Hi DataGuy. I am a dataguy too. And I find a lot in common with your story. I use a spreadsheet to track PMO and MO. I don't know if this will end up being useful (because my goal is to completely eliminate both), but it makes me feel good to track things!
I also find that stress is a big trigger. PMO is one way I have self-medicated when stressed or depressed. Another way is with alcohol. Of course, alcohol use leads to depression, so I find there is a cycle of dependence between use of alcohol and pornography. Cutting out both at the same time is difficult, but will probably result in quicker recovery. I quit drinking at the same time I quit PMO (8 days ago) and have found my general mood and sleep quality much better.
Good luck!
I also find that stress is a big trigger. PMO is one way I have self-medicated when stressed or depressed. Another way is with alcohol. Of course, alcohol use leads to depression, so I find there is a cycle of dependence between use of alcohol and pornography. Cutting out both at the same time is difficult, but will probably result in quicker recovery. I quit drinking at the same time I quit PMO (8 days ago) and have found my general mood and sleep quality much better.
Good luck!