Brak osi czasu fap — najlepsze wskazówki dotyczące 90-dniowego powrotu do zdrowia

Reviewed by - Dr. Nick Nissen, MD

Reviewed by - Dr. Nick Nissen, MD

Dr. Nick Nissen is a clinical fellow at the Department of Psychiatry, Harvard Medical School. His interests are treatment-resistant disorders and care management. He lectures on topics such as mood disorders, sleep disorders, mindfulness, and addictions. He is also the host of the Brain Health with Dr. Nissen Podcast and collectively has 90K+ followers across social media platforms.

Key Takeaway


Adhering to the No Fap challenge involves understanding the no fap timeline, recognizing flatline symptoms, setting goals, and transitioning to self-love while embracing your sexuality and nurturing personal growth.




A well-known community-based website called NoFap exhorts guys to quit watching porn. Men’s personal experiences with giving up porn and masturbation are shared on the NoFap forum. The main goal of the men’s NoFap journey recording is to raise awareness of the harmful impacts of porn addiction. Users frequently mention having more energy, clarity, and confidence.


The foundation of this movement is the liberation of men from sexual activities that have become addictions and the resulting “Super-human” condition. So let’s learn about the No fap Timeline.


What Are the Rules of Adhering to NoFap?


    • No masturbating


    • Avoid porn


    • Reset time


Masturbation can be addictive. You must abstain from watching porn and masturbating to be a member of the NoFap community. Any kind of masturbation is prohibited, including “edging.” Self-sexual arousal is categorically forbidden in No Fap Timeline. Another frequently broken guideline is to abstain from sexual activity for at least 90 days. The “Reset Period” is ended once those 90 days have passed. Everyone who takes part is encouraged to talk about their experiences.


What is the NoFap Timeline?


When chronicling their efforts to stop watching porn, users frequently refer to a “flatline.” When generally enjoyable events start to get boring, this is known as the NoFap flatline. The flatline is a symptom of abused sexual arousal that is experienced by recovering porn addicts.


The flatline is regarded as the most challenging obstacle to overcome while trying to stop using porn, and it happens during this process.


No fapping timeline


Why does the NoFap Timeline Occur?


Simple solution: Dopamine wasn’t released. This will happen on your No Fap to sense sexual desire and experience orgasm, your body produces dopamine. The hormone the brain releases to make us feel “happy” is dopamine. It is crucial.


Now, each person’s dopamine amount varies depending on the porn addict. Dopamine is the brain’s way of rewarding you for finishing a task satisfactorily when the human body releases it.


Dopamine levels are significantly raised by porn and excessive masturbation, which leads to a physiological imbalance. The brain is not made to be rewarded for little accomplishments. The brain will grow hooked to the dopamine high accompanying orgasm if it occurs too frequently.


Timeline of Nofap Flatline


What are the Symptoms of the No Fap Flatline?


    • Brain fog


    • Sadness


    • Lower productivity


    • The psychological urge to masturbate


    • Decreased sex drive


    • Lack of sexual arousal


Why is that so? It may be quite challenging to rewire your brain to discover alternatives to dopamine surges. The vast majority of No Fap timeline participants experience the flatline. All of these flatline symptoms are a direct result of ineffective stimulation that results in a dopamine surge.


Your brain is negatively programmed to become porn hooked when you spend your energy watching porn. These emotions are experienced when trying to break most addictions, not only the one of porn.


Finding an alternative to porn might be challenging for many. Users who have encountered this frequently advise exercising. Exercise provides a psychological reward system that inevitably raises self-esteem and has been shown to increase dopamine levels.


Timeline of the No Fap Flatline Period


    • Urge to masturbate in the first couple of days


    • Intense mental haze


    • Feeling of depression


    • Morning wood


    • High sexual arousal during different times through the day


    • Unfamiliar sexual fantasies


Stage 1


You’re more likely to relapse during this time. During this time, most people who had just begun nofap relapse.


What to expect?


When you finish day one, people often feel fantastic and may believe that they can complete this journey without much difficulty. However, this is untrue because, on days 4 or 5, you may experience intense urges to engage in sexual activity.


If you want to continue your no fap journey for a more extended period of time, you must resist these urges. Don’t edge (view porn on Nofap; it’s terrible). Nofap stands for no masturbation or porn. If you frame, you may relapse in a matter of days, which may be disheartening.


Stage 2


Most people encounter a scenario known as the No fap Timeline at this time. You’ll have a feeling of being at your lowest during flatline. There will be times during this endeavor when you feel depressed.


You won’t feel particularly energized, and you won’t have any sex cravings. Symptoms similar to the flu or cold might also appear. It is a necessary part of the reboot procedure, so don’t be alarmed.


You may go through this period once or twice, but don’t lose up; your mind will stabilize again after a few days. But the flatline may last for days or even weeks.


Overcome No Fab Timeline


What to expect?


You can have the opposite effects of nofap during flatline, such as increased anxiety, lack of confidence, melancholy, and difficulty falling asleep.


Stage 3:


It is definitely not simple to go 30 days without masturbating. You may consider yourself a “master” if you’ve successfully completed a month of nofap. You will realize that what you were doing in the past was utterly foolish, and you may begin concentrating on things that might improve and safeguard your future.


What to expect?


Nofap will alter your perspective and improve you as a person. Although it may seem false, it is really true.


Stage 4:


Before achieving this nofap level, 99 out of 100 people will relapse. If you’re here, you’ve already won. You’ll notice many changes in yourself, the disappearance self-critical ideas, and an increase in your confidence.


What to expect?


Nofap can help provide the self-assurance you need to do great things in life. Many see a boost in confidence and productivity that leads to improvements across professional, relational, and spiritual areas of life.


Stage 5:


Every individual who launched nofap saw this as their ultimate aim. To reset, our brains require a significant period of abstinence: in NoFap, this is 90 days. People who have advanced to this point often describe significant changes.


It’s difficult enough to get to this point, but maintaining it after finishing the 90-day challenge is much more difficult.


What to expect?


Once they reach this point, they may start accomplishing more. However, they must realize that the goal is not to complete a task but to learn more about themselves.


Transitioning from No Fap Challenge to Self-Love




Transitioning from the No Fap Challenge to self-love is a powerful and transformative journey. The No Fap Challenge, which involves abstaining from pornography and masturbation, is often undertaken as a means to regain control over one’s sexual desires, it helps work on missing self-discipline and improve overall well-being.


However, as you embark on the path of self-love, you recognize that true transformation goes beyond mere abstinence. It requires embracing your sexuality, nurturing a healthy relationship with yourself, and cultivating a deeper sense of self-worth.


Shifting your focus from the No Fap Challenge to self-love is an acknowledgment that your journey is about more than just refraining from certain behaviors.


It’s about understanding the root causes of your patterns and finding ways to address them from a place of compassion and self-acceptance. Here are a few key aspects to consider during this transition:


1. Embrace your sexuality


Rather than viewing your sexuality as something to be suppressed or controlled, start seeing it as a natural and beautiful part of who you are. Educate yourself about healthy sexual expression, explore your desires in a consensual manner, and let go of any shame or guilt associated with your sexuality.


Remember that embracing your sexuality doesn’t mean indulging in harmful behaviors but instead honoring and respecting your nature.


2. Cultivate self-compassion


Self-love begins with self-compassion. Treat yourself with kindness and understanding, recognizing that you are human and prone to making mistakes. Instead of harshly judging yourself for slip-ups or setbacks, practice forgiveness and learn from those experiences. Remind yourself that growth is a process, and every step you take toward self-love is meaningful.


3. Nurture holistic well-being


Self-love encompasses various aspects of your life beyond just your sexuality. Take time to care for your physical, mental, and emotional well-being. Engage in activities that bring you joy, practice mindfulness and meditation, eat nourishing foods, exercise regularly, and surround yourself with positive influences. By prioritizing your overall well-being, you create a solid foundation for self-love to flourish.


4. Develop healthy relationships


As you transition from the No Fap Challenge to self-love, pay attention to the quality of your relationships. Surround yourself with individuals who uplift and support you on your journey. Seek out connections that are based on mutual respect, trust, and open communication. Engaging in healthy, intimate relationships can contribute to your self-love by fostering a sense of belonging and acceptance.


5. Seek professional support if needed


If you find it challenging to navigate this transition on your own, consider seeking the guidance of a therapist or counselor. They can provide you with personalized tools and strategies to help you develop a deeper sense of self-love and address any underlying issues that may arise along the way.


Remember, transitioning from the No Fap Challenge to self-love is a continuous process that requires patience, dedication, and self-reflection. Celebrate your progress, no matter how small, and be gentle with yourself throughout this transformative journey.


By embracing your sexuality, cultivating self-compassion, nurturing holistic well-being, fostering healthy relationships, and seeking support when needed, you can embark on a path of self-love that will enrich your life in profound ways.


Establishing Goals for the Nofap Timeline


Establishing goals for your NoFap timeline can be an essential aspect of your journey toward self-improvement and personal growth. The NoFap challenge involves abstaining from pornography and masturbation and setting clear goals can provide you with direction, motivation, and a sense of accomplishment as you progress.


Here are a few key points to consider when establishing your NoFap goals:


1. Define your purpose


Reflect on why you have chosen to undertake the NoFap challenge. Is it to regain control over your sexual desires, improve your mental clarity, or enhance your relationships? Understanding your purpose will help you set meaningful goals that align with your intentions.


2. Set specific and measurable targets


It’s important to set clear goals that are specific and measurable. For example, rather than simply aiming to “reduce porn consumption,” you could set a target of “abstaining from pornography and masturbation for 30 days.” Having a specific timeframe and measurable outcome will make it easier to track your progress and celebrate milestones along the way.


3. Gradual progression


Consider breaking your NoFap timeline into smaller milestones. Starting with shorter periods of abstinence, such as one week or two weeks, can help you build momentum and confidence. As you achieve these shorter goals, gradually extend the duration, eventually working towards longer periods, like 30, 60, or 90 days. This gradual progression can make the journey more manageable and sustainable.


4. Accountability and support


Establishing goals becomes more effective when you have accountability and support. Consider finding a trusted friend, or partner, or joining a NoFap community to share your goals and progress. Having someone to hold you accountable and offer support during challenging times can greatly enhance your chances of success.


5. Focus on personal growth


While abstaining from pornography and masturbation is a significant aspect of the NoFap challenge, it’s equally important to focus on personal growth and self-improvement. Use your NoFap timeline to develop new habits, engage in healthy activities, and explore different avenues for personal development. This could include practicing meditation, exercising regularly, pursuing hobbies, or learning new skills.


6. Be adaptable and compassionate


Remember that everyone’s journey is unique, and progress may not always be linear. There may be instances where you experience setbacks or face challenges along the way. Be adaptable in your goals and show self-compassion during these times. Instead of being discouraged, view setbacks as opportunities for learning and growth.


7. Celebrate milestones


Celebrating milestones is crucial in maintaining motivation and a sense of accomplishment. Acknowledge and reward yourself when you reach significant milestones in your NoFap journey. This could be treating yourself to something you enjoy, engaging in a special activity, or simply reflecting on your progress and expressing gratitude for your efforts.


Setting goals for your NoFap timeline can provide structure and direction to your journey. Remember to define your purpose, set specific and measurable targets, progress gradually, seek support and accountability, focus on personal growth, be adaptable and compassionate, and celebrate your milestones along the way. By doing so, you can cultivate a fulfilling and transformative NoFap experience.




So you’ve started your nofap adventure, and you’re interested. You want to know when you’ll start experiencing all the benefits of nofap that you’ve read about online and seen in videos. You will undoubtedly receive all the advantages, but you must first pass all of the nofap stages. There are ups and downs in these nofap stages, and you might relapse at certain times. It is wise to prepare for any potential challenges. All the best!



Our experts continually monitor the wellness space, and we update our articles when new information becomes available.

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