activities that lead the way of a relapse. The sooner you say 'no' and manage to snap out of the relapse the easier it will be. Once you got the clips loaded and your pants at your ankles, it's already too late.
That's all I can think of for now! I hope, I could be of some help...
Take care and I'm curious to follow your journey!