ok, what helped me:
1. realizing that fapping is wrong. that the coomer meme is real and getting into paraphilias
2. i do read semen retention reports. they help with motivation. i posted the two ive saved in lounge https://dis.heyuri.net/lounge/koko.php?res=16000&page=1#p5_16000
3. deleting all porn from my devices
4. filtering porn boards from heyuri and stopping being active in places where nude imagery is common
5. phone block - digital wellbeing on android. ive set it up in such a way that i cant use the phone after 9pm except for literal life saving apps like phone or maps and also i cant use it for longer than 10 minutes straight
6. exercise - i started running and weightlifting. i think it helped me the most. especially the shame after fap when you still have to see the cute gym clerk that day... i dont want to experience it ever again