I have no experience with self-harm but I can suggest you to try find another not harmful ways to "punish" yourself.
Here are some examples that will likely work for you:
- going to the gym 6 times in a week for 4h every time.
= hard work, you work on something for 12h a day for a whole month.
- you cut off doing "fun stuff" like partying or alcohol for a whole month.
- you start training certain martial arts that are painful
- you run 6 miles with no breaks in-between (everyone who has no heart issues and is not overweight can do it)
I actually prefer to not punish myself at all, by doing things I enjoy. Those things are all essentially impossible for me to do (and drugs and alcohol aren't 'fun stuff' for me anyway, I rarely actually use them it's just when I do, I do it to self harm. I don't party, I sit alone in my room after isolating myself) anyway. I'm on disability because of my MH and autism, and chronic pain, and because of those things I spend most of my time in therapy appointments, or doing things with support workers. I'm not inclined to turn my PT sessions (which involve kickboxing and phillipino stick fighting and boxing and weightlifting) into 'self punishment' when I prefer them to be actually good for me and something I look forward to doing, same as my Pokemon Go walks that I do every day, my art, my music etc. I prefer filling my day with fun things that I enjoy doing that bring me happiness rather than to just switch to 'healthy' ways of self harming which will continue my misery.
I appreciate the though, but I would need to suggest that your inexperience with self harm leading you to suggest someone who does it to continue to self punish in other ways is probably not the most constructive solution to their problem, and it would be better to encourage them (this post was made I think almost a year ago and I have made a lot of progress since then, and have my behaviour support stuff all sorted out basically so I'm more or less fine with the support irl that I have, I bumped this in case anyone else needed a place to talk about the issue) to do things that are meaningful to their life, constructive, and not destructive.
Plus, even if one is to suggest alternative forms of self injury, they are restricted to things like holding ice cubes or snapping a rubber band against ones wrist, both of which show good success with people, and allow them time during the day to still do things. The schedule you set out it's basically impossible for someone to do if they have serious disability, or chronic pain. Not impossible, but it would be extremely hard.
I'm more of a proponent of things like positive behaviour support for this issue as i think it's far more successful to give people replacement behaviours, but they need to be things they can and want to do, which are appealing to them. That's different for everyone and could be anything from picking up music for the first time, or again, art, cooking, exercise etc but *all in moderation*