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).

Mantak Chia - Orgasm VS ejaculation

Introducing the Behaviour Quadrant... This is the mental model I developed after having moved out, and it really helped me to quit PMO: