✅ Weekly dopamine fast
✅ Cut out overtly sexual music and media
✅ Swap scrolling for deliberate skill practice
✅ Record urges as data—not a source of shame
✅ Lift weights to channel physical energy
✅ Meditate to notice thoughts without reacting
✅ Cultivate a vision that outweighs momentary impulses
✅ retrain the reward system through consistent discipline
✅ Stop chasing stimulation—start pursuing elevation
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