Nofap 101: Why Men Are Quitting Porn and Masturbation Altogether

By Jon Anthony

Posted 3 weeks agoSEX

You may or may not have noticed that thousands of men have announced they’re doing “Nofap November” on social media this month.
Nofap 101 Why Men Are Quitting Porn and Masturbation Altogether

In fact, the hashtags #NoFapNovember and #NoFapChallenge even began circling on Twitter, as thousands of men tweeted them out.

But just what is nofap, though? Does it have any benefits, or is it all based out of anecdotal evidence and pseudoscience?

Well, in this article, I’d like to present you with a beginner’s guide to nofap, and explain how it can help change your life.

What is Nofap?

The idea behind nofap is simple: no porn or masturbation. That’s it—nothing more, nothing less.

Despite these simple rules, many men still struggle with following it for a few days, let alone for a whole month.

The men that do follow it however, claim that nofap has a ton of benefits, ranging from increased focus to more energy.

Are these benefits real, though? Or are they based out of science? Well, before we come to a conclusion, let’s take a look at what the research has to say about this interesting phenomena.

Nofap Research

To understand how nofap works, and why men do it, we first need to understand the effect that pornography has on your brain.

A website called Your Brain on Porn has accumulated dozens, if not hundreds of studies showing the harmful effects porn has on your brain.

These effects vary, but can include:

  • Erectile Dysfunction
  • Increased Risk of Depression
  • Desensitization to Sexual Stimuli
  • Anxiety (Especially Around Women)
  • …and more

What’s interesting however, is that this isn’t just anecdotal evidence, or “bro science,” as it’s sometimes called. These are facts.

Less Relationship Satisfaction

It seems like common sense that men who frequently watch pornography may feel unsatisfied with the sex they have with their partner.

However, in a scientific paper published in Human Communication Research, Volume 43, Issue 3, researchers stated the following:

“Pornography consumption was not related to the intra-personal satisfaction outcomes that were studied. However, pornography consumption was associated with lower interpersonal satisfaction outcomes in cross-sectional surveys, longitudinal surveys, and experiments.”

Human Communication Research, Volume 43, Issue 3

In other words, men who watched porn were more likely to be lacking satisfaction in their relationships with other people.

Another study, conducted at Florida State University, found that frequent pornography usage can lead to less commitment to your partner:

“We examined whether the consumption of pornography affects romantic relationships, with the expectation that higher levels of pornography consumption would correspond to weakened commitment in young adult romantic relationships. Study 1 (n = 367) found that higher pornography consumption was related to lower commitment, and Study 2 (n = 34) replicated this finding using observational data”

Journal of Social & Clinical Psychology, Volume 31, No. 4

As if this wasn’t bad enough, another clinical study conducted at the Department of Sociology, at the University of Oklahoma, found that pornography usage drastically reduces marital quality over time:

“In terms of substantive influence, frequency of pornography use in 2006 was the second strongest predictor of marital quality in 2012. Interaction effects revealed, however, that the negative effect of porn use on marital quality applied to husbands, but not wives.”

Archives of Sexual Behavior, Volume 46, Issue 2

In short, pornography has a very detrimental effect on your long term relationships, especially when it comes to your loved ones.

Sexual Dysfunctions

In addition to the negative effects that pornography has on interpersonal relationships, it also has a lot of negative effects on your health.

One such negative effect would be erectile dysfunction, or the inability to “get it up” when the time comes to do so.

In the 1940’s, erectile dysfunction (ED) was less than 1% in men younger than 30 years of age, but now, the rates of ED are skyrocketing.

While researchers aren’t all agreeing that the cause is pornography, one can’t deny the startling rate at which erectile dysfunction is growing.

In fact, a study conducted at the University of Lausanne, Switzerland, found that ED rates have absolutely skyrocketed in younger men:

“In Switzerland, one-third of young men suffer from at least one sexual dysfunction. Multiple health-compromising factors are associated with these dysfunctions. These should act as red flags for health professionals to encourage them to take any opportunity to talk about sexuality with their young male patients.”

Journal of Adolescent Health, Volume 51, Issue 1

The problem has gotten so bad, that the Journal of Behavioral Sciences launched a full scale investigation into this phenomena in 2016.

In the paper, entitled: “Is Internet Pornography Causing Sexual Dysfunctions? A Review With Clinical Reports (2016)” researchers stated the following:

“Alterations to the brain’s motivational system are explored as a possible etiology underlying pornography-related sexual dysfunctions. This review also considers evidence that Internet pornography’s unique properties (limitless novelty, potential for easy escalation to more extreme material, video format, etc.) may be potent enough to condition sexual arousal to aspects of Internet pornography use that do not readily transition to real-life partners, such that sex with desired partners may not register as meeting expectations and arousal declines.”

Journal of Behavioral Sciences, Volume 8, Issue 6

The paper also went on to say that “terminating internet pornography use,” or in other words, doing nofap, is sometimes sufficient to “reverse the negative effects,” suggesting that they are caused by pornography.

This is where nofap comes in.

Benefits of Nofap

As a result of all this research, a community has formed around the idea of nofap. They’ve pledged to stop watching porn at any and all costs.

What started as a small, fringe group of just a few hundred guys, has now turned into a full-blown movement. In fact, their Subreddit has over 521,000 members at the time of writing this article.

The Subreddit is filled with inspiring stories, of users who claim to have mastered their lives, simply by following the principles of nofap.

One user made a post, entitled: “Real Life is So Much Better,” in which he implies that he got over approach anxiety by doing nofap:

“I talked to a random girl at my university today, for like 5 minutes, and I feel amazing. Lol. Honestly I am surprised how much joy a normal conversation can bring, when You are truly yourself, and not an ‘I fapped this morning’ zombie.”

Reddit, User Name GGuy999

Another user, named TherCThug, made a post saying that he feels “like a beast” like he’s “Goku on Super Saiyan mode.”

All across this Subreddit, you can find hundreds of stories of men claiming to get incredible benefits from nofap. So, how can you get them, too?

How To Do Nofap

Like I said, the rules to Nofap are pretty simple… just don’t look at pornography, and don’t masturbate. That’s it.

Of course, this is a lot easier said than done, so the Nofap community has come up with some common terms and rules to help users.

First off, find out what your “triggers” are. Many users find that they fap when anxious, depressed, or lonely.

By figuring out what your triggers are, you can seek to fix the problem, rather than the cause itself (using porn as a coping mechanism).

Second, create a list of things you want to do instead of fapping. Often times users relapse, simply because they’re bored and have nothing else to do.

Third, give it time. As many users on the Subreddit will tell you, quitting pornography after a lifetime of usage is no easy task.

But, if you stick with it, and make a commitment to this life-long change, you can reap all of the incredible rewards that come with it.

About the author Jon Anthony

Jon Anthony is a blogger, lifestyle coach, dating expert, and fitness model, who enjoys helping men evolve into their best selves. You can read his blog at Masculine Development for free.