Nofap® Hacks: Tips and Tricks For Quitting Porn: By: Mark Queppet

NoFap® Hacks: Tips and Tricks for

Quitting Porn

By: Mark Queppet

©20132015 NoFap Academy LLC, Mark Queppet (Author) and Alexander Rhodes (Editor)
NoFap® is a registered trademark of NoFap LLC and Alexander Rhodes, used under licensing agreement.
Intro

Quitting porn can be a real challenge, that’s why I’ve put together a list of my most practical
tips to get you clean and onto the life that you want!

How to use this list
When reading this list, you may get really pumped and want to implement all of these tips
right away. As tempting as this is, I would recommend that you instead just pick a few of the
tips that seem to best address the challenges that you are facing.

The reason for this suggestion is that I don’t want you to get overwhelmed. The problem that
many people get into is that they take on way too many changes at once. As a result, they
end up getting overwhelmed and not actually following through with ANY change. Work a few
of these into your regular routine and once they are solid, you can start adding more.

I hope you find this helpful

Stay clean :)

Computer/Phone Usage Tips

#1)
Restrict the areas you use your smartphone or computer
Most guys have a favorite place to watch porn and masturbate. One of the best things you
can do is set up some rules around letting yourself get in those situations. So if you regularly
masturbate to your smartphone in your bed, then make a rule for yourself that you don’t ever
take your smartphone in your bed.

The same thing can be applied to your laptop or tablet usage. If you relapse in your bed, keep
electronics out of your bed. If you relapse in your bathroom, keep the electronics out of the
bathroom.

If you have a number of different places that you tend to relapse then you might want to think
about a change of setting for your computer useage, which leads to the next tip.

#2) Avoid heavy use of electronics in private settings
Instead of doing work on your computer in your room with the door shut, take your work to the
library or a coffee shop. You could also just move to a more public part of your house where
anyone could walk by.

Basically, the idea is to put yourself in a situation where you are unlikely to watch porn. So if
you use a desktop computer, maybe think about moving it to a different room. Or maybe
whenever you use the computer you need to keep the door open.

If you live alone maybe you can just have your back facing a window looking out onto a street.
Do anything to make you think twice about what you are doing.

#3) Avoid using the computer during “Problem Times”
If you look back at your relapses and see a pattern in the time of day that they occur, just cut
out all computer usage at that time. So for example, if you tend to relapse right after you get
home from work or school, then don’t let yourself use the computer then. Likewise, if you find
yourself always relapsing before bed, then no usage then.

#4) Conscious Internet Usage: Make a list of what you are doing
An approach that has proven to be very powerful for my clients is using the internet with a
clear intent. The purpose of this tool is to keep you from mindless internet surfing and to also
increase your productivity.

Mindless internet surfing is the enemy because surfing is a mode of “autopilot” clicking. When
your brain goes into autopilot, you are not making conscious decisions about what you are
clicking on. When you let yourself engage in this kind of behavior, it is highly likely that you
will end up stumbling across a triggering image or two that will lead to porn use.

So the way this works is that before you sit down to start using the computer you outline the
tasks that you are going to get done. Make each task clear and finite. Here’s an example:
● Read and sort new email
● Respond to emails that NEED to be taken care of
● Look up due date for project
● Gather three resources for the project
● 20 minutes of reading favorite weightlifting blogs

Notice that each one of these bullets is a clearly defined task. Here’s an example of a bad
list:
● Email
● Project
● Blogs

It is not clear when any of these segments is completed. Because of this, you lack the
structure to keep you focused. it is much more likely that you will end up surfing the internet
and putting yourself at risk of a relapse.

#5) Avoid triggering sites
Most people have a few “gateway sites” that they go to which eventually lead to porn. These
kinds of sites usually are not overtly pornographic but instead contain triggering elements
within them. These kinds of sites (at the very least the triggering areas) should be avoided in
the same way as porn.

These sorts of sites are usually content aggregate sites where there is a ton of different stuff
such as youtube or reddit. You may wish to avoid these sites altogether to avoid temptation or
at least set limits on what you will and will not click on.

#6) Create easy access to support material
It is very easy to stumble across something triggering online. You need to make it just as easy
to get yourself back into the right mindset. I recommend creating a shortcut on your browser
bar that will quickly get you to something that will help you deal with an urge.

Here are some things that you could link to:
● A support community
● The NoFap Academy Videos
● A spiritual or inspiring website
● The official NoFap website

If you are afraid of putting a bookmark somewhere because someone might see it, then you
could have your support of choice open in a tab whenever you know that you are sitting down
at the computer for a while. If you go for this route then you just need to be sure that you are
strict about doing it!

#7) Use Social Networks for Social Networking (not creeping)
Things like facebook, twitter, and the tons of other sites that let you look at streams of
interesting things can be massively addicting. And while these sites can be very useful tools
for staying connected with people and events, they can also contain a large amount of
triggering content.

For example, many guys end up on porn after cruising facebook looking at pictures of hot
girls. This is obviously a problem so you need to take a look at your own social network usage
and set up specific rules for yourself around not using them for the sake of mindless
entertainment. Perhaps you may want to cut them out entirely.

Use social networks to connect, don’t use them to creep on people you find attractive. This is
just setting yourself up for struggle.

Streak Recording

#8) Record your streak
One of the most beneficial things that you can do is to start tracking your recovery. So
basically you want to start keeping track of how long you go before relapsing and watching
porn. If you are following NoFap’s standard challenge, then your goal is to go 90 days free of
pornography and masturbation.

The process of tracking your streak only really benefits you if it stays in the forefront of your
mind and helps you avoid relapsing. Some people find that if their goal is 90 days, thinking
about the number 90 is overwhelming and leads to despair. However, other people like
looking at a big number like that because it motivates them and gives them a clear goal. Here
are a few pointers on how to create a tracking system that works for you.

#9) Pick a comfortable number
The key is figuring out how big of a streak you can think about without getting overwhelmed. If
the idea of focusing on hitting 90 days makes you feel like this is an impossible task, then
mentally aiming for 90 is probably a bad idea!

So here’s an example of how you can break this down to seem less daunting. Instead of
shooting for one 90day streak, you shoot for nine 10day streaks. You could even do thirty
3day streaks, or just go for the good old fashioned ninety 1day streaks!

So yes, the goal is to ultimately get to 90 (and beyond!), but you need to approach this task
mentally in the way that works best for you.

#10) Make some aspect of your streak visible to you around your computer
The purpose of this tip is to give you some tangible action that you can use to drive home the
change in your behavior as well as keep you focused daily on what your goal is. So for
example, you could have a calendar where at the end of the day you put a check for that day
or and X on it to mark your success or failure.

Or, you could just make a piece of paper with 10 check boxes on it. Each day you are clean,
you check off one of the boxes. Once you have 9 of these papers full, you’ve completed the
challenge! You can modify the amount of checkboxes in front of you so that you don’t get
overwhelmed. I like this approach because you can do it on a sticky note and put it in your
laptop next to your mousepad.

Eventually, it starts to become extremely satisfying checking off those days. If you have this
visible next to your computer you know that if you relapse, you aren’t going to be able to
check this day off and will have to go through the trouble of making new streak recording
paper which can become another incentive to stay clean!

Support System

#11) Choose a support system
Dealing with porn addiction can be a very lonely experience. Because of the way our society
works, it can be quite difficult to find someone that you are comfortable talking with about
what you are going through.

However, I believe finding some kind of support is absolutely essential. The importance of
having a place where you can safely share your experiences is monumental. First, the very
act of you sharing causes you to process your experiences on a deeper level. Second, you
have the opportunity to get outside perspectives on what you are going through that can grant
you more clarity.

These two things can lead to tremendous breakthroughs in your recovery. It is still possible to
recover on your own without any outside help, but you may be prolonging your recovery and
making it much more difficult than it needs to be.

There are a few different options for getting support:
● Family member or friend
● Online support community
● Therapist
● Coach

If you have a family member or friend that you are comfortable talking to about this, then I
highly recommend doing so. However, it can be hard to find someone like this and they may
not really know how to offer you support.

An online support community is something that I recommend for anyone trying to quit porn.
These communities are great because
● You can remain anonymous
● Are accessible at any time
● Filled with people who are going through the same things you are
● Can contain powerful motivation and support
● Free!

Here at the NoFap® Academy we have a few different options for online support:
● NoFap Forum
● NoFap on Reddit

The option of professional support is also something that you may wish to consider. Finding
someone trained to help you work through your issues can be extremely powerful. You will
likely want to seek out a therapist if you find yourself
chronically
feeling helpless,
unmotivated, hesitant to make change or depressed. A therapist can help you work through
the underlying energy that’s keeping you from wanting to move forward at full force.

On the other hand, if you are feeling strongly motivated to make change and move forward, a
professional life coach would be a better option. A coach is specially trained to help you turn
your motivation into results. I personally am a life coach who specializes in helping men quit
porn by transforming their lives. You can find more about my coaching here
.

#12) How to best utilize an online support community
If you’ve taken the advice in the previous step then you’ve signed up for some kind of online
help. Here are some things that you can do to make the best use of a support community:

● Make an account . This might seem obvious but many people remain lurkers and
never actually contribute to the conversation. It’s understandable if you are hesitant to
write about this sort of personal stuff online, but it’s anonymous and everyone there is
going through something similar. Also, who knows who you might be helping by
sharing what you have to say!
● Make a bookmark in your browser bar : This aligns with an earlier tip but its worth
reiterating that you want support to only be a click away. If you are worried about
someone seeing the bookmark, just rename it something boring or add a folder and
hide it in with other stuff!
● Vent : One of the most beneficial things is to just get any struggles you are
experiencing off your chest. It can be incredibly comforting to hear other people’s
responses and can do a lot for another person who is going through something similar.
● Have real conversations: There is a person on the other side of that username. Your
conversations can be much more rich and rewarding experiences if you are willing to
open up and connect!

#13) Find an accountability partner

Establishing a personal connection with someone who is going through a similar struggle is
one of the best ways to increase your odds of successfully completing the No Fap challenge.
Typically, accountability partners check in with each other every day to mutually provide
support and reach their rebootrelated goals. To sign up for an accountability partner, head on
over to the NoFap forums , sign up for a username, and post a thread in the Accountability
Partners section.

Take care of yourself

#14) Take care of the essentials
The three biggest pillars to our health are our diet, exercise, and sleep. Having these pillars
firmly set creates a strong foundation for everything else to get built on. If any one of these
pillars is wildly out of whack, then any changes we try to implement will be built on shaky
ground.

Getting to the gym, eating healthier, and getting more sleep will help balance out your life and
emotions. This steadiness will allow you to cut porn out much more effectively. With that being
said though, you don’t want to try and enact too drastic of a change too quickly. So if you
decide to start going to the gym, eating strictly paleo, and getting up at 6:00am all in the same
week the chances of you maintaining this regimen are extremely low. Your chances of
quitting porn at the same time are even lower.

Porn is often used to escape stress. Change can cause a lot of stress. So the key is slow and
steady changes! If there are certain things you need to start doing better, just pick one in
addition to quitting porn. Outline an initial shift that you feel comfortable making. If you can
successfully do it for two weeks, then add another shift.

So for example, if you want to start going to the gym, then maybe start going three times a
week instead of six. If you successfully keep that up, then think about maybe eating a little
healthier by cutting out fast food. After each change is mastered, add another clearly defined
and small step. If you want to get somewhere far away, you can’t just put all your effort into
one moment and jump there. All you need to do is steadily walk!

#15) Meditate

There is nothing that will affect your day to day life more profoundly than incorporating some
kind of meditation into your daily routine.

There are two things that cause relapse: The first is an unwillingness to feel certain emotions.
So when you feel stressed, lonely, anxious, afraid, bored etc you decide that you don’t like
feeling that way and want to change it. Porn can very effectively help you modify your mood
and that’s one of the reasons why we get hooked on it.

The second thing that can cause relapse is a lack of awareness. If you’ve been using porn for
a long time then your brain has learned to reach for porn at the first sign of discomfort. Your
brain sort of just goes into autopilot and before you even know what you are doing you’ve
relapsed.

Meditation helps you overcome both of these issues. It teaches you how to be present with
your emotions so that you don’t need to escape them, and also greatly increases your
awareness so that you can see urges coming from miles away.

Meditation is simply sitting and doing nothing. This is perfect practice for quitting porn, since in
order to be successful you just have to avoid doing something!

Here’s a simple kind of meditation:
● Sit comfortably
● Relax your body
● Observe your breath by letting your mind fill with the sensations of breathing
● If you catch yourself thinking about something else, just continuously and gently move
your mind back to your breath

That’s it! You can start doing this for a mere five minutes a day, but ultimately you may want
to work up to fifteen minutes every morning and every evening. I cannot overstate how
powerful this is.

#16) Be kind to yourself

For many people, quitting porn takes multiple attempts. It can require a significant amount of
effort to figure out how to break free and this is why we call it “The Ultimate Challenge”. But at
the same time, this is not something that is impossible as evidenced by the tons of people
who have succeeded. There is a certain balance that must be struck between respecting the
difficulty of this task with optimism necessary to succeed.

Each new streak you must believe that you can succeed and be willing to face anything along
the path. But after any failure you must be forgiving of yourself and learn from what you’ve
experienced.

The most important thing is to respect how you feel. During your reboot there may be times
where you feel any number of negative emotions. These are the things that you’ve been
escaping from through porn. You must recognize these experiences as valid and part of the
process. To try and run away from them means that you will have to relapse or turn to another
escape behavior.

If you find yourself drowning in these feelings instead of simply embracing them, then your
best bet is to seek out a professional therapist to help you sort through these things.
Otherwise, just practice selfcompassion and treat yourself well!

Nofap® Hacks: Tips and Tricks For Quitting Porn: By: Mark Queppet

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Nofap® Hacks: Tips and Tricks For Quitting Porn: By: Mark Queppet

Uploaded by

Copyright:

Available Formats

NoFap® Hacks: Tips and Tricks for

You might also like