There are two factors to this, physical and mental. While it might seem like the physical (the brain itself) will be hard, its nothing compared to the mental (attitude, behaviour, way of thinking etc). So let's start. Your brain has adapted to fapping and cumming by watching porn, that will hv negatively molded it into being easy to trigger and less enjoyment (cause it is used to the high dose of dopamine that it gets from watching porn) so in order for it to enjoy it it has to escalate...just like any other addiction. The 2nd thing is mental aka behavior, attitude, and way of thinking...fapping and porn has negatively molded ur brain to become easily induced and adapted to porn. The more hours per week on porn = a continuous reduction in grey matter involved in motivation and decision making (self exploratory). These are the effects: 1, low libido dor actual sex 2, again easily triggered to watch porn and fap 3, greater wanting and craving but lessened enjoyment 4, tired and laziness 5, inability to concentrate and extreme restlessness 6, the biggest of all depression, anxiety and brain fog. So what to do? Again take a break from artificial stimulation for at least a 100 days. How to do this? Well the 1dt thing is Solution take a long break from artificial stimulants best example would be the dude 👆🏾 to exercise until you can't feel ur arms. This way you'll be so tired you won't even think abt porn let alone fap. The other thing to do with this is dont focus on not watching porn. Focus on doing something productive. Find a hobby, build something, socialize meditate, learn a new language, etc. Your biggest enemy will be doubting that you can do it so - understand that it will take time, breathe in breathe out and stay focused...you got this. Should you face a time that you feel like you're about to relapse say this to yourself repeatedly until it goes away - “I’ve been fapp’ing for YEARS, so I don’t expect a mere x days of abstaining to heal my brain. I will continue. I WILL persevere! Dont worry, you got this. Source:- yourbrainonporn.com