From addressing mental health issues to enhancing confidence and energy, NoFap is much more than just a quirky movement!
There is a number of  NoFap benefits including experiencing more happiness and optimism and mental clarity.

Porn and masturbation addiction can impact our health, relationships and overall quality of life.

The NoFap anti-masturbation movement helps men overcome their compulsive sexual behaviors and offers various health benefits.

This article will guide you through the many NoFap benefits and help you gain more control over your life, combining scientific evidence with expert advice.

Keep reading to find out more.

In this article:

Note: Read the whole article or scroll down to the KEY TAKEAWAYS section at the end of this article for a short summary.


  • Absolutely! Since the purpose of NoFap is to abstain from masturbating and watching porn, sex is still acceptable! The best part is that you'll likely experience a wide range of sex-related NoFap benefits that help make intercourse more enjoyable for you and your partner.
  • Unlike NoFap, semen retention is the practice of masturbation without ejaculating. While both methods offer some of the same benefits, the key difference is that semen retention allows men to redirect their seminal fluid to be reabsorbed by the body to help elevate semen quality, sperm count and testosterone levels.
  • According to the NoFap community, there are only two rules you're encouraged to follow to be a participant in this movement: 1. Do not perform any sexual gratification on yourself (i.e. masturbation); 2. Do not look at or watch any pornographic images or videos (or even fantasize about it in your mind)
  • The relationship between porn and sexual dysfunction has become so prominent that there is now something known as porn-induced erectile dysfunction. In other words, watching porn too often can cause erectile and arousal problems for men during real-life sexual interactions.
  • Fortunately, very little scientific evidence exists to draw a line between frequent ejaculation or masturbation and prostate cancer. However, high ejaculation frequency may lead to weakness, fatigue, brain fog, increased stress and unhappiness.

What is NoFap?

NoFap is the conscious practice of abstaining from masturbation and watching porn.

Originating from the word "fap" to describe the sound of masturbating, NoFap has become a trademarked organization designed to help men overcome their porn addiction and other sexually compulsive behaviors.

As a way to cleanse the mind and recover from porn addiction, NoFap has been recognized by wellness professionals as an effective way to address symptoms of sexual dysfunction and contribute to greater life fulfillment.

Certified sex therapist Dr. Janet Brito notes that you can get proven sexual benefits from NoFap after only 7 days! Although, NoFap members claim to experience the most significant benefits after 90 days.

ALSO READ: Sex Positions to Help Men Last Longer

What's the History of Nofap?

Back in 2011, NoFap began as a lighthearted online challenge by a group on Reddit that was inspired to quit porn and masturbation for prolonged periods.

Since then, the NoFap community has created its platform used to educate and support predominantly straight cisgender men, along with a handful of cisgender women and the LGBTQIA+ community.

Negative Consequences of Porn and Masturbation

Sex experts agree that compulsive sexual behavior, including excessive masturbation or porn addiction, can negatively impact your health and well-being.

Over the years, porn has become an overused form of artificial sexual stimulation that has distorted our perceptions of relationships and sexuality. Like most other addictions, porn use can influence a person's ability to communicate and connect with others, increasing feelings of loneliness, anxiety and anger.

Research has found the most common negative consequences of porn addiction and masturbation included low sexual satisfaction, decreased sexual desires and elevated risk of sexual dysfunction such as erectile dysfunction and premature ejaculation.

ALSO READ: Sexual Performance Anxiety: What to Know

What Are the Benefits of Nofap?

There are several physical and mental benefits that you can achieve by abstaining from masturbation.

Here are the top 7 benefits of NoFap that you'll experience throughout this journey.

1. You'll Experience More Happiness and Optimism

We've all experienced the intense burst of pleasure that accompanies orgasm. Among the hormones and neurochemicals flooding your brain during this sensational moment, dopamine is a key player responsible for creating feelings of desire, motivation and optimism.

Unfortunately, the more we masturbate, the less sensitive our brains become to these feel-good neurochemicals. Not only will this cause us to experience less stimulating orgasms, but the drop in dopamine can contribute to a decline in our levels of concentration, motivation and overall happiness.

By abstaining from masturbation and watching porn, we can reset the dopamine levels in our brains, increase the number of dopamine receptors and help boost our levels of happiness and optimism.

2. You'll Have Greater Self-Control and Willpower

Having self-control takes a certain level of mental willpower to refrain from immediate acts of gratification.

In the case of masturbation and watching porn, having the self-control and discipline to avoid the temptation to delay your gratification can be incredibly beneficial for your future self.

Participating in the NoFap movement can build your mental toughness to help you overcome your masturbation and porn addiction. Although it may be initially challenging, your willpower to continue this NoFap journey will get easier each day.

3. You'll Experience Physical Performance Benefits

Sex aside, having greater physical stamina can benefit all aspects of life. Testosterone is a crucial player in muscle growth and physical performance in men (and women, for that matter). The more we have, the more capable we are of building and maintaining muscle tone.

Research on the relationship between ejaculation and serum testosterone levels in men reported a 45% increase in testosterone after only 7 days of abstinence. Not only will this lead to better physical performance, but the increase in testosterone levels helps boost energy too!

4. You'll Have More Sexual Energy and Stamina

Did you know that it's possible that porn addiction and excessive masturbation can damage your libido and cause genital desensitization?!

Suppose you're looking to boost your sex life. In that case, NoFap helps you experience more pleasure during sex while enhancing your sexual energy and stamina.

Thanks to the dopamine effect mentioned early, abstaining from porn and masturbation will help to intensify sexual stimulation and lead to greater pleasure during intercourse, oral and foreplay with your partner.

Additionally, elevated testosterone levels caused by NoFap can play a beneficial role in your overall sexual function by mitigating your risk of erectile dysfunction.

5. You Can Address Symptoms of Anxiety and Depression

It's very common for men to get stuck in a vicious loop of compulsive sexual behaviors such as porn addiction and excessive masturbation as a way to reduce symptoms of mental illness.

According to sexologist Dr. Jennifer Litner, there is a strong sense of guilt and social withdrawal in people who spend significant time masturbating or watching porn which can cause or worsen symptoms of anxiety and depression.

Addressing these issues at the source by abstaining from porn and masturbation can help minimize mental health concerns. Still, it can also help manage other male sexual dysfunctions, such as erectile dysfunction and premature ejaculation.

6. You'll Feel More Confident

One of the main problems people with low self-esteem face is a lack of competency in life. For men, experiencing challenges in their sex life can elevate insecurities leading to low self-esteem and sexual incompetency.

Without proper management, this can escalate into psychological and physical issues such as sexual performance anxiety or problems achieving and maintaining an erection.

Sexologist Dr. Kristie Overstreet mentions that at the end of the day, self-conscious lovers should always remember that "sex is supposed to be fun and never taken too seriously".

NoFap effectively lowers anxiety levels, which can boost confidence and self-esteem – inside and outside of the bedroom.

7. You'll have increased memory and focus

Peer-reviewed studies looking at the effect of porn on our working memory found that men who achieved greater arousal from viewing porn displayed a reduced working memory compared to men who didn't watch porn.

Since our working memory helps with learning, planning, distraction avoidance and resistance to impulsive decision-making, having a low-functioning working memory can substantially affect our focus on concentration.

Note: NoFap is a beneficial way to minimize brain fog and achieve more focus.

When our minds are free from anxiety, distraction and excess worry caused by porn addiction and other sexually compulsive behaviors, we open ourselves up to greater mental clarity.

ALSO READ: How to Last Longer in Bed: 13 Actionable Tips for Men

Are There Any Risks of Nofap?

Based on a combination of research and subjective experience by men, no major risks are associated with NoFap.

Many individuals will perceive the first few days of this experience to be challenging and frustrating and may even trigger irritation or moodiness.

In extreme cases, delaying orgasm can cause epididymal hypertension, also known as "blue balls". According to healthcare professional Dr. Roger Henderson, delaying orgasm through either NoFap or semen retention practices may cause mild and uncomfortable symptoms.

Helpful ways to treat epididymal hypertension:

  • Have a cold shower to reduce blood flow
  • Apply a warm compress to your genitals
  • Distract yourself from the sexual frustration
  • Exercise your body to redirect blood flow
ALSO READ: What's your best sex position? Let's find out.


  • NoFap is defined as the conscious practice of abstaining from masturbating or watching porn for a prolonged period
  • Porn addiction and excess masturbation can negatively impact men's health by decreasing sexual satisfaction, lowering libido and causing an increased risk of sexual dysfunction 
  • NoFap is linked to numerous benefits, such as increased happiness, self-control, confidence, and mental clarity, enhanced physical performance, strengthened sexual stamina and reduced risk of anxiety and depression.
  • Erectile dysfunction and premature ejaculation are two common sexual dysfunctions that can be managed with NoFap
  • You don't have to quit porn or masturbation forever, but taking prolonged breaks can offer a range of physical and mental benefits that can do wonders for your overall quality of life
Steady Freddy delay spray for men

Related articles

Medical Disclaimer: This article is for informational purposes only and is not intended to give medical advice or substitute for the medical advice of a physician.


Men's Energy & Stamina Booster Supplement
Rated 4.8 out of 5
Based on 80 reviews
Buy Now Buy