You may often ask yourself the question, How to start no fap? That’s why I’ve put together a beginner’s guide on how to get started with no fap. In my opinion, building the habit of abstaining from porn and masturbation will probably be the most important step in your life, it certainly was for me.
Right at the beginning I would like to give you my No Nut November e-book as a gift, we will send it to you completely free of charge simply by e-mail:
The first thing you need to understand is that no fap is not an easy path. If you, like many others, have been consuming pornographic content for years or decades, you can’t think that you can kick the habit overnight. It’s more of a healing process, but as I said, it’s the best thing you can do.
First, let me give you a little definition of No Fap: No Fap is an internet movement of people who abstain from pornography, masturbation and in some cases sex. We would distance ourselves from the latter point, but we also think that pornography should be banned from your life in the long term.
Admit the addiction to yourself
The first thing you need to do is admit to yourself that you have a pornography addiction. You will certainly have tried to quit several times and still kept coming back. Why should you admit to yourself that something is wrong: quite simply, you are finally taking the whole issue seriously.
I can tell you right from the start that it will be a difficult time, especially the first few weeks. But once you’ve experienced the benefits of No Fap for the first time, you’ll understand that this difficult journey will be worth it. No Fap is not about building up a longer and longer streak and then sinking straight into the ground when you fall. It’s much more about completely distancing yourself from pornography in the long term. Like you don’t even know what it is anymore. That’s exactly where we want to go and that’s what this guide is for.
What does No Fap actually do for me?
No Fap is said to have many positive effects, such as more self-confidence, more energy in the physical and mental sense, but also an increased testosterone level and sexual energy.
There are also very interesting studies that have found that people who abstain from pornography are more likely to take risks in life (which is good, i.e. step out of their comfort zone), they are also more extroverted (more likely to approach people and can therefore create powerful connections), more conscientious and less neurotic. Also, by permanently abstaining from pornography, you can bring your reward system back to a normal state.
Never think about it again, a little is okay after all
Especially with porn, it’s not the thought that counts: “the quantity makes the poison”. Just leave it out of your life 100%. It will do you good. You’ll often think that you’ve been absent for so many days and now you can watch something again. But that is far from the truth, you will always return to the vicious circle. So remember, when such thoughts come and they will come – DON’T GIVE IN!
Let go of the streak thinking
Forget the daily streaks only to get back to the point where you fail and fall back into old habits. It is therefore better if you plan your day so fully that you no longer even think about the fact that there is a streak.
My biggest learning is to be very physically active, especially in the first few days. Excursions, sports, reading, meeting up with friends, working out and much more. Do things that demonstrably improve your life, such as getting up earlier, making your bed after getting up or clearing out all your belongings and focusing more on minimalism. Don’t just focus on No Fap, it’s a point, but integrate new things into your life, you are the designer of your life. If you just sit around in your room now and focus on not watching porn, you will fail in the long run. You have to persevere for the first 3 weeks and then the thoughts will gradually subside. But you have to get to that point first.
As I said, exercise, read, learn new things and you can significantly improve your life with No Fap.
Pay attention to your triggers
Especially in the first few days, you should pay attention to what media you consume. I would advise you to do a dopamine detox, which helped me a lot. In other words, cut out social media, newspapers and things that you have no control over, what content you see. If you don’t want to take this step, you can also simply create a new YouTube account without subscribing to anyone. There are also settings so that no more videos are suggested to you. It’s extremely difficult to be successful with No Fap if you don’t change other things in your life and keep them the same.
Delete all pornographic content and bookmarks
Just delete everything from your computer and your phone. All bookmarks, or your favorite videos. It is also advisable to install a porn blocker. Because if you don’t, you’re telling your inner self that you won’t be able to do it anyway and that’s why you’re keeping it.
Also unfollow people on social media who you only follow because of their looks. But I generally recommend deleting all social media platforms, because I don’t think it’s much use if you give up porn and waste your time scrolling through social media for hours on end.
Try to minimize time alone
For example, if you live with someone, your parents or in a shared flat, leave the door open that there is no way to secretly consume videos. If you feel an urge, I recommend that you leave the room immediately, do push-ups and let your friends know that you want to break the addiction. As I mentioned before, you first have to admit to yourself that you are addicted and then you can start to heal.
It may still happen that you see a trigger that triggers an urge in you. If this is the case, switch off your device immediately. Make it as hard as possible to fall for the trigger.
Put your cell phone out of your bedroom
Most people watch pornography in bed at night when everyone is asleep or when the weight of the day has lifted and they are looking to relax. Make it a habit to put your cell phone out of the bedroom in the evening. On the one hand, you can minimize the likelihood of falling off the wagon and also do something good for your sleep. I recommend not looking at a screen for 3 hours before going to sleep.
Things I would refrain from doing during the first period of No Fap
Perhaps you should also consider permanently refraining from the things I am about to list because they limit your willpower:
- Alcohol
- drugs
- Computer games
- Spending time on social media such as Instagram or TikTok without thinking (there are a lot of triggers here that can lead to you consuming pornography again!)
What will help me and you on the No Fap journey
- Doing lots of sport
- Cold showers
- Reading
- Sufficient sleep, a consistent sleep schedule and preferably getting up early (you may also know that if you don’t get up until 11 a.m. and the day is already underway, that’s not really a good basis for a productive and fulfilling life, is it?)
I hope this article has helped you with the topic of How to start no fap.
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