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The Complete NoFap Timeline Explained (With Tips)

The Complete NoFap Timeline Explained (With Tips)

July 1, 2021 Nofap No Comments

NoFap is the practice of abstinence from porn and masturbation. In this article, we’re gonna discuss the complete nofap timeline.

If you’re reading this article, you probably already know about nofap and the amazing benefits of nofap. If you don’t, check out my detailed article on the life-changing benefits of nofap by clicking here.

NoFap timeline means what experiences/benefits you’ll experience on what day of nofap. Although it is different for different individuals, you can get a basic idea of what to expect from nofap.

NoFap Timeline

1. Day 0-2

This is the most difficult phase of your nofap journey.

The urges will be the strongest during this period. If you’ve been practicing the nofap lifestyle and relapse just once and get back on track immediately, then this phase won’t be that difficult.

But, if you have been indulging in PMO(Porn, masturbation, orgasm) every day for several days and you wish to get on/get back on nofap, then this phase will be a bit challenging.

Our body resists change. If you have been indulging in PMO every day, then your body has gotten used to getting dopamine easily. Dopamine is a feel-good chemical that gives you the sensation of pleasure.

When you try to stop it, your body will crave dopamine and you will get strong urges/temptations to watch porn and/or to masturbate. You might feel like not doing anything and you might also feel brain fog.

It’s pretty common to go into ‘binge mode’ after a relapse. If you’re already practicing the nofap lifestyle, make sure you don’t go into binge mode after a relapse and get back on track as soon as possible.

If you want to know how you can avoid going into binge mode after a relapse, check out my detailed article on the topic by clicking here.

What You’ll Experience:-

  1. Strong urges/temptations to watch porn and/or to masturbate.
  2. You might experience brain fog.
  3. You might feel like you should relapse just once and get on nofap from tomorrow.
  4. You might get flashbacks of pornography.
  5. You might feel like just laying in bed and not doing anything productive.
  6. You might get the feeling that you should just look at some hot pictures/videos without relapsing.

Some Tips:-

Since this is the most crucial phase of nofap, you need to persist and be careful.

  1. Give up social media completely
  2. Hit the gym/Exercise
  3. Give up the internet, if possible
  4. Socialize more
  5. Go out of your house whenever urges hit
  6. Meditate
  7. Keep yourself busy

2. Day 2-7

This is the 2nd phase of your nofap journey. Usually, it is relatively easier than the first phase.

Generally, People start experiencing the nofap benefits from this phase. You might feel clear-headed(no brain fog) and also increased motivation. But, keep in mind that urges will also be there.

This is the phase where some people might feel nofap anger. The nofap anger is the phase during your nofap journey where you get irritated/angry easily, even at the smallest of things. I also experience anger during this phase.

But the nofap anger phase is only temporary and will last only a few days. Your testosterone increases by 145% on the 7th day of not ejaculating, this also explains the nofap anger.

To know more about nofap anger and how to control it, check out my detailed article on the topic by clicking here.

What You’ll Experience:-

  1. No/Less brain fog
  2. Increased motivation
  3. You might experience nofap anger
  4. Less social anxiety
  5. More willingness to socialize with people
  6. Improved confidence

Some Tips:-

  1. Limit your use of social media
  2. Keep exercising and meditating daily
  3. Do push-ups and/or take a cold shower whenever urges hit
  4. Socialize more
  5. Limit your use of the internet
  6. Keep yourself busy
  7. Don’t browse mindlessly on Instagram, Facebook, or other social media apps.

3. Day 7-14

This is the third phase of your nofap journey. You’ll start experiencing more benefits during this phase.

You’ll feel a sense of calmness and you’ll also be focused. Also, by now you would have become good at controlling urges. The longer you practice nofap, the better you become at controlling urges.

Keep in mind that urges won’t completely disappear, they will always be there. You just become good at controlling them with time.

What You’ll Experience:-

  1. You’ll be more focused
  2. Increased motivation
  3. You’ll be motivated to get things done
  4. No/less procrastination
  5. Better at controlling urges
  6. You’ll start enjoying little things in life

Some Tips:-

  1. Limit your use of the internet and social media
  2. Don’t take the benefits for granted
  3. Keep exercising and meditating daily, they help a lot in controlling urges
  4. Work on your hobbies or develop a new hobby

4. Day 14-30

This is the fourth phase of your nofap journey. By this time, nofap starts getting easier. This is also the time when people start experiencing flatline.

Flatline is the period during your nofap journey where all the benefits of nofap disappear and you start feeling unmotivated and experience low libido.

When will people experience the flatline depends on how addicted they were to PMO(Porn, masturbation, orgasm). The longer they were addicted, the later they’ll experience it. Some people experience flatline during the 1st week itself and some experience during the 1st month and some people might never experience it.

The duration of the flatline also depends on how addicted you were to PMO. The more addicted you were, the longer it’ll last. For some people, it lasts a week, for some two weeks, and for someone, a month.

During the flatline, all the benefits will disappear and you’ll start feeling how you used to feel when you indulging in PMO excessively. But, this is only temporary. The real rewiring of your brain happens during the flatline when your brain is getting used to not getting a huge amount of dopamine by artificial stimuli like porn and masturbation.

To know more about the nofap flatline and how to survive it without relapsing, check out my detailed article on the topic by clicking here.

Other than flatline, you’ll also experience benefits during this phase. The female attraction also starts around this time. You’ll notice that girls are noticing you more and you’ll also feel confident to go to any girl and talk to her.

To know more about nofap attraction, check out my detailed article on the topic by clicking here.

What you’ll Experience:-

  1. You might experience flatline during this phase.
  2. If you experience flatline, you’ll feel unmotivated and lazy. You’ll also experience low libido.
  3. You’ll also experience women attraction
  4. You’ll feel confident to go up to a girl and talk to her.
  5. You’ll become more charismatic

Some Tips:-

  1. If you experience flatline, don’t panic and don’t get disheartened. It’s only temporary.
  2. Don’t try to get a lot of things done during the flatline, your goal should be to just survive the flatline.
  3. Keep exercising regularly.
  4. Limit your use of social media and don’t browse mindlessly on social media apps.
  5. If you feel low, remind yourself that this is only temporary and don’t relapse.
  6. Replace PMO with other dopamine-releasing activities like socializing, traveling, listening to music, etc.

5. Day 30-60

This is the fifth phase of your nofap journey. By now, nofap should have become your lifestyle.

During this phase, you’ll be in THE ZONE, meaning you’ll be super focused and disciplined. You’ll do what needs to be done without thinking much about it.

You’ll have experienced most of the nofap benefits at the end of this phase. Keep in mind that most probably you won’t get to this phase on your first try. It takes people several tries to get to this phase.

By this time, you would have stopped thinking about nofap and the thought of porn and masturbation will rarely come to your mind. But keep in mind that urges will still be there, you would have just gotten better at controlling.

Don’t take the benefits for granted. Keep exercising, meditating, and other good habits that you’ve incorporated into your life during your nofap journey.

What you’ll Experience:-

  1. NoFap would have become your lifestyle.
  2. The thought of porn and masturbation will rarely come to your mind.
  3. You’ll be focused and disciplined.
  4. You’ll do what needs to be done without thinking much about it.
  5. You’ll be highly confident and charismatic.
  6. You’ll start to improve yourself in every aspect of your life.

Some Tips:-

  1. Don’t take the benefits for granted.
  2. Keep exercising and meditating daily.
  3. Don’t peek or edge.
  4. Don’t get overconfident and start thinking you have beaten the PMO addiction permanently.

Edging means stroking your dick for pleasure and stopping just before ejaculating. It’s a way to experience orgasm without ejaculating. To know more about it and why you shouldn’t do it, check out my detailed article on the topic by clicking here.

6. Day 60-90

This is the sixth phase of your nofap journey. There isn’t much difference between the fifth phase and the sixth phase. You’ll keep experiencing all the benefits from the fifth phase.

You might also experience improvement in PIED if you’re suffering from it. (PIED= Porn-induced erectile dysfunction)

Cases of erectile dysfunction have been on the rise in young men due to the easy availability of high-speed internet pornography. If you want to know more about PIED, check out my detailed article on the topic by clicking here.

You’ll have experienced all the benefits that you’re gonna experience on nofap. You’ll be highly focused and disciplined. You’ll be charismatic and charming with people. You will start to improve yourself in every aspect of your life.

Just a word of caution here, many people take the 90-day nofap challenge and then go back to their old lifestyle of watching porn and jerking off. Don’t treat nofap as a challenge, rather treat it as a lifestyle.

What You’ll Experience:-

  1. Improvement in PIED, if you’re suffering from it.
  2. You’ll be highly focused and disciplined.
  3. The thought of watching porn and masturbating will disgust you.
  4. You’ll wonder why you used to watch porn and jerk off.
  5. You’ll feel a desire in your heart to keep improving yourself in every area of your life.
  6. You’ll stop seeing women as sex objects and start seeing them as human beings.
  7. You’ll stop putting women on a pedestal and start putting your priorities first.

Some Tips:-

  1. Keep exercising and meditating regularly.
  2. Don’t get overconfident and don’t take the benefits for granted.
  3. Don’t treat nofap as a challenge, treat it as a lifestyle.

7. Day 90+

This is the seventh and last phase of your nofap journey. By now, you would have become the master of nofap.

You’ll have experienced all the benefits of nofap and you’ll have become extremely good at controlling urges. You’ll also have incorporated many good habits into your life.

From here on, you’re not someone who is trying to quit porn and masturbation, but someone who doesn’t watch and masturbate. NoFap would have become your lifestyle. Keep in mind that you might need to try a lot of times to get here. It might take months and even years to get here, depending on how addicted you were to porn and masturbation.

This doesn’t mean that you won’t relapse after completing 90 days on nofap. If you stop exercising and stop doing other good habits, then you might relapse. So, keep exercising and keep trying to improve yourself.

Your semen contains a lot of energy and when you do nofap, all that energy builds up inside your body and keeps looking for ways to come out. That’s why exercising is so important on nofap, it’s the best way to transmute that sexual energy into something productive. In my 4 years of being on the nofap journey, I’ve realized that you can’t make nofap your lifestyle without incorporating exercise into your life.

What You’ll Experience:-

  1. You’ll be highly focused and disciplined.
  2. You’ll become a human again. You’ll feel like a human again. Porn and masturbation turn you into a zombie.
  3. You’ll still have bad days as humans are supposed to have good and bad days.
  4. You’ll have a strong desire to keep improving yourself.
  5. You’ll realize how porn and masturbation badly affected your life and you’ll be glad you came a long way.

Some Tips:-

  1. Don’t think that you can’t relapse after completing 90 days.
  2. Keep exercising regularly.
  3. If you relapse, don’t stress over it and get back on nofap immediately.
  4. You’ll have bad days as they are common. Accept the fact that you won’t feel like conquering the world all the time.
  5. Stop seeing nofap as a magic cure. NoFap is just one part of the puzzle, keep improving yourself in other areas of your life too.

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About The Author

Md Mohsin Ayubi

Mohsin is a former Porn and Masturbation addict. He writes about NoFap, Fitness, Fashion, Relationships, and everything else a man needs to elevate his life.