Monday 1st November d011 I didn't look at porn today. I'm on day fourteen. My goal is to do thirty days. That's the recommended period for dopamine reboot in the book Dopamine Nation. I am trying to reset my dopamine levels which is why I am posting about my diet and how much TV I watch on here. Today I didn't watch any television or any YouTube videos - no moving images at all today. I took two cold showers today but not they weren't under the waterfall head. I did a few errands today and made some changes to a client job. I went to boxing class from 6:30-7:30 pm. I didn't have any carvings today.. I had a couple of flashbacks but that's all. I am feeling pretty level. I will be home alone from Thursday to Sunday so I need to make sure I go to bed early and don't stay up late watching TV or I might get tempted. I am grateful for the library where I can do my work every day and the boxing gym where I can train three nights week. Tuesday 2nd November 2021 I didn't look at porn today. Day fifteen. I woke up naturally at 6:45am this morning, which is a good sign. I always find when I get on a good streak I start waking up earlier without an alarm. I didn't have any cravings or flashbacks today. I didn't watch any television today but I did watch a few YouTube videos so probably got some dopamine spikes there. Wednesday 3rd November 2021 I didn't look at porn today. I'm feeling good. I didn't have any cravings or temptations today. I got up and did ten minutes of meditation this morning. Then I had a 50% cold shower and went to jujitsu training. I had a good training session. Maybe it's placebo but I was maybe a little sharper. After training I came home and had steak and eggs for dinner. Now I'm about to to bed - I'm feeling pretty tired. In this journal I'm going to note a random act of kindness I did during the day. I've read lot about the dopamine boosting effects of doing altruistic acts. Random act of Kindness Today: While I was waiting the bus stop an old man was walking towards me with cane. There wasn't enough space for him to pass. So instead of making him go round me to the side I moved forward and out of the way to clear a path for him. About five minutes later a young woman came the same way pushing a pram. I did the same for her as well. Gratitude: I feel grateful tor the feedback and advice I got from some of the guys in MMA class today. Thursday 4th November 2021 I didn't look at porn today. I'm on day seventeen or thereabouts. I noticed my voice is bit deeper today. I've been slipping on the rest of my routine though. I haven't had a cold shower in two or three days. I haven't done many bodyweight exercises the past few days. I watched lot of YouTube videos today because I've been home alone. But I didn't watch any television. I am determined to make it to thirty days. Random Act Kindness Today: I cooked breakfast for my parents before they went away to visit my sister. Gratitude: I'm grateful my local supermarket. They sell steaks in affordable packs that make it easy for me to eat well. Friday 5th November 2021 I didn't look at porn today. I think I am on day eighteen. I had a wet dream last night. I'm sure my brain is rewiring or healing or working through some things. Today I did some reading and took my parents' dog for a walk. I had couple of flashbacks but no major cravings. I didn't watch any television today but I did watch some YouTube videos. I feel like I'm in a pretty steady mood. I'm determined to make it through to day thirty. Gratitude: I am grateful for the overabundance of food options I have both at home and at the supermarket. Saturday 6th November 2021 I didn't look at porn today. Day nineteen. My voice is a bit deeper and clearer. I am getting more deep and restful sleep. I have some flashbacks come to me from time to time but I try not to hold them in my mind. I was irritated a couple of times with my family last week. I know irritability is a symptom of withdrawals but it could be nothing more than family stuff, addiction or not. When abstaining I feel I need something to look forward to. It's like my brain is looking for some kind of reward or milestone in the future to justify this pain of abstinence. Sunday 7th November 2021 I didn't look at porn today. Day twenty. I have one ten more days to; reach my goal. It feels like a long time but I am looking forward to it. Dr. Anna Lembke said the final week of the thirty day abstinence period is when one starts to feel really good. I took my parents' dog for a walk today. I also did some reading and laundry. I didn't watch any TV but I watched a few YouTube videos. I didn't have any cravings today. I am confident I can make it another ten days. Gratitude: I am grateful for the quiet area I live in. I know some people find it hard to sleep because it's noisy where they live.