Nofap: How to Overcome a Porn Addiction

Nofap. You know what it is and why you should do it. But, you can’t do it for the full recommended 90 days no matter how hard you try.

 

I was in the same boat. This insidious habit imprisoned me for 9 years. It took 2 years, but I finally broke out. To paraphrase Scott Adams, I want to break back in to the prison, free you and all the other prisoners, and burn the prison down.

 

In other words, here’s everything I know about quitting porn and masturbation:

 

Essential Nofap Supplements

Years of regular porn and masturbation has depleted your body of essential nutrients and altered your brain chemical balance. Here are supplements to repair the damage and to help you on your journey.

 

Zinc

You need to take zinc. Zinc is one of the main building blocks of testosterone. It’s also one of the nutrients you expel from your body during ejaculation. You’re almost certain to have low zinc from years of frequent fapping, which hinders testosterone production. That’s right: long-term frequent masturbation lowers testosterone.

 

The recommended zinc intake for males is 11 milligrams. 50 milligrams is more appropriate for longtime porn addicts.

 

You can take zinc supplements or eat foods high in zinc. Zinc supplements are actually compounds with zinc in them, like zinc gluconate. Zinc supplements say that each pill is 50 milligrams. That’s 50 milligrams of zinc compound, with a lesser amount of pure zinc. For instance, zinc gluconate is about 13 % pure zinc. So, a standard 50 milligram zinc gluconate pill contains 6.5 milligrams of zinc. If you want to get 50 milligrams of pure zinc, you need to take at least 7 zinc gluconate pills.

 

BUT, you shouldn’t do that because your body has a difficult time digesting and processing supplements. If you take too much, your body has to devote a lot of energy to digesting the supplements. Even though you’re getting good zinc from those 7 pills, you’ll be dead tired and maybe even sick.

 

Getting zinc from foods is much better. The highest zinc-containing foods are oysters and pumpkin seeds. Egg yolks also contain zinc. Eat eggs for breakfast, have pumpkin seeds as snacks throughout the day, make oysters a regular part of your diet, and you’ll need MAYBE one zinc supplement pill a day to get 50 milligrams.

 

The best indicator of a zinc overdose is nausea. If you start feeling nauseous, stop taking zinc for a week, then cut your zinc intake to about 10 milligrams a day and gradually increase the dosage by 10 milligrams every week.

 

Click here to order some Zinc

 

Caffeine

Caffeine is great for boosting energy, which you’ll be lacking during the flatline stage. It’s also great for fighting brain fog. I recommend coffee and tea as caffeine sources. Coffee is scientifically proven to fight the effects of Alzheimer’s Disease, which includes poor memory, lack of motivation, mood swings, disorientation and confusion. Sound familiar?

 

Now, I’m not saying porn addiction is the same as Alzheimer’s Disease, or that coffee by itself will completely cure negative effects of porn addiction. I’m only saying that I think coffee will be very useful for you.

 

Here’s another of my blog posts on how to maximize the benefits of caffeine.

 

L-Theanine

L-theanine is an amino acid that boosts concentration and clearer, sharper thinking. This is great for brain fog and for the flatline. You can take L-tehanine supplements or drink green tea, which naturally contains L-theanine as well as caffeine.

 

L-theanine actually seems to negate the jitters and anxiety from caffeine without affecting the benefits like greater energy and alertness, which means even greater mental sharpness and longer lasting energy. I recommend taking the two together by drinking coffee with either L-theanine supplements or by just drinking green tea. Green tea has a lower caffeine content, so feel free to drink as much of it as you want.

 

Now, I’ve never actually taken L-theanine supplements. All my L-theanine comes from green tea. The supplements boost concentration and sharper thinking, but getting natural L-theanine from green tea is likely a better alternative.

 

Click here to order some L-theanine

 

BONUS: Modafinil

I’ve never actually tried modafinil, but I was still able to graduate with a mechanical engineering degree while addicted to porn and masturbation. I was also able to overcome my addiction without it. So, I don’t think modafinil is essential for recovering from porn addiction. Though if I could telepathically communicate with myself from 2 years ago, I’d probably tell the younger me to get his hands on some because I’ve heard phenomenal things about it. It would have destroyed brain fog, given me borderline superhuman levels of mental sharpness, and given much needed energy during the flatline.

 

Modafinil is a wakefulness supplement used to treat sleep disorders like narcolepsy. It also brings out profound levels of mental sharpness and focus. It’s basically a stronger caffeine and L-theanine combination that’s actually less addictive than caffeine.

 

You normally need a prescription for it, but it’s possible to get it through various online vendors, such as this one.

 

BUT AGAIN, I’ve never actually used it or even purchased it, and it’s certainly not essential. I’ve heard a lot of great things about it, I’m interested in trying it, and I think you may be able to benefit from it. (See Disclaimer)

 

UPDATE: Here’s my guide to using modafinil

 

Since I have so little information on modafinil right now, click here for more modafinil usage info.

 

Take modafinil with a cup of green tea. The caffeine and L-theanine act with modafinil to induce even greater alertness and sharper thinking.

 

Also take a look at my blog post on using caffeine and supplements for Nofap.

 

How to Fight Brain Fog

If you’ve been addicted to pornography and masturbation for awhile, you know all about brain fog; the low energy, the inability to concentrate, poor memory, the profound lack of motivation and drive.

 

Back in college, I was always mentally drained and burned out. At first, I always thought I lacked intelligence, or that I wasn’t used to the academic difficulty. I realize now that I had brain fog from excessive porn and masturbation. The supplements I listed above for fighting brain fog are essential. Caffeine was essential for getting my degree. Other than that, here’s some more ways of fighting brain fog:

 

Exercise

One of the best ways to fight brain fog is to do brief, moderately intense exercise. The best results come from cardiovascular exercise like running, swimming, riding a bike/cycling, jumping jacks, jumping rope, or hiking.

 

There are also free downloadable mobile apps for seven minute workouts. They involve bodyweight exercises, like pushups and jumping jacks, you can do anywhere. You’ll need at most a chair to do all the exercises. Here’s one I’ve used:

 

 

Foods and Staying Hydrated

Increasing blood flow to your brain is an effective way of reducing brain fog. You can accomplish this through eating the right foods and staying hydrated.

 

Eat foods that stimulate vasodilation (veins expand and blood flows much more easily) like:

  • beets
  • pomegranates
  • dark chocolate
  • walnuts

 

Staying hydrated also induces good blood flow. When recovering from a porn addiction, I actually recommend you drink up to a gallon of water a day.

 

Breathing

I found a great breathing technique that alleviates brain fog on a YouTube video. Here’s what you do:

  1. Pinch shut one of your nostrils.
  2. Breathe in all the way.
  3. Now switch nostrils and exhale.
  4. Inhale. Switch nostrils. Exhale.
  5. Repeat this 4 more times.

It wasn’t GREAT for fixing brain fog, but it was helpful and it took less than a minute to do.

 

Sunlight Exposure

Go outside and get some sun. Go running, have a picnic, study or read outside. Vitamin D you gain from sunlight exposure can improve memory, reduce Alzheimer’s symptoms, and reduce depression. Plenty of sunlight is helpful for fighting brain fog and for overcoming a porn addiction in general.

 

How to Recover From a Relapse

It took me two full years to completely recover from porn and masturbation addiction. Two years filled with relapses have taught me a lot about how to avoid and/or recover from one.

 

I recommend resting right after a relapse. In the past, I would immediately start work, meditate, and/or exercise after a relapse. In hindsight, it would have been better to rest a bit first. Rest for 20 to 30 minutes: time yourself on your phone or by bringing up a timer on a computer, lay still on a bed or sofa, and don’t play any music or watch TV. Find a spot on the ceiling and focus on it and empty your mind of thoughts. Rest, THEN start doing stuff.

 

Now let’s go over avoiding a relapse. Don’t focus on recovering from a relapse. Focus on avoiding one at all.

 

How to Avoid Relapse

Relapses suck. One relapse easily leads to two, four, then a binge where you spend an entire day on Pornhub and going through an entire box of Kleenex.

 

But if a relapse happens, don’t beat yourself up over it. Move on and continue the process. In fact, you could view the process as a series of relapses that you gradually learn from, and you eventually learn enough to finally overcome your addiction.

 

Short-Term Relapse Solutions

Quick, intense exercises like pushups and jumping jacks are a great short-term emergency relapse preventer. You only need some empty space to do them. You’re almost always alone when a relapse is imminent, so you don’t have to worry about perturbing other people.

 

You can either drop and do as many as you can, or you can set a timer and do them non-stop for two minutes. Good rule: if you can’t do 100 pushups at once, aim to do 200. You may not get to 200, but you’ll end up pushing yourself to exhaustion and reduce your urge to relapse.

 

After doing as many pushups or jumping jacks as you can, I recommend leaving your current environment for about an hour. Your current environment and immediate circumstances are responsible for the relapse almost occurring. Get out of there and give yourself a chance to clear your head.

 

Long-Term Relapse Solutions

You won’t be able to rely solely on your willpower to avoid relapse long term. That’s guaranteed to fail. Doing that failed every single time for me sooner or later, and it’s failed for everyone else too.

 

Long-term solutions to relapses require new hobbies, habits and lifestyle changes. To that end, I recommend starting up a good hobby you used to do as a kid, before porn and masturbation became a part of your life.

 

For me, I used to read books as a kid. I stopped reading as a hobby after I started porn and masturbation. I started reading again last summer, and it was THE reason I was able to go on my first 77 day streak, and then 4+ months.

 

For you, it could be making model airplanes, launching model rockets, setting off fireworks, playing sports, drawing, climbing things, etc.

 

One interpretation of Nofap is that you become like a kid again, before porn and masturbation reared their ugly heads. Starting up a hobby from your pre-porn days brings out that long hidden aspect of you. I see it as you being forged into your ideal self; the kid you once were and the person you are now both merge into one ultimate being.

 

The Flatline

The flatine is the phase of your journey when you’ll go from having an erection 24/7 and feeling like you’ll explode from all the ejaculate accumulating in your body, to not feeling any sex drive at all. A complete lack of sex drive is the one universal symptom of the flatline.

 

Here’s some brief science behind flatlines:

Dopamine is the pleasure hormone that your brain releases whenever you do certain activities like eating. From an evolutionary perspective, the pleasure motivates you to continue that activity. You like eating, so you’ll be motivated to go out and hunt down an animal for more food.

 

You also experience a dopamine rush from sex. Porn and masturbation more or less simulates sex, and you’re regularly having dopamine flood your brain.

 

The problem is the sheer abundance of time and porn. Through the internet, you can watch thousands of porn videos and see more attractive women in a day than you ever possibly could over the course of several lifetimes. You can also masturbate for as long as you want (for an entire day even)! Your brain is absolutely drowning in dopamine.

 

Your brain compensates by reducing its dopamine receptors, which makes you far less sensitive to dopamine. You don’t experience as much pleasure or enjoyment from activities as you normally would, so you aren’t as motivated to do them. THAT’s why you have so little energy and motivation. Once you stop porn and masturbation, you stop giving yourself those strong, prolonged dopamine rushes and your brain is able to return to normal.

 

The flatline is the period of time where your brain rebuilds and repairs those dopamine receptors to their normal levels. But, you’re also not regularly getting those strong, prolonged dopamine rushes anymore. Before your brain is done rebuilding itself, you’re basically not getting ANY dopamine.

 

This will cause your energy and motivation to fluctuate all over the place. On one hand, your body will view the sudden drop in dopamine levels as a serious problem. It will enter panic mode and give you abundant energy and motivation to help you, but you’ll barely be able to sit still and control yourself. On the other hand, the sudden lack of dopamine will make your energy and motivation hit such an all-time low that you’ll struggle to even get out of bed.

 

I’ve experienced both of these.

 

My Flatline Experience

I’ve experienced two distinct flatlines:

 

Flatline #1 occurred after my first 11 day streak. I had insomnia (literally couldn’t sleep AT ALL at night) and only slept from 8 am to noon everyday. I was also paranoid, and I kept thinking a female version of the Joker from “The Dark Knight” film would appear out of nowhere and murder me.

 

Like most guys who first reach this point, I ended up relapsing without porn just to make sure my penis was still functional (it was). This one fap led to another, then a huge day-long binge about a week later. After that, I pretty much couldn’t go past a week and a half on NoFap for almost a year.

 

Flatline #2 occurred about 2 weeks before my college graduation during finals week. I was busy studying as well as working with my project group members to finish our Capstone project. In stark contrast to the first flatline, I was extremely tired, sleeping 10-12 hours a day. Caffeine did absolutely nothing. I also had mild depression instead of paranoia.

 

Flatline #2 wasn’t as severe as #1, but it lasted longer; it ended on my first ever Day 70.

 

Flatline Solutions

There’s really no way around it: the only solution to a flatline is to endure it and wait it out. I PROMISE it will end eventually, and you’ll feel practically superhuman when it does.

 

Common ways of helping you endure a flatline are exercise, meditating, and taking cold showers.

 

Unlike exercise for fighting brain fog, I encourage doing heavy, intense weightlifting for flatlines. Intense exercise engages your central nervous system and primes you; it wakes you the hell up essentially. The brain fog exercises are brief sessions that you do whenever brain fog happens. Flatlines can last for weeks, if not months. So, the weightlifting should become a long-term hobby.

 

For beginner’s weightlifting regimens (so you don’t injure yourself), check out Stronglifts 5×5 and Mark Rippetoe’s Starting Strength.

 

I generally don’t benefit much from meditation, but I have tried it: Just sit on the ground in a quiet environment. Cross your legs. Rest your hands on your knees. Close your eyes. Empty your mind. The key is to relax and not put effort into it. Whenever a thought enters your mind, don’t focus on trying to suppress it. Just relax, don’t devote any effort to it, and let it fade away.

 

Click here to see my blog post on meditation. 

 

I’ve tried cold showers, and they do work very well for fighting brain fog and flatlines. I recommend only staying under the cold water for a minute at a time, or for sixty deep breaths. Anything more and you might catch a cold.

 

Final Thoughts

That’s all my Nofap knowledge. I hope you found this helpful, and if not, I hope it was at least interesting. Let me what you think down in the comments, and if you haven’t already, subscribe to my free newsletter.

 

After the flatline, your sex drive will come back, but it’ll feel different. It’ll be easier to resist it, and instead of distracting or weakening you, your sex drive will make you feel stronger, more energized, and more alert.

 

Nofap may come with many benefits that will drastically improve your overall quality of life, but it won’t give you “superpowers” or magically change your life. It’s only the starting point. It’s the foundation on which your future success and triumphs will be built on.

 

Porn and masturbation may be an escape for you, a distraction from the problems and personal demons plaguing your life. You’ll have to face them if that’s the case. This journey is as much about self-discovery as it is about self-improvement.

 

This journey will be struggle, maybe one of the biggest struggles you’ll ever endure. Every fiber of your being will unleash unbearable tension, inescapable depression, and tempting rationalizations to get you to slip up. But, you will prevail, as I have, and as hundreds of thousands of guys have. I see Nofap as a path to self-mastery. And once you prevail, you’ll have achieved it.

 

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power”

-Lao Tzu

“One who conquers himself is greater than another who conquers a thousand times a thousand on the battlefield”

-Buddha

“…the height of a man’s success is gauged by his self-mastery; the depth of his failure by his self-abandonment”

-Leonardo da Vinci

All the best,

Brandon

 

Check out my nofap part 2 article here.

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