Do not change your behavior yet. Simply log it. Every time you feel the urge, write down: What time is it? Where am I? How do I feel emotionally? You are looking for patterns (e.g., "Every night at 11 PM when I'm bored").
Whether you fully adopt the lifestyle or simply borrow its principles to quit a different bad habit (doom-scrolling, over-eating, gaming), the lesson of the is universal: You are not your urges. You are the one who watches the urges arise and pass. And in that watching, you are free. fapnut.
However, the definition has evolved. In contemporary usage, a is not merely a person who engages in a specific act; rather, it refers to someone who has weaponized their self-discipline to an extreme degree. Paradoxically, the term has been reclaimed by some to describe a person who has mastered their biological urges to the point of "nutting" (i.e., succeeding) at life—hence, a Fapnut : one who conquers the "fap" to become a "nut" (a powerhouse of productivity). Do not change your behavior yet