NoFap Timeline: What to expect and when to expect it

Note: This is a generalized guide, you may experience these effects at slightly different times to those listed here, but most people can expect to follow this progression down to the week.

Week 1 • Urges to watch porn significantly decrease from this point. • You will think about porn 24/7. • This is the most difficult week, by far. • “Brain fog” should be noticeably reduced, with decreases in daydreaming, spacing out during Day 2-3 conversations, muddling of words, fatigue, lack of concentration, and forgetfulness. • You are most likely to fail. • You will be noticeably less stressed. • Insane urges to fap. Porn will be on your mind • Noticeably improved confidence. 24/7. • Considerably more energy, • You will be more productive and motivated. Day 4-5 • It’s likely that you will “feel like a new man” by this point, though that may occur during week • Your “foggy brain” will begin to fade from this two. point, but you will not see major improvements until week 3. • You will feel a good sense of achievement after 1-2 months not fapping for 3 days, but stay disciplined. • Most notable spike of improvement in psyche and general health. Day 7 • You may notice things like an increase in muscle mass, even if you aren’t working out. (Though, • Testosterone is peaking. you should be working out during nofap, as it • Strong urges to fap, again don’t get complacent. boosts testosterone and helps spend pent-up • However, urges begin to decrease from this energy). point. • Much clearer thinking. You will have more energy. • • General lust for life. Slight improvement in focus and memory. • • You will appreciate women on a non-sexual level • You will begin to “feel human again.” instead of just thinking about ass and tits all the time. Week 2 • Also, 7/10 women become 9/10 women. • Remember not to get complacent, you aren’t • You may suffer from insomnia and other side in the clear yet. effects, such as irritability, mood swings, etc. • You may also suffer a total loss of any sexual urges at all. After month 2 All of this will pass with 1-2 weeks. • • You will rarely think about porn, minor urges • Further improvements in focus and drive to watch porn that are very easily resisted (a (though this may be counteracted by any negative huge change from every 5 minutes in week 1). side effects, e.g., insomnia). • Almost total clarity of mind. Slightly improved confidence. • • Greatly improved confidence. • You will likely have a deeper voice by this point; vocal pitch will continue to slowly drop until around 2 months. Month 3 and beyond

• Your brain finally starts to fully ‘reset’ and Week 3 heal from the physical effects of . Some (...probably most) people need • Your hormones and mood begin to stabilize longer than 3 months to fully heal and reprogram and general vitality returns. their brains. • Urges to watch porn have almost completely disappeared.