Brand New Member - Need Advice

Hello everyone! The main reason I want to quit jerking off or watching porn is because it can be a big waste of time. Sometimes I can do it for hours and hours, which is so stupid because a young man like me should be out spending time with friends and real women, not women on a computer screen. A lot of my friends have a wife or gf.... I have neither. So it has to stop.

But there's a second reason I want to quit: When I first started watching porn 15 years ago, it was plain vanilla sex. After a couple years it got more hardcore. A couple years more and it started being anal or threesomes, and now it's VERY rough porn.

In other words, I have gotten so used to porn that I no longer am aroused by normal sex... I need the really rough stuff to get the same effect. This is NOT good. I think women should be respected. If I get excited by porn where they are slapping and spitting on her face and almost raping her on camera, it's a sign that all these years of jerking off and porn has fired too much dopamine in my brain so I need ever more extreme stuff and the normal stuff bores me.

Any advice? I can easily go 3 days without but by the 4th day the urge to jerk off is strong. How do you overcome that?