Today I'm at 6 weeks without porn (except for 5 minutes 3 weeks ago) and 14 days without masturbation to orgasm.
My new profile pic is a shot of my chart from week 6. This is my first week to accomplish everything I set out to. [blinzel]
The top row is my 10 minute morning meditation.
The second is exercise. R, Y, B for running, yoga or boxing. After some trial and error I added the rest days because I found over exertion to be a trigger.
The third row is abstinence from PO. I've found that I can give myself an occasional rub and still maintain control.
The fourth row is my 10 minute meditation before bed.
I get out a ruler and draw up a chart at the beginning of each week then I keep it next to my bed and check off things as I go through the day. A big advantage is that it's kept me accountable day to day and I can also see the ripple effects when I miss one of my goals. I've also figured out my percentage score at the end of each week to mark my progress.
Week 1 52%
Week 2 88%
Week 3 80%
Week 4 68%
Week 5 60%
Week 6 100%
Week 4 was a nightmare of withdrawal but I pressed through thanks to the presence of the chart and this last week has been magical with incredible gains both musically and socially. Coincidentally, the next 6 weeks end on December 31 and I'm aiming for scores in the 90's every week and since I started down this road in January I'd like to think that after a year of struggle (and amazing growth) I can start 2012 completely cured and never look back.
Good luck, hope this helps