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the NoFap Timeline: what to Expect (+GOD Mode)

Nofap timeline

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Imagine going GOD Mode: escaping PMO’s grip, multiplying your income by ten, and discovering your dream partner.
Josh Hudson
Licensed behavioral Therapist | menprovement

Seems like a myth, doesn’t it?

I am probably the biggest skeptic on planet earth so if someone would make a claim like that I would think he’s crazy. But believe it or not, two of those three points I mentioned have already happened to me.

You want to know how I did it? NoFap. I finally found a way to get past the dreaded NoFap flatline and I am almost 90 days in. 👌🏻

In this post, I am going to tell you what my NoFap timeline looks like and what the incredible health benefits are you can expect.

Get ready to unlock not only NoFap success but also excellence in every aspect of your life.

key takeaways

  • First week is tough but crucial for success.
  • NoFap boosts energy and confidence within 7-14 days.
  • If you overcome the NoFap flatline, you are on the road of personal and professional growth.
  • 90+ days on NoFap? Expect life-altering changes.

What is NoFap?

NoFap is a group aiding each other in abstaining from pornography and masturbation. Participants report enhanced mental health, increased focus, and improved personal relationships. The term “NoFap” is derived from the slang “fap” referring to masturbation.

a Quick summary of all the benefits of nofap

So, why do people embark on the NoFap journey? I’ll tell you why:

  • To break free from porn addiction
  • To clear up the brain fog
  • To gain improved focus and energy levels
  • To boost confidence and self-esteem
  • To improve relationships and social interactions
  • To develop a more satisfying, real-world sex life

Don’t believe me? There is a survey where more than 4,000 men said that the health benefits of NoFap are real. Espescially when it comes to improving focus and energy. 👇🏼

Survey of health benefits during nofap

All these and more are tangible, life-changing nofap benefits. It’s not just about abstaining from PMO – it’s about breaking free, it’s about growth, and it’s about becoming the best version of yourself. 🔝

So What is the noFap timeline?

The NoFap timeline is different for each person but the overall timeline looks something like this:

In the first week, it is all about willpower and riding that initial wave of determination. This is one of the hardest parts since you need that initial moment to break free.

After around a month, you will start to feel the changes – more energy, focus, and confidence. The people around you start noticing it too.

Once you pass the 90-day mark, you’ve truly entered uncharted territories. Only a small percentage of men reach this stage, but those who do, experience profound changes like a surge in social confidence and more positvity.

And the 9+ month mark? That’s God Mode. 💪

Few reach this point, but the rewards? Beyond worth it. Here is how my personal NoFap timeline looks like. 👇🏼

Oh, and I also made this cool infographic. 👇🏼

NoFap diagram Timeline

You might want to post it on Social media or put on your fridge or something.

Day 0-7: Easy Mode

man relaxing on the beach with cocktail

Okay, so I started my NoFap journey on 01-01-2023.

I am not going to sugercoat it – the beginning was tough as FUCK. I used to masturbate at least once every two days so it was really hard to go all the way to zero.

Day 0-7: Easy Mode

After day 5 I kind of had a mental and emotional detox. My motivation was at an all-time high, and my strength felt like it was injected with a dose of super-soldier serum.

Okay, I was not really THAT strong but I had so much more energy that I felt more powerful.

I remember going to the gym and pumping iron for two hours straight because I had so much energy I felt like I wouldn’t be able to fall asleep otherwise. 😂
Josh Hudson
Licensed behavioral Therapist | menprovement

But don’t let this superhero energy fool you – it’s very easy to let this initial surge transform into a crash landing.

You see, the NoFap flatline was right around the corner…

Pro Tip:

We got an awesome course that is going to show you the exact NoFap strategies I use. If you want to change your life, click the link below.

Transformations During the First Week

  • Reduced brain fog, leading to clearer thoughts
  • Increased self-confidence
  • Noticeable surge in energy
  • Less social anxiety

Day 7-30: Time To Show What I was Made Off

man trying not to watch porn

Day 7 was my call to arms – this is the stage that would seperate men from boys.

Merely 40% of men manage to break through the 30-day barrier and I NEEDED to be one of those.

NoFap Streak Duration Responses

The rewards at this stage of the nofap timeline are worth every bead of sweat, and every moment of struggle.

I had a reservoir of mental and physical energy, laser-sharp focus, enhanced creativity, and the magnetic pull that made me way more charistmatic. I felt good about myself, and some of my friends even noticed.

And Josh, how about the women?

At this point I was really focussed on building my business so I barely went out. But, I did notice that I got slightly more positive attention from the females. When I was riding my bike from the gym, I locked eyes with a beautiful girl and she glanced back at me.

I noticed she even turned around when I passed her.

Now I know this doesn’t sound like a big deal, but the fact that I got a girl interested just by looking more confident in her direction had never hapenned to me before.

Learn More >>> What Happens If You Don’t Ejaculate for A week?

Day 7-30: Time To Show What I was Made Off

The noFap Flatline

This stage, while beneficial, comes with its trials. At day 15, temptations started to creep in..

Memories of watching porn started to surface, and the infamous NoFap flatline phase was lurking around the corner.

It seemed that more and more things became a trigger for me, even things that has never triggered me before like women sports.
Josh Hudson
Licensed behavioral Therapist | menprovement

This is the make-or-break point in everyones NoFap journey and luckily, the hardest part.

As I mentioned earlier, I passed the NoFap flatline with a technique I learned from Jakub. Jakub has become our sex expert at Menprovement and has a fantastic course that taught me step-by-step how to deal with this slippery slope.

Here is a free lesson, on the house. 😉

Related >>> 10+ Epic Benefits from Ditching Porn. 🔥

Day 7-30: Time To Show What I was Made Off

At day 21 the flatline was FINALLY over. My urges started to dial back and I felt like I was on top of the world. If you reach day 7 and feel blown away by the amount of energy you have, wait until you reach day 21.

I literally woke up at 5:30 am, did 15 minutes of calisthenics, worked for 7 hours straight before I was even thinking off taking a break. By the time it was 1 pm I had my tasks for the coming two days finished.

Changes at this stage

  • Elevated focus and clarity
  • Enhanced creativity and problem-solving skills
  • People respond positively to your renewed confidence
  • Women appreciate your intent and strong masculine presence
  • An urge to read more quality self-improvement articles (Just kidding! Or am I? 🧐)

Day 30-90: A King Amongst Men

A king

Look, buddy, if you’ve made it this far on the NoFap timeline, you’re no ordinary Joe. You’re in the top 10% of fellas.

Breaking free from the shackles of an old porn addiction isn’t easy, so at this point I felt like a fucking rockstar. 🎸

I wasn’t thinking about sex all day and didn’t even got morning wood anymore.

Day 30-90: A King Amongst Men

After 66 days of holding the fort, I had officially given those old habits a good kick in the butt. I have started to replace all that screen time with healthier habits like

  • Meditation
  • Exercise (a lot)
  • Cooking
  • Listening to podcasts
  • Working on my business

When I reached this point, I caught myself thinking, “Did I really used to be THAT guy?” Sure, a few urges sneaked up on me, but I felt like a new man now, equipped with the tools to brush them off.

The pitfall at this stage?

Not fully committing to your new identity. A bump on the road can send you spiraling back to day 1. But if you can shake off the dust and keep moving, you’re about to hit the jackpot.

Oh, and one more thing – don’t freak out when you start enjoying new hobbies and habits. Heck, you might even start to enjoy a sober night out more than a drunken one. You’ll be surprised how good it feels to not numb yourself with booze.

At day 82 of my NoFap Timeline, all of a sudden I started to like classical music. WTF?!
Josh Hudson
Licensed behavioral Therapist | menprovement

The 30-90 Days Shift

  • Increased self-discipline and control over urges
  • More positive and confident
  • A newfound appreciation for women
  • A perpetually high mood (In a good way!)
  • Changes in your music and food preferences

Day 90+: GOD MODE!

A god sitting on his throne talking to two gorgeous blonde women

Fun fact: I didn’t even know that I reached this point until I was at day 96 or something.

In the beginning I was constantly tracking my progress but after a while, I got so used to NoFap that it wasn’t even a big deal to me anymore.

When I finally hit the 1% of guys who actually make it this far my life felt like a cold breeze on a hot day. I kinda feel unstoppable, not just on my NoFap journey, but in every aspect of my life.

My health, relationships, business, and even my spirituality get a powerful boost.

Wondering how I managed to keep my streak for a whopping 290+ days? Watch my free training webinar on ditching porn for good with the HCT method.
Josh Hudson
Licensed behavioral Therapist | menprovement

Level Up in God Mode

  • Strong control over personal habits
  • Tremendous growth in personal and professional life
  • A deep understanding of yourself and others
  • A positive outlook toward life
  • Strong resilience against temptation and old habits.

Is NoFap Healthy?

Yes, NoFap is indeed healthy, and don’t just take my word for it – there’s a heap of research to back it up.

Study 1 – Dopamine and Reward Circuitry

A study from the Max Planck Institute found that excessive consumption of pornographic material can lead to an alteration in the brain’s reward system.1

They found that the more hours of porn that subjects watched, the weaker their brain’s reward system responded. Now, how does living without porn and doing NoFap fit in?

It’s like a reset button for your brain’s reward circuitry.

Pro Tip:

By abstaining from PMO, you’re allowing your brain to recalibrate its dopamine levels, thus enhancing your ability to feel pleasure in daily life.

Study 2 – The Flatline Phenomenon

The dreaded NoFap flatline…

In the early stages of your NoFap journey, you might experience a temporary drop in libido, sometimes coupled with feelings of fatigue or depression. Don’t panic, it’s your brain rebooting.

A study published in JAMA Psychiatry supports this. Subjects who abstained from PMO showed initial declines in sexual desire, but these symptoms were temporary. As the study continued, the subjects eventually reported increased libido and sexual function.2

Study 3 – Impacts on Mental Health

Research published in the Archives of Sexual Behavior suggests that excessive porn use can lead to problems with concentration, and memory, and even result in social anxiety and depression. 3

As you kick your porn addiction with NoFap, you’re also likely to experience a reduction in these symptoms, clearing that mental fog and feeling more sociable.

So, in short, science has our back. Starting your NoFap journey doesn’t just make you feel like a champion, it’s also scientifically beneficial for your brain. 💯

The Variety Pack – What Flavors Does Nofap Come In?


You heard me right champ – Different flavors. There’s a smorgasbord of paths you can take, and each comes with its unique benefits.

The Old Schooler: NoFap, No Porn, No Sex

Let’s kick off with the classic, the original, the Old Schooler.

This is the Spartan regimen. It’s the full package – no porn, no masturbation, and no sex. You’re pretty much becoming a monk here, mate. It’s tough, but hey, the tougher the challenge, the sweeter the victory, right? 🏆

The Gentleman: NoFap, No Porn, Yes to Sex

Next up, the Gentleman.

You’re still on the nofap bandwagon and keeping porn at arm’s length. But, you’re not swearing off sex. This is ideal if you’re in a relationship, or if you’re comfortable with the idea of experiencing real, intimate sex while on this journey.

Related >>> How To Please a Women In Bed (Foolproof Guide).

The Ascetic: NoFap, Yes to Porn, No Sex

Enter the Ascetic.

This is an unusual path, with no masturbation, occasional porn, but no sex. Some guys pick this route to gradually ease into the full nofap experience. It’s like switching from a high-octane fuel to a more eco-friendly alternative.

The Maverick: NoFap, Yes to Porn, Yes to Sex

Finally, we have the Maverick.

They skip the fapping but aren’t quite ready to give up porn or sex. It’s a softer start to the journey.

Nickname  NoFap No Porn No Sex
The Old Schooler
The Gentleman
The Ascetic
The Maverick

In conclusion

NoFap is 100% worth it. If I could jump in a time machine, I wouldn’t even recognize myself a year ago.

I am not going to lie man, the NoFap journey is tough as nails but definitely doable. If you survive the NoFap flatline, you’ve passed the most difficult part and the rest of your journey will be much easier.

But hey, you don’t have to go at it alone. Check out our life-changing course designed to help you kick porn addiction to the curb and master the nofap timeline. It’s time to arm yourself with the right tools to win this battle.

Catch you on the flip side. 💪


  1. Viewers of pornography have a smaller reward system. (n.d.). Max Planck Institute for Human Development. ↩︎
  2. Kühn, S., & Gallinat, J. (2014). Brain structure and functional connectivity associated with pornography consumption. JAMA Psychiatry, 71(7), 827. ↩︎
  3. Lautieri, A. (2019, March 27). The Brain’s Of Porn Addicts. MentalHelp.net. ↩︎

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