Summarize the following:
Some friends can be aggressive or pushy about making plans. Perhaps your friend gets angry when you don't do exactly what he says, or tries repeatedly to get you to change your mind. In cases like this it can be best to create some distance between making a decision. For example, if your friend calls you to make plans and is pressuring you, try saying that you need to go but will get back to him later. If you find yourself caving more into doing things you don't want to in person, try giving your final answer through a text message or other similar form of communication where your pushy friend can't so effectively be so pushy. If he tries calling right away, you do not need to answer his call; it is acceptable to tell him that you cannot talk on the phone at the moment. If you find yourself giving into peer pressure when your friend gets pushy or angry, try writing out what you will say in advance. Write out the reasons why you can't or don't want to make plans, and look them over so that you remember them. This way, if your friend gets pushy, you will be less likely to forget that you really don't want to make plans.  When writing your script, think about past conversations with your friend where you gave in. Try to remember how he acted or what he said that made you make plans despite you not wanting to. For example, if in the past he has said that you never say yes to his plans, you could write a script where you re-iterate the last few times that you did hang out together to show him that his claim is not true. By planning with a script, if he tries using the same tactics on you again, you will be ready to defend yourself. If your friend continues to pressure you, try saying that you can't make his plans with some firmness in your voice. After you say no firmly, change the topic of conversation so he gets the hint that you are done with the conversation.  For example, if your friend has repeatedly asked you to go out to dinner on the weekend you could say "I already said I really can't go, but thanks for the invite. By the way, did you see [insert some movie here]? What did you think?" Try reminding your friend that people have different personalities and time constraints and that some people like to hang out more than others or do certain things that others don't enjoy. Try letting your friend know that you will make plans whenever you feel that you can, but that when you say no, you mean it, and it isn't OK for him to try to pressure you or to get angry when you say no. If nothing else works, you can try telling your friend directly that you feel pressured to do things that you do not want to do and it is putting a strain on your friendship. For example, you might say, "look, I value our friendship but sometimes I feel like you try to force me into doing things I can't (or don't want to) do. This makes me feel like you don't value my perspective and my time constraints. I will absolutely make plans with you when I can, but sometimes I just can't, so it would be great for both of us, I think, if you didn't get angry when I say I can't hang out."

summary: Get yourself distance. Say no through a medium you are most comfortable with. Try writing a script. Say no firmly then change topics. Tell your friend not to be pushy.


Summarize the following:
Choose a fun hobby that really interests you. Watching porn and masturbating are both pleasurable activities, so your hobby should produce a similar effect. For instance, try something like:  Joining a recreational sports team. Making art.  Learning to play an instrument.  Knitting. Building arduinos. Making fighting robots. Taking a martial arts class. When you masturbate or watch porn, your body releases the pleasure hormone dopamine, which makes you want to do it more. This hormone is also released when you do other pleasurable activities, like eating or shopping. That means you may be able to reduce your desire by treating yourself to other pleasures, like your favorite foods, listening to your favorite band, taking a relaxing shower, and shopping. Treat yourself to a variety of pleasurable activities, not just one. For example, eat a piece of candy on Monday, go to an arcade on Tuesday, buy yourself a book on Wednesday, listen to your favorite band on Thursday, go out with friends on Friday, go out to dinner on Saturday, and play your favorite video game on Sunday. for 30 minutes a day to release energy. You might like the feeling that watching porn and masturbating gives you because it helps you feel more relaxed. Luckily, exercise can make you feel the same way. Engage in cardio activity every day to help you release excess energy. Choose an activity that you like so it’s more fun to do it. Go for a brisk walk, run, swim, or take a dance class. You might even consider joining a sports team or going to a gym. to help calm your mind and overcome temptation. Meditation can help you feel relaxed and in the moment, which might help you deal with desire. For a simple meditation, sit or stand in a comfortable position. Then, focus your attention on your breath. When your thoughts wander, bring them back to your breath. Do this for at least 10 minutes. Look for guided meditations online or use an app like Headspace, Insight Timer, or Calm.
summary: Start a new hobby to distract yourself from your urges. Treat yourself to other things that bring you pleasure. Exercise Meditate