NOFAP GUIDE

INTRODUCTION
Hey brother, This simple guide contains some basic knowledge which you
should know. May this guide help you in your NoFap journey!
Plus this was one of my first writing experience, So sorry for writing
mistakes in advance.
Best of luck.(John Wick)

Table of Contents
1. WHY NOFAP?
2. Mindset and Basic Info
3. Triggers
4. Urges
5. Habits
6. Relapses

Why NoFap
I have seen many people who are doing NoFap but in reality they still
don't know what NoFap is really about or doubting wether they will even
get benefits or not.I understand their concerns but you gotta believe
in the process.
There are many people who try Nofap for a week or month and they soon
get impatient and fully give up on their efforts.They again revert back
to their old ways,habits,more precisely their old lifestyle.

Even they dont know themselves what is happening to them?They become

directionless and hopeless.Do you know a harsh truth?Many people starts
doing positive actions when its too late.When they hit their bottom
like losing their jobs,relationships,self esteem etc.
So dear brothers,if you have doubts about yourself or NoFap Journey.It
will keep you away from getting healed.
"Belief is half of all healing,belief in the process,believe in the
future that awaits you!"

(Source:A monster Calls)

You will get healed through NoFap,I guarantee it.If porn has destroyed
your perceptions about women,if you see women as mere objects,if you
are suffering from Premature ejaculation or Erectile dysfunction or
brain fog or any other symptoms.Dont worry!You will get healed but you
have to show your committment and dedication.There are no shortcuts in
life.Life is no Fairytale.You gotta prove to yourself that you are a
worthy person,worthy of living a great life.A life free of porn and
masturbation.

I have read about people getting healed after more than a decade of
PMO(Porn,Masturbation,Orgasm).
They were hopeless in beginning and most of them hit their bottoms.But
they are now free of porn.Most of them are happy with their lives.So
believe in yourself!

This believe thing may seem simple to you but its the most effective
one.The things you believe are imprinted in your Sub-conscious mind
which is way more powerful mind than Conscious mind.
Think of Sub-conscious mind as an "Elelphant" while the Conscious mind
as the "Rider".
Rider can only try to guide the Elephant.But it cant control the
elephant.Because the elepant is way more powerful in this scenerio!
You gotta become friends with your Sub-conscious mind,the elephant!
Only then you can win,Only then you can get your freedom.

So be strong, believe in yourself and lets start NoFap journey right

now!(not tomorrow because that day will never come)

Mindset and Basic Info

I have seen many people who starts their noFap journey trying to get
rid of their addiction but they never truly cut off porn from their
list! They say to themselves,"From now on i will never watch porn and
fap".But in their hearts they consciously or sub-consciously keep porn
as a part of their lives.They know from start that "No matter what I
do,In the end when I will feel bored,stressed,depressed or when my life
gets a little bit more complicated,I will return to PMO for some
enjoyment".
But you better be warned that these short term pleasures come at a
permanent cost.The point of discussing all of this is that you dont
repeat this mistake that many people did in past.

As long as you dont have right mindset,as you dont have solid reasons
and a purpose to do NoFap,you will always fail again and again.No
matter how much cold showers or workout you do,if your mindset is not
right,you will reach nowhere.You will be like a directionless ship in
the ocean,whose fate is determined by sea storms and waves.

You have to understand that your life depends more upon your decisions
rather than situations you face.So cut off porn from your daily life
completely.If you have any collection of porn,physical or digital,any
picture,video or even audio which can sexually arouse you,delete it for
your own sake.MAKE yourself understand that porn is your enemy.Watching
porn is just out of option now.You cant choose porn anymore.You cant
let digital women who will never know you/love you,take hold of your
life,your happiness,your personal values.

let this thing get imprinted in your brain from now on,"Watching porn
is just out of option,I gotta do some other thing to cope with my
boredom,stress or deprsession".

Take a page and write now all reasons why you want to quit porn and how
its affecting your life.Keep that page always close to
yourself!Whenever you starts to forget about noFap or get demotivated
in life,Take that page and read it again.

Do journalling daily when you are on NoFap.Write daily about what you
are feeling and benefits noFap bring you.

(Some Basic Info)

Peeking(Trying to watch porn without masturbation) is relapse:-
Even just peeking is
as dangerous as fapping,because while it is true that you are not
wasting your semen(mostly) but its not good for your brain either.Just
watching porn stimulates dopamine to artificially high levels in your
brain,making your brain numb.Just only watching porn can change your
perceptions about women,causes Brain fog and endless craving for more
and more! You have to understand that watching porn is a separate
addiction in itself.While combined with masturbation,it gets more
dangerous.

So peeking is a relapse because first of all you will masturbate

anyway,no matter how much you try to control youself.
Secondly,it is still harmful for your brain.Prefrontal Cortex,part of
brain which does reasoning and makes decisions gets shrink too due to
porn.Porn is as harmful as drugs like Cocaine as it releases same
amount of dopamine for much longer period of time.Plus its so much
easier to access porn!

So even if you somehow by a miracle able to not masturbate but still

watch porn,Your thinking will be same.You will be still the same addict
person that you were when you started NoFap.

Edging(Masturbating but not ejaculating) is a relapse:-

Same logic
applies to edging where you rub your penis for pleasures but stop right
before ejaculation.Some people do edging thinking that they are
smart.But it is said that edging is more dangerous than masturbation.As
some people can do edging for hours leaving them and their brains in a
dark filthy loop!
NightFalls(Wet dreams)are not relapse:-
For normal person like me and
you,Nightfalls are probably not a relpase because they occur during
sleep.You cant control your dreams.Also you dont ejaculate
consciously.It happens spontaneously.However if you are having more
than frequent nightfalls,you should consult some doctor.
Otherwise you are good to go!

Triggers
PMO is an addiction.It is actually more addictive than you think.You
brain gets so habitual of regular use of porn that sometimes it seems
really tough to beat this addiction.But at the very basic level,it is
just a bad habit.A habit which was built slowly with time.Every time
you did PMO,this habit got stronger and stronger.Then a point reaches
when it seems that this habit is starting to take control of you and
your life.
Even your thoughts are not free from this habit.But don't worry,by
understanding how habits work,we know that like any other habit,PMO
addiction has same loop.
1)You get triggered.
2)You do the activity.
3)You get the reward.
The greater and better the reward is,the higher are the chances of
repeating that task again and again.With time and repeatition,Neural
pathways are formed in your brain.The stronger the habit,the stronger
the pathways.That's why it is so difficult to avoid a habit.

What we can do is to avoid the triggers as much as we can.Because the

lesser you get triggered the more you get away from PMO.So you have to
avoid your tiggers.Each person has different triggers.You have to look
for environmental cues as well.Like the place and time when you mostly
masturbate.With a little bit of observation,you will able to find your
triggers.

I read in a book "Why you should never Masturbate",that during NoFap

try to avoid looking at your penis or looking yourself naked for no
reason.As it can trigger you to masturbate again.So avoid it.

For some people,Even being alone is a tigger!If your trigger is using

social media like Instagram,get rid of social media once and for all,Or
atleast limit your social media use and unfollow all the hot modals you
see everyday.If your trigger is bordeom,seek other ways to kill your
boredom like workout,jogging,skating,cycling,learning new things.If
your trigger is being alone then make some new friends,talk with your
friends and family.If your trigger is dating apps,then get rid of
them.If you always get triggered by watching movies,then avoid watching
movies for some time or seek some great ones like "Pursuit of
happyness",which has little to no triggers.
If you usually relapse just before sleep,add some enjoyable activity
before sleep and keep yourself away from phone.
Even fantasizing old porn memories is a strong Tigger. I too sometimes
used to fantasize so much during NoFap and then relapsed always in the
end.So try to avoid that too by being busy.
Avoiding triggers can help you alot in your Nofap journey.You will save
yourself from so much stress and useless struggle.I know you may have
to give up use of your Social media such as Instagramn or your
favourite show which usually triggers you.But for a bright future and
your betterment,Its completely worth it!

So avoid triggers,break yourself out of this nasty loop and get

freedom.

URGES
You will see many people or have even experienced yourself that after a
relpase,At Day 1,you are really motivated and feeling positive.You have
every reason on Earth to left PMO.But as time goes by,you get lazy.You
give up to something mysterious called "Urges".Even the most
disciplined/Strong people have to face these urges.They either get
depressed like "Whats wrong with me?" Or they just give up and relapse.

Frequency of urges is ofcourse different for different people.This also

depends upon how strong their addiction really is and their life
style.But the common thing is that we all get urges.Everyone gets
urges.You will have urges until your death most probably.But dont get
depressed or afraid,We all have natural sex drives and its normal.But
PMO messes with our sex drives.For example, There are times when you
are really tired or your body doesn’t want masturbation at all.Your
penis can be soaring as well.But you masturbate anyway due to those
urges.

Many people try to avoid these urges but they dont get success.Some may
even have observed that the more they try to avoid these urges or
sexual thoughts,the more they have in return.So a really simple tip
will be do not try to avoid urges at all.
Yes!you read that right.Whenever you start having urges,acknowledge
that you are having an urge.Then just focus back on your work,Thats
it!I know you may be thinking that’s not so easy.But it actually
is.With time and right practice you will be able to do that.Like you
will get urges,no doubt about that.But you will not get afraid or
freaked out.You will be calm knowing that its natural and then urge is
soon gone.

You can also trying different breathing techniques as well to relieve

yourself from stress and urges.One of them i learned was "Imagine that
air is fog.Take a deep relaxing breath.Imagine the fog(air) going
through your body,moving in around your body parts and exhale! Take
deep breaths multiple times.With every breath,relax yourself more and
more.
One thing Bruce lee used to do that whenever he used to had any
negative thoughts or doubts in his mind he used to imagine all those
thoughts written on a piece of paper.Then he used to imagine throwing
that paper in fire and see that paper burning.You can do that too(Even
practically but i think only imagination is okay lol)

One Wrong thing that most people do is that either they get freaked out
when they are having an urge or worse they starts
fantasizing!Fantasizing is so much dangerous than you think it is.Just
Fantasizing can make your daily life miserable.because you are making a
habit.A habit of telling your brain that "Whenever you feel
urges,Starts Fantasizing!"

Combination of MEDITATION and WORKOUT really helps in beating these

urges.WE will discuss more about that in "Habits" chapter.

Habits
Our character makes our destiny and our character is made up of our
daily habits.Habits are very important.They make us or break us.At the
very basic level,Our every day routine is actually a bunch of good or
bad habits.Change your habits and you will become a changed person.PMO
is a bad habit in itself.You maybe use PMO to cope with boredom or
tiredness or depression.For all that time,PMO has been with you.
Now as we are on NoFap,Unfortunately you cant just leave porn and do
nothing.Porn has been a big part of your life.Bad habit may can't be
broken but one thing i am sure about is that they can be replaced with
good habits.You have to make habits,not one actually.As only one habit
alone cant compete with PMO.To fill the void created by PMO,you have to
make a bunch of habits.You have to create a balance in your life which
will heal you mentally,physically and emotionally.

Many of you may have to make a new routine.Routine is very important.It

may seem simple to you but by just upgrading your routine your life
gets a whole lot easier.You can make a habit of making 'To-Do Lists'
for next day in the evening of present day.All the tasks you want to
get done,write them off in that list.So,you will know what you are
supposed to do and you have don't have to waste your energy in thinking
what to do today?You will also get motivated as you checks off tasks on
the list.So make a solid routine for yourself and make a 'To-Do List'
now!

Being busy is also important,as laziness and procarstination leads to

relapses.You will also get more urges and struggle alot if you are
doing nothing.So go and get busy.

"Get busy living or get busy Fapping"

(John Wick,inspired from Shawshank
redemption)
Make your routine observing your triggers like if you masturbate after
school.Then make a habit of going to park or some other activity.
Here are some habits you can adopt which will help you in your jouney
for sure.

1)Meditation:-
let me tell you a short story,There came a time,When i was
getting constant flashes of porn in my mind.No matter what i did,I
couldn't get rid of those images in my mind.Then i decided to start
"Meditation of 10 minutes daily".This helped me alot.After just a day
or two,my mind became more clear and i felt more peace.I am not a monk
guy,but really dont be a fool and try to meditation daily.if 10 minutes
is alot for you,Start with 5 minutes,As something is better than
nothing.

But meditation alone without a wrokout will do not much!

2)Workout:-
Workout has lots of benefits.As it will speed up your healing
process during NoFap.It will help your body to make powerful semen alot
faster.It will help you in case of urges too.It will also increase your
self-confidence.Workout helps to make brain more calm.You will feel
like a warrior after a wrokout.For me,Workout is a must.It helps me to
get fit and to relieve stress.If you are not a gym guy,You can start
with 10 minutes of walking or whatever you like.I have read that Yoga
can help you alot in NoFap journey.

3)Pray(Sorry atheists bros):-

If you follow some religion,then praying can help you alot.You
feel more relaxed and delighted after praying to God.For some time,you
forget your worries.You feel strength.

4)Reading:-
Reading also can help alot.Not only reading can make you busy
but it will also make you more smart and informative.You can read NoFap
books too.It will help you and motivate you to continue your
journey.You can read mistakes and experiences of past porn addicts and
avoid them in first place.You can even read about your field too.

5)Learning new skills/things:-

Now is the time to learn anything you wanted to
learn! If you wanna learn coding,there are thousands of courses on
youtube,free of cost!If you want to learn cooking,go learn it.If you
wanna learn painting,Join painting classes.You get the idea,Just start
learning.Its not that hard,it will help you alot.

6)Entertainment:-
Dont be always working.Give yourself some rewards too
from time to time.It can be as simple as a "Choclate" or watching some
inspirational trigger-free movie.Going to some park or playing your
favourite game or sports can do the job too.Entertainment is essential
because without it,you can get boredom which is not good for you in any
case.

7)Journalling:-
Journalling is very powerful.Write journals every day on
your personal notebook.Write your feelings,urges you felt today,which
things you did or learned along the way.Through journalling,You can
easily keep track of your progress and you can know that either you are
getting closer to your goal or farther away!
Journalling will help you in reminding you your purpose and goals.

Relapses
You most probably know that what is a relapse?
Relapse is when you intentionally watch porn or masturbate with or
without porn.Edging is also counted as relapse.Thing is most of you
will have relapses unfortuantely!Atleast i had.

If you relpase along the way,dont regret because what happened cant be
changed.What can be changed is future.There are people who broke their
100 plus days streak just because of negligence.
Relapsing is normal,regretting it will just make you more
miserable.Some people lose hope after a relapse and get on bing,loop of
PMO again.That is dangerous which you should avoid at all cost.

Relapses can be used as step closer to success.I am not saying that you
should relapse,but ultimately if relapse happens then immediately track
your activities.Like which thinking and things lead you to relapse.I
read about a person who relapsed again and again but he always checked
which thing caused it and got cleared of it.He is now doing well,free
of PMO.

So if relapse happens,find the reasons which lead to it and in future

never repeat them again.You can also write in your diary about "How are
you feeling after relapsing".
You have to understand that we humans are emotional.We mostly are
servants of our emotions.I once read that "Humans are irrational and
short-sighted".Meaning that we mostly dont think rationally and make
our decisions eyes closed,regretting later.

Never ever make any decision while under some strong emotion.Always
think logically especially if you are going close to relapse.Think
logically with clear mind and you will soon find out that how you are
trying to rationalize yourself through lies.How you are going for short
term pleasure which you will regret for long time.How you are closing
your eyes and acting like an animal.While you should think logically
and just avoid it.

Just always tell yourself that everday you dont do PMO,you are getting
closer but at the same time remember that "You are always a day or an
hour away from a bad habit"(some ex porn addict).

While you regret relapse,you should be aware of this simple fact that
you yourself opened those sites which you shouldnt.You have done
fapping no one else have forced you.You have to remember always that
only you can make or break yourself.YOU are the master of your
actions.You dont wanna relapse?Just keep your hands out of your pants
and dont grab your dick.Its that simple.

You have to make things simple.you are either a coomer or a warrior.You

are either 0 or 1.You can either choose red pill or blue pill.You cant
do two different things at same time.Just learn from your relapses and
move on!
 End Message
I hope you learned something meaningful or helpful.You are ready for
NoFap Journey now.You can avoid your past mistakes and be the person
you wanna be.Belive in yourself and start your journey now.Forget the
past,only remember wisdom you learnt from it.
Best of luck again(John Wick)