I found this heplful information online:
Displacement Activities
Work out (squats seem popular with many nofappers).
Do yoga or stretching.
Groom yourself (shower, trim fingernails, shave, floss, brush teeth, use tongue scraper, wash your clothes, etc.).
Get squeeze balls for your hands (squeeze the squeeze ball and not your genitals).
Go for a walk.
Read a book instead of surfing the web.
Hang out with people.
Join a club (or clubs).
Clean the house/apartment/room.
Fix something around the house.
Start a chore that you have been putting off.
Learn something new (a language, a musical instrument, cooking, solve a Rubik's cube etc).
2 minute time out.
Avoidance Techniques
Delete your porn folder, delete your porn links.
Install a porn blocker (no more looking at sexy pics).
No edging, period. Touch yourself only when cleaning your body or urinating (see squeeze ball above).
Stay in public places.
Stay off the computer or phone except for a dedicated task like banking, work, school work, email, texting, checking nofap, checking the news, etc. and then log out.
If you are surging stay off the computer or phone completely.
Do not mindlessly surf the web because you will eventually click on a trigger.
Wear thick pants with a belt.
Go to bed only when you are about to sleep.
Get out of bed immediately after waking.
Beer, wine, liquor and pot: avoid these until you have solid control of your fappy impulses.
Mental Motivation
Remember why you are doing this.
Acquiring that strong sense of self-pride and being able to look people in the eye.
There will never be a day when fapping to porn will leave you happy and fulfilled.
Remember how shitty you feel right after you fap.
Remember that as your pleasure centres rewire you will start enjoying the experiences of your life more vividly.
If you fap then you are training yourself to be mediocre.
If you fap then prepare to lose your manliness.
When you fap then your sex life is watching other people have sex. This trains your brain to be a beta male.
If you fap you will numb yourself to your life and you will never have a hope of completing yourself.
A fraction of the women in porn are leading abused lives. You don 't want to contribute to the harm of another person.
Porn and fapping makes you look at woman in the wrong ways. You don't want to be that guy.
People can sense you are a beta male when you fap. They know.
When you don't fap you will become more alpha. Alpha doesn't mean aggressive douchebag, I know buddhist monks and lay meditators who are very alpha and very good people at the same time.
Don't do nofap to get a women in your bed, do it for yourself.
Remember that if if you don't have ED you will eventually get it.
Remember that if you have ED then nofap will cure it (if there are no underlying medical issues).
You will have the freedom of not worrying about your browser history.
You will have the freedom of not having that second, hidden, fappy personality.
You will have a more sensitive and normal genital response (i.e. no more death grip/death schlick syndrome).
Improve Your Commitment
Acknowledge to yourself that you have a problem, an addiction even.
Make a public commitment to stop fapping (for most of us this is an anonymous but public commitment like here on nofap, for some it could be a trusted buddy or your SO).
if you have an accountability partner, call or text them when you are surging.
Mark out your nofap days on a calendar ('x' out each day with a coloured marker, if you relapse then 'x' out each subsequent day of your new streak using a different coloured marker). It doesn't have to be paper, I use my iPad calendar for example.
... but remember that every day is Day 1 no matter how high your counter is.
Also post your progress on nofap every so often. Post daily if you are going through a rough patch.
"Low fap" does not work, cold turkey is the best way to go.
Go to nofap and help others.
Meditation.
Identify your triggers (stress, anxiety, boredom, some kind of perceived failure) and realize that a fap session will not help.
Tricks of Last Resort
Cold showers.
For some, cold showers are too traumatic. If so, then wash your unit with a cold face cloth until the urge passes. Some fapstronauts have suggested that washing your face in cold water may also work.
If you are not doing hard mode then get your woman or man to "relieve" your tension.
This post is only about Phase I of nofap. Phase II of nofap is about living for purpose, not pleasure.
Finally
Fall down. Get up.
Fall down. Get up.
Fall down. Get up.
Fall down. Get up.
Fall down. Get up. Stay up. Help others.