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Stop watching porn and when you masturbate, just use your imagination. You try not to include cuckold fantasies. After a short period of complete abstinence from porn, this constant craving will subside. The brain gets used to being able to survive for long periods of time without dopamine release. In general, try to do a dopamine detox. No cell phones while eating, on the toilet and maybe no music while showering. These countless distractions cause our consciousness to be torn in all directions. But thoughts must have peace in order to grow. I once had a lot of very important paperwork to do and was at a stage where I didn't know how to muster the courage to do it because I didn't care. I isolated myself from my phone, TV, etc. Instead, I meditated (Vipassana) and did Buteyco breathing exercises. The will to do the stuff that needed to be done came on its own without any mental effort. As I said, the thoughts that set our feet in motion need rest to grow. But also be careful when meditating if you are mentally unwell, for some people this makes the disorder worse. Then stay away from it and maybe try again when you feel a little better. Through meditation you can reset your brain and get the focus on positive things again. You can find countless instructions on YouTube. I find the easiest and most effective variation in which you lie or sit with your eyes closed and try to concentrate only on the draft of air through your nostrils as you breathe in. Allow your thoughts to wander without interfering with your thoughts. If you intervene, you don't try to suppress the previous thought with other thoughts, but simply try to concentrate on the breath through the nasal quenchers when inhaling and exhaling. This takes practice and you will often wander off at first. If it works well, I can gradually see the thoughts that emerge in razor sharp focus during meditation. It is very exciting to observe what is being brought out of the subconscious. Meditation can afterwards make you very euphoric and an additional feeling Give the urge to act and motivation. Set yourself the goal of self-improvement and monitor your successes over the time you do.