Today is the final day of our small series on the concept of reboot capital. Just like a business needs capital to grow, your reboot needs capital to be positive and productive. There are five areas of your life where you need to build up reboot capital: 

• Spiritual
• Mental
• Emotional
• Physical
• Social

The final part of our reboot capital series is about physical reboot capital. Physical reboot capital refers to your brain and your body. Spending years trapped in a cycle of porn addiction takes an incredible toll on your physical wellbeing. Exercise, nutrition, and sleep often fall to the wayside in favor of acting out in your behaviors.

When you first arrive at the Porn Reboot program, your biological functioning is worn out. It’s no wonder you feel awful when you first decide to quit your compulsive behaviors. You’ve overloaded your brain with dopamine and deprived your body of the things it needs to perform well. You need a massive physical overhaul. This is where building physical reboot capital becomes a necessity. 

Exercise

The first step to optimizing your physical well-being by building reboot capital is through physical activity. Moving your body is a vital part of your physical and mental health. In the beginning, you should aim for 30 minutes of moderate exercise per day. The type of exercise doesn’t matter as much as the simple act of movement. Some ways to get started include:

• Walking
• Running
• Weightlifting
• Swimming
• Yoga
• Hiking

You might not be interested in physical activity, brother, but it’s crucial for your porn addiction recovery – Reboot Program. It’s a very serious priority in my life. Exercise enhances your brain and body’s abilities. It improves functioning, increases focus, decreases negative emotions, and more. Remember, you’re rewiring your brain. Physical exercise is the perfect way to naturally kick-start the process.

Once you build the habit of exercising for 30 minutes each day, start increasing the amount of time. Change up the forms of exercise you incorporate. I prefer weightlifting and some endurance exercises. You might find you enjoy other forms of movement. Whatever your preferences are, though, get yourself moving.

Nutrition

The next part of building physical reboot capital is nutrition. You’ve probably heard the phrase “food is fuel” before and it’s true. The foods you eat have a direct impact on how well you perform. Junk food destroys your capabilities. Whole foods empower you to function optimally.

When porn, sex, and masturbation consume all your time and energy you’re likely seriously neglecting your nutrition. You probably aren’t making home-cooked meals or paying attention to the composition of your food. Instead, you’re probably grabbing some fast food or neglecting to eat much at all because you’re distracted and busy.

You may also struggle with mindless, emotional, or boredom eating. Many people turn to food for comfort for a variety of reasons. If you find yourself eating for any of these reasons, you need to reconsider your eating habits and relationship with food, too.

Building physical reboot capital in regards to nutrition starts with learning the basics about food. Do you know what you’re putting into your body? Find out what macronutrients are, the basic building blocks of food. Start learning about the differences between whole foods and processed foods. The more you understand about the foods you eat the more informed your choices will be.

Once you have a basic understanding of nutrition, start rebuilding your diet. While there’s nothing wrong with going out to eat now and then, it shouldn’t be your primary source of nutrition. Instead, base your diet around healthy, whole foods like meat, fish, vegetables, fruit, oats, eggs, rice, potatoes, and beans. Make sure you eat enough protein every day. Don’t neglect the necessity of beneficial carbs. Keep fats in your diet because they’re important.

It won’t take long for you to notice how much of an impact a healthy diet has. You’ll sleep better, it’s easier to concentrate, your exercise performance skyrockets, and you’ll wonder how you ever got by on a poor diet before. Your mindset shifts entirely when you begin to focus on what you use to fuel your body!

Alcohol, Nicotine, and Drugs

Alcohol, nicotine, and drugs are substances that often accompany a porn- and sex-addicted lifestyle. These things help you numb yourself to the reality of your condition and keep you from thinking about where your life has ended up. Reconsidering your relationship with substances is another way to build physical reboot capital.

While you may or may not suffer with a substance abuse problem, cutting back on or eliminating alcohol, nicotine, and drugs is a good idea at the start of your reboot. Many men find they’re more likely to slip or relapse while they’re under the influence. Their inhibitions are lowered and they’re far more willing to do things they may not do while sober.

Also, substance abuse problems aside, alcohol, nicotine, and drugs truly add nothing to your life. Sure, it’s fun to have a beer with your friends while watching the game or to head out for drinks after a long day at the office. But when you consider everything else that follows, is it really worth it?

All these substances wreak havoc on your physical and mental wellbeing, especially when done in excess. If you find you have little control of your substance intake it may be best to leave them behind during the start of your reboot. 

Building Reboot Capital

We’ve reached the end of our reboot capital series. Hopefully, it gave you a deeper understanding of the importance of building reboot capital and some ideas for getting started. I now recommend joining our free Facebook group if you haven’t already. Connect with some brothers who seek help in our porn addiction counseling sessions and talk about which areas you’re actively working on. If you’re struggling in a specific area you’ll find a brother who can help you through it.

No matter where you’re at in your reboot you never have to go through the process alone. There are so many brothers available to help you in the areas you have a hard time with. You can also find some strength and purpose in helping another brother who’s experiencing difficulty in an area you’re strong in.

Finding freedom from your out-of-control behavior with porn, sex, and masturbation is only the beginning. The Porn Reboot program helps you build a life far beyond what you ever imagined possible. Building reboot capital is an important part of that process. You’re capable of so much more than you realize, brother, and you’re well on the way to discovering it.