I request you to please read “The short Ebook” first then come to this 7 step planner.

If
you don’t follow this pattern then there will be no result from this course.

Step-1
So on Step 1, we will first analyze what are those things that make you feel like
masturbating. What are those triggers, let us calculate them. On Step 1, you don't have
to do anything, just take a pen and paper, go to an empty room and sit quietly and then
take a long breath then start thinking and writing on paper what are those stuff or things
that trigger you to masturbate. Write them on a paper, make a proper list of those
things.
For example, you went to an empty room and closed the door of your room from
inside. Then you sat in one place and took a long breath in peace, Then you start
thinking “ I wake up in the morning at 8 o'clock. After that I do my daily work, then I go to
school or office or whatever is my work, I did that job”. “Then what is the time at which
my sexual feeling is slightly more?” Which is the time at which I feel to do
masturbation? What is that, that makes me feel horny.

Once we know that, then we will try to solve that thing in the steps ahead. But if
we don't know what the problem is, where it happens, why it is happening to me, then
we will not be able to solve it. So, our step-1 target is, we will analyze what our triggers
are. For example, your trigger may be that either you are alone or there is no one
around you, then you watch porn videos or maybe you have followed a lot of adult
pages and meme pages on Instagram, seeing those posts, those thoughts come to your
mind.

Or it could also be that you are watching a movie of Hollywood or you are
watching any movie, after seeing that you have seen any intimate scene, such thoughts
come to your mind. The trigger can be anything. This will make you understand and you
will be able to define the difference between that in which category you fall. Whether
you got the trigger from porn videos or some other person is getting triggered with some
other thing.

In this way you have to check that you are triggered by what key. Hence, our job
on Step-1 is that whatever is our problem, whatever is our thing, we have to write
everything. This is the first thing we have to do.
 Step-2
Now let's first talk about what we did on Step-1? We analyzed in Step-1 that these are
the things which triggered us. Now, if we talk about our second step, before that I want
to clear you that we cannot control this habit completely. If you try to finish it completely
then it is an impossible task. It is very difficult that you think if you will not masturbate for
a month or two or a year, then it will be a very typical decision. But we don't have to
think like that. So during the course, that is, for 30 days, you don't have to tell your mind
that you do not have to masturbate for a month or you do not have to masturbate for a
year. If you have this thing in your mind, then there is no use, you will follow two days,
you will follow three days. When you are unable to control, you will masturbate.

At one time you will feel that you have not been satisfied without
masturbation and you will quit the journey of 30 days very soon. Therefore, we do not
have to bring this thing in our way that we have to finish it completely. Instead of having
this kind of thought, we have to think that we do not know how bad your condition is.
Think that one of you masturbates 3 times a day or there will be someone who does it 5
times a day and someone who will be doing it only once a day. It Depends on Person to
Person.

So our first attempt will be that if you masturbate every day, then we will
start giving a one day gap. A one-day gap means that we have to make a motive that if I
am doing today, then not tomorrow I have to give a day gap. And this practice is what
we people have to do for a week. Once you start to get a one-day gap, then you have to
motivate yourself a bit more and do a two-day gap. Then you have to take a three-day
gap. And one day will come when you come with a one-week gap or a one-month gap.

So what we believe in Day-2 is that we will prepare a sheet, that means

writing about a whole week on a paper, Day-1 Day-2, the day you masturbate, on that
day you write yes and The day you will not, just write no there. In the same way, when
you write about the whole week, then you will see by yourself that you will get some
motivation that I have already controlled a little in the middle of a week.
 Hence, the Step-2 motive is very simple that we have to make the list for
the whole week to know how much control we have. But all this will happen slowly, and
will not happen simultaneously or quickly.

Step-3
On Step-1 we learned what our triggers are. On Step 2, we came to know how many
days we have to give a gap. On this third step, we will analyze in which way we can use
our free time. Whatever is our empty time, at which time we are using a lot of time, we
will analyze that time. So it depends on person to person or Which field are you from?

Suppose, You are a student. So whatever your empty time, if you spend
that time in some spiritual things it will be better as if you are Hindu, then you can read
about Mahabharata, you can also read Bhagavad Geeta. If you are Muslim, you can
read the Quran chapters.You have to think from a religious point of view. If you do this a
little bit, you will get positive energy. you can also join an online course or read a book
to develop your skill.

what you have to do is, instead of using all these time in social networking,
you can do all this which i mentioned above. Because if you think that I am free I will sit
back and watch Netflix. And you Start watching a series in your Netflix, if a sex scene
has occurred in that series or if such a scene comes, then you will be triggered on that
time.

This entire journey of yours will end and worsen. So try to make sure that
at least you learn to control for a week, till then you will stay away from all these things.
So start using your free time in anything that can help you to develop a new skill.

Now, I will tell you which are those things that you can use your time to spend on. There
are many free courses available on Udemy about Hacking. So, I will paste the links of
all those below which you can join for free.
1- ​https://www.udemy.com/course/computer-hacking-fundamentals/
2- ​https://www.udemy.com/course/intro-to-ethical-hacking-certification/
If your English speaking is bad then you can also do its course. There is a lot that
depends on you what you want to read in which you want to develop your skills. Use
this time to develop your skills.

Step-4
Now we will talk about the time table, how you can set your time table. How can you
change your lifestyle? If your time is well managed, then you will have very less free
time and automatically you will not think about all this. So on this day-4, we will talk
about how you can manage your time.

Want to know how you can become a master of time management as

well? Start by using these super-powerful time management tips.

➔ When it comes to time management, the first step you need to take is finding out
where your time actually goes. For this, you need to create a time audit. The
easiest way to keep track of your time is to download an app like RescueTime,
Toggle or my app Calendar to track everything you do for a week. You can then
access a report to find out what’s stealing your time. With this information, you
can then make the appropriate adjustments.
➔ Second is to Set a time limit to each task. I've found that setting a time limit to
each task prevents me from getting distracted. For example, if I want to write an
article for my blog, I give myself two hours. So if I start at 8 am, I try to get it
written by 10 am. if I don’t complete the task on time, I can still work on it without
eating into the time reserved for something else.
➔ Next, I suggest Plan ahead. One of the worst things that you can do is wake-up
without a plan for the day. That’s why you should always plan ahead using one of
these options,
● The night before. Before you leave work for the day, spend the last
15-minutes organizing your office and composing a list of your most
important items for tomorrow.
● First thing in the morning. During your ​morning routine​ write down the 3 or
4 most urgent and important matters that need to be addressed today and
work on those when you’re most productive.
 ➔ The next thing which I could suggest you guys Just say​ ​“No.” If you really feel like
you are not able to control your feeling of masturbation. Have the willpower to
just say “No”.
➔ At last, I just want to say that Find inspiration. When I’m dragging, I use
inspirational sources like a TED Talk or biography. It’s a simple way to reignite
that fire to get me motivated. So I suggest you also try this.

Step-5
Now let's talk about Step-5, we have to boost up ourselves mentally on
Step-5. Because if you are not mentally strong then After 2 days your
hormones will start dominating again. You'll feel urge to shake the fuck out of
your tool because you've earned a day. And then again you start
masturbating. That's why I said you have to be mentally storng.

In step 5 i'll tell you some yoga exercises. Like how to keep your
mind calm. How to increase your will power. So here are some easy ones that
I would like to tell you that will support you in this journey.

To keep your mind and body calm do this yoga:-

➔ The chaturanga

This exercise helps to gain serenity. This term means "four parts" or four
members and eliminates your stress. ​put 4 legs, bend your arms at 90
degrees​ and down to the ground. Stretch your legs, taking care to ​maintain
 the alignment of your body​ and push your arms to the ground by standing
on your toes.

➔ .​Relaxation on a chair

A record, a meeting increase your peak stress? ​Opt for this easy-to-carry
position​ at home and at work. Sit in the front of your chair, put both feet on
the floor and your hands. Wait until your neck is relaxed and ​focus on your
breathing​. This position irrigates the brain and relaxes your back, releasing
tension.

➔ The makarasana
 This position called crocodile pose has ​relaxing virtues. ​Instead of lying on
your back, put yourself on your stomach, arms crossed. Put your head on
your arms. This allows you to release ​muscle spasms​ and relax the lower
back. To do the evening before going to bed!

➔ The simhasana

Do you often have ​tight jaws, a​ sign of stress? So opt for the lion's position!
Open your mouth, point your tongue forward then to your chin to ​feel the
stretching of your jaws and​ exhale loudly.

To boost your will power try this:-

● Do the hardest work first. ​Our willpower is at its highest at the beginning of
the day, so do the most challenging tasks in the morning.
● Set Goals. ​They pull you through all kinds of work, all kinds of night time and
all kinds of difficulties. You have much easier to survive next winter if you
have well-set goals.

● Believe in your own willpower. ​Talk your ability to control yourself up. Our
bodies have a strange way of listening to the things that we tell ourselves --
and making us act on them.
 ● Exercise.​ Not only does it increase our fitness and mental performance,
improve our mood and sleep quality, reduce our body fat percentage, anxiety
levels and the likelihood of becoming sick… It’s also improving our willpower.

Try these yoga asanas to boost your will power and to keep your mind and body
calm. Which is a very important point in this 30 days course.

Step-6
I know that because of doing musturbation from so many years, you people will
have a lot of weaknesses too. Some problems may also have occurred in your
body, such as hair loss, some may have increased fat and some may have lost
lots of fat. So, on step-6, we will talk about what is the proper diet that you have
to follow, this diet will improve your physical health. And your body will also be
able to recover.

Here is the Diet Plan:-

Just Out Of The Bed:

● 1 cup tea/coffee using full cream milk and 2 teaspoons sugar

● 2 biscuits
Breakfast:

● 1 glass of fruit juice, preferably orange

● 1 cup cereal (oatmeal, porridge) with 1 cup low-fat milk, few sliced almonds
and raisins, and 2 teaspoons of sugar or honey
● 1-2 slices of whole-wheat toast with some butter or jam or peanut butter

● 1 cup tea/coffee using full cream milk and 2 teaspoons sugar

Mid Morning:

● Milk drink – ½ cup full cream milk with 2 tsp sugar

Or

● Fruit juice with snacks – 1 glass fruit juice with dried fruits or an energy bar

Or

● Smoothie – full cream milk with some fruits with 2 tsp sugar or honey

Lunch:

● ½ cup of soup
● 1 potato / pasta / rice
● 1 cup of cooked vegetables
● ½ cup salad with dressing
● 1 cup boiled lentils

● 2 chapatis with a little ghee

Mid Day:

● 1 cup tea/coffee using full cream milk and 2 teaspoons sugar

● 1 large fruit
● 1 cup low-fat yoghurt

● 3-4 digestive biscuits

Dinner:

● ½ cup of Soup
 ● 1 cup of boiled vegetables
● ½ cup salad with dressing
● 2 chapatis

● 1 cup low-fat dessert, preferably with some added fresh/dried fruits

Bed Time:

● 1 glass of low-fat milk

● ½ cup of dried fruits

This is an example meal arrangement, which incorporates the greater part of the
supplements that will offer you some assistance with gaining weight, and in the meantime
keeps you stimulated throughout the day.

Step-7
If you are following all these steps. That means that you know your trigger. You
have started giving gaps in your musturbation. And would have started to
increase these gaps a bit. You must have started doing yoga to increase your will
power. And you must have started taking a proper diet as well. Now in this
chapter, we will talk about the gym.

If you have to grow your fitness a lot, if you want to increase your stamina
more then you will have to pay a little more attention to your physical fitness. So
on this day-7, we will talk about physical fitness.
 ➔ Strength training -

This is high effort such that you can only do a small number of repetitions before fatigue
forces your effort to fail. Depending on who you ask, this is usually 6–8 reps, with 2–3
minutes rest of those muscles, and 2–4 sets. It can be something like 10,8,6,5, or some
people drop their effort 10–20% for each set so they keep the same reps. This causes
muscle growth, and you can do other muscles while your first muscles are recovering
(circuit training). It increases your long-term resting metabolism due to increased muscle
mass.

➔ Aerobic / endurance -

this is the kind of exercise you can do for minutes or hours at a time. It increases
your heart rate and perspiration. It trains your heart blood to carry more oxygen. It
trains your muscle cells to produce more ATP. It allows better glycogen
replenishment afterwards. It increases your caloric burned during the exercise and
increases your overall efficiency at doing work for fewer calories.

➔ Stretching/flexibility
 -

This helps keep you from tearing muscles before strength training. It loosens
adhesions caused by muscle damage and repair. It triggers collagen growth
and repair. It helps maintain range of motion for your joints, which can lead to
improvements in posture and reduction in exercise-related injury.

➔ Balance/coordination -

This trains your mind to operate your body more accurately. The premise is that you
consciously work at maintaining balance, which trains your cerebellum on how to respond to
inputs. As this gets easier, you step up the efforts. In addition to improving coordination and
dexterity, it helps strengthen auxiliary muscle groups, the smaller muscles surrounding your
bigger ones. This can reduce injury due to distraction as well.