Origins of the NoFap Movement

The NoFap movement began in the early 2010s as an online anti-masturbation/self-improvement forum. Its name comes from the slang “fap” (for male masturbation) popularized on Internet forums. In 2011 Pittsburgh developer Alexander Rhodes founded the NoFap subreddit and later NoFap.com after encountering a Reddit thread about a 2003 study (later retracted) claiming a large testosterone spike after one week of abstinence (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR) (NoFap - Wikipedia). In Rhodes’s telling, the idea started as a “joke” among friends experimenting with semen retention on bodybuilding forums, but he then created a centralized forum for others to “reboot” (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR). Rhodes trademarked “NoFap” and “Fapstronaut,” and grew the site into a community and company. By the mid-2010s the NoFap subreddit had hundreds of thousands of members. The movement emerged alongside the broader “manosphere” (online men’s rights/anti-feminist circles) (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR), and many participants frame NoFap as a form of self-improvement or even a cure for “porn addiction.” NoFap claims to be a peer-support group for people with problematic pornography use, but its roots lie in online atheist/agnostic circles and later attracted religious and secular users alike (NoFap - Wikipedia) (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR).

NoFap Claims: Truths, Half-Truths, and Myths

NoFap proponents make many bold claims about the benefits of abstaining from masturbation and porn. These include increased testosterone, “superpowers” (e.g. confidence, energy, attractiveness), relief from depression or ADHD, and cures for erectile dysfunction (ED) (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR) (NoFap Benefits: Overhyped or Worth the Sacrifice?). However, rigorous research does not support these claims. Below is a summary of common NoFap assertions contrasted with scientific evidence:

Claim/Benefit	Scientific Consensus/Reality
↑ Testosterone (e.g. +145% after 7 days)	Based on one small 2003 study (now retracted) (NoFap - Wikipedia). Subsequent research shows only a very short-term rise (peak ~day 7) with levels returning to baseline, and no lasting effect. Overall, masturbation has no meaningful long-term effect on testosterone (Healthline, NPR).
Improved physical strength/energy	No evidence for any direct physical benefits. Most reported "gains" are anecdotal or placebo. Healthline and Medical News Today confirm that muscle growth or strength boosts lack scientific backing (Healthline, Medical News Today).
Sharper focus, mental clarity, confidence	Likely due to placebo or group support. Users expect benefits, which can create real effects (placebo). Experts say there's no proven cognitive enhancement from abstinence (Healthline, NPR).
Cures/decreases depression or anxiety	No evidence. Mental health issues are complex and not caused by masturbation alone. Some users feel better due to reduced guilt or redirected energy. One study actually linked masturbation to improved mood (Medical News Today, PMC Study).
Cures erectile dysfunction (ED)	False. Large studies find no link between masturbation, porn, and ED. In a study of 3,586 men, ED was linked to age, anxiety, and medical issues—not porn or masturbation (International Journal of Impotence Research, NPR).
Healthier sperm / fertility	Short abstinence (1–4 days) can slightly improve sperm count/motility. But "magical" fertility boosts or “semen retention” powers are exaggerated and not supported by research (Healthline).
Superpowers (e.g. supernatural charisma or strength)	Myth. No scientific basis. Confidence boosts are anecdotal and likely psychological or due to community support (NPR, Healthline).
Stronger relationships / attraction	No proof that abstaining makes you more attractive. Relationship quality is built on communication, trust, and connection—not semen retention. Studies found no link between porn use and relationship satisfaction (International Journal of Impotence Research).
Other (e.g. clear skin, hair growth, etc.)	Unfounded. No link between masturbation and acne or hair loss. Any improvements in appearance likely stem from better habits (sleep, hydration, less screen time), not abstinence itself.

In short, most NoFap claims are unverified or false. Medical and psychology experts emphasize that there is “no scientific evidence” that avoiding masturbation produces specific health benefits (NoFap benefits: Definition and what research says) (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR). When benefits are reported, they often reflect placebo effects or the fact that giving up any addictive habit (like compulsive porn) can free time and reduce guilt (NoFap Benefits: Overhyped or Worth the Sacrifice?) (NoFap benefits: Definition and what research says). As a summary source notes: “some people report benefits… but research does not back up these claims” (NoFap Benefits: Overhyped or Worth the Sacrifice?).

Adverse Effects of Strict NoFap Practice

While NoFap advocates emphasize benefits, strict abstinence can have downsides. Users who fixate on “reboot” periods often experience frustration, anxiety, or shame if they relapse. In extreme cases, such pressure can harm mental health. A recent study found that among men active in NoFap-like communities, 29% reported feeling suicidal after a relapse, and the more involved they were in the community, the more distress they felt (Greater engagement with anti-masturbation groups linked to higher rates of depression, anxiety, and suicidal feelings). Even everyday effects can include intense sexual frustration, irritability, or stress about “slipping up.”

Psychologically, framing a normal behavior (masturbation) as pathological can increase guilt and anxiety. Research shows that motivation to abstain is strongly linked to conservative or religious beliefs about masturbation being “unhealthy” ( Abstinence from Masturbation and Hypersexuality - PMC ). In other words, many strict NoFappers are driven by ingrained taboos, not by evidence of harm. This can perpetuate shame: people may feel constant pressure to control their sexuality or fear judgment for relapsing. Health experts warn that sex-shaming messaging (even inadvertently) can worsen self-esteem and depression (NoFap Benefits: Overhyped or Worth the Sacrifice?) ( Abstinence from Masturbation and Hypersexuality - PMC ).

Physically, there are virtually no health risks to occasional masturbation. NoFap.com itself states it is not anti-masturbation, but adopting an all-or-nothing stance can cause distress. For example, many report sleep disturbances or discomfort during long abstinence due to nocturnal emissions. If someone feels addicted and then suddenly abstains without support, they may experience rebound anxiety or compulsive thoughts about sex. In sum, the known adverse effects of rigid NoFap practice are largely psychological: elevated stress when “temptation” strikes and potential worsening of shame or self-blame.

Misinformation and Exaggerated Claims in NoFap Communities

NoFap forums are rife with misinformation. Besides the myths tabled above, some groups spread alarmist or pseudoscientific ideas about sexuality. Examples include:

• Masturbation is “toxic” or literally causes illnesses. Some users claim self-pleasure leads to cancer, heart disease, or crippling weakness. These are baseless urban legends.
• Porn as a grand conspiracy. A few adherents believe pornography is an engineered plot (by governments or elites) to “feminize” or control men (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR). There is no evidence for such conspiracies – they echo wider extremist narratives about declining masculinity.
• Extreme sexual shame. Posts may assert that any ejaculation wastes life force or is a moral failure. This echoes outdated Victorian-era myths, not modern science.
• Superpower lists and peer pressure. Some threads boast absurd “superpowers” (e.g. “X-ray vision,” “electric libido”) to encourage competition. This creates a cult-like pressure to report success or to demonize anyone who relapses.

Medical professionals warn that many NoFap claims amount to “bro-science” or science fiction. Urologist Ashley Winter points out that no credible studies support the myriad social/media claims made by NoFappers (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR). HealthLine and other commentators note that NoFap discussions often include “far-right, anti-feminist, and misogynistic” content (NoFap Benefits: Overhyped or Worth the Sacrifice?), blurring self-help with political rhetoric. In short, much of the NoFap chatter – from “piss-testosterone” myths to anti-feminist rants – is exaggerated or baseless, so it should be viewed skeptically.

Why People Get Stuck in the PMO Cycle (Psychological/Neurological Factors)

Porn–masturbation–orgasm (PMO) cycles can become compulsive for psychological and neurobiological reasons, even if “addiction” is not a formal medical diagnosis. Neurologically, repeated porn use stimulates the brain’s reward pathways (dopamine systems) much like other pleasurable stimuli. Over time, the brain may require more novelty/intensity to achieve the same satisfaction – a form of tolerance. Mayo Clinic explains that compulsive sexual behavior can change neural circuits: users may need increasingly intense sexual content to get relief, reinforcing the cycle (Compulsive sexual behavior - Symptoms and causes - Mayo Clinic). Brain chemicals (dopamine, serotonin) and stress hormones are involved; dysregulation in these systems can boost cravings or impulsivity (Compulsive sexual behavior - Symptoms and causes - Mayo Clinic).

Psychologically, many people use pornography to cope with negative feelings. Studies find that large proportions of consumers describe porn as stress-relief or “sexual relaxation” ( Pornography Consumption and Cognitive-Affective Distress - PMC ). In one survey, about 56% of men reported using porn to decrease tension ( Pornography Consumption and Cognitive-Affective Distress - PMC ). Those with anxiety, loneliness, or depression may turn to PMO as an escape from uncomfortable emotions. This self-soothing can backfire: the temporary mood lift is followed by guilt or boredom, prompting more use in a loop. Indeed, research indicates that stress, anxiety, and depression are strongly related to pornography consumption – many view porn to avoid meaninglessness or emotional pain (Treatments for Problematic Pornography Use | Psychology Today) ( Pornography Consumption and Cognitive-Affective Distress - PMC ).

Interpersonally, porn offers an anonymous sexual outlet that requires no vulnerability or effort, unlike real relationships. This can feed social isolation: someone lonely may cycle through porn rather than build real connections. In sum, the PMO cycle is maintained by neurochemical reinforcement (dopamine response) and by psychological rewards (escape, fantasy). Breaking it often requires addressing both brain pathways (through new habits) and underlying triggers (stress, boredom, poor self-esteem).

Evidence-Based Strategies to Overcome PMO Problems

For those who feel PMO use is “out of control,” research suggests structured treatment is far more effective than just “going cold turkey” alone. A 2022 systematic review of treatments for compulsive sexual behavior (including problematic porn) found that therapy helps. In particular, cognitive-behavioral therapy (CBT) showed the strongest evidence of benefit ( Treatments and interventions for compulsive sexual behavior disorder with a focus on problematic pornography use: A preregistered systematic review - PMC ). Key components of effective programs include:

• Cognitive-Behavioral Therapy (CBT): Focuses on identifying and changing unhelpful thoughts (e.g. “I’m weak if I relapse”) and developing coping skills. CBT programs for porn use often teach urge management (delay techniques), cognitive restructuring, and relapse prevention. Studies consistently report that individuals receiving CBT report reduced symptoms of compulsive sexual behavior [Treatments and interventions for compulsive sexual behavior disorder with a focus on problematic pornography use: A preregistered systematic review - PMC]

• Addressing underlying issues: Treat co-occurring conditions like depression, anxiety, ADHD or trauma. Since many people use porn to cope with these issues, therapy (or medication) for the root problem can reduce the drive to escape into PMO (Treatments for Problematic Pornography Use | Psychology Today) (Treatments for Problematic Pornography Use | Psychology Today). Motivational interviewing techniques can help individuals find personal reasons to change.

• Mindfulness and ACT: Newer “third-wave” therapies are being explored. Mindfulness training helps increase awareness of urges without acting on them. Acceptance and Commitment Therapy (ACT) teaches accepting uncomfortable feelings and committing to personal values, which can reduce compulsive behaviors. The systematic review noted several studies on ACT and mindfulness-based relapse prevention ([Treatments and interventions for compulsive sexual behavior disorder with a focus on problematic pornography use: A preregistered systematic review - PMC] [Treatments for Problematic Pornography Use | Psychology Today]

• Behavioral strategies: Practical steps include identifying and avoiding triggers (e.g. installing porn filters, moving devices out of bedroom), establishing healthy routines (regular sleep, exercise, hobbies), and gradually reducing exposure. Accountability tools (apps or partners) can provide reminders and support, though evidence on digital tools is limited.

• Supportive therapy/groups: While some 12-step or peer groups exist (e.g. Sex Addicts Anonymous, SAA), evidence is mostly anecdotal. There are online communities (some overlap with NoFap) and secular recovery forums. Professional support (a certified sex therapist or psychologist) is recommended, especially because therapists can avoid shaming and focus on individualized care.

• Medications: In certain cases, SSRIs or other medications that modulate libido have been used. A few studies report that SSRIs (like fluoxetine) can reduce sexual compulsivity, especially if the person has coexisting depression (A systematic review protocol of randomized clinical trial studies - PMC). However, meds are secondary to therapy and should be considered only under a doctor’s guidance.

Importantly, a longitudinal study found that many people who consider themselves porn-addicted improve without formal treatment (Treatments for Problematic Pornography Use | Psychology Today). Simple lifestyle changes (e.g. exercise, socializing, therapy for anxiety) often help. For those needing help, CBT-based programs currently have the strongest research support ( Treatments and interventions for compulsive sexual behavior disorder with a focus on problematic pornography use: A preregistered systematic review - PMC ). Treatment success also relies on addressing attitudes; as one review notes, beliefs about “normal” sexual behavior and reducing shame are key parts of recovery ( Abstinence from Masturbation and Hypersexuality - PMC ) (Treatments for Problematic Pornography Use | Psychology Today).

Resources for Help and Information

• Books:

  • Your Brain on Porn by Gary Wilson – explores internet porn’s impact (mixes science with controversy).
  • The Porn Trap by Wendy Maltz – sex therapist’s guide to overcoming porn addiction with practical exercises.
  • Treating Pornography Addiction: The Essential Tools for Recovery (Anyan & Darling) – a CBT workbook for pornography issues.
  • Out of the Shadows by Patrick Carnes – classic book on sexual addiction, includes porn.
  • Unwanted by Jay Stringer – Christian-oriented, based on surveys of sexual brokenness.
    (Note: Some books have ideological slants; reviewers recommend focusing on evidence-based ones.)

• Experts and Therapists:

  • Ashley Winter, MD – urologist who critiques NoFap myths (search for her articles/interviews).
  • Dr. Nicole Prause, PhD – neuroscientist specializing in sexual behavior research (critical of “porn addiction” claims).
  • Dr. Mark Laaser, PhD, LPC – therapist specializing in sexual compulsivity.
  • Dr. Norman Doidge, MD – (general neuroplasticity author, less porn-specific).
  • Sex Therapists – e.g. certified by AASECT, who use CBT/ACT approaches.

• Online Communities/Support: (some users find peer support here, but vet for balanced views)

  • Recovery Unplugged – a faith-based rehab program (also content online).
  • Sexaholics Anonymous (SA) or Sex Addicts Anonymous (SAA) – 12-step fellowships that include porn; secular alternatives (SMART Recovery for sexual issues) also exist.
  • Reboot Nation – an online forum by Seth (the Reboot Nation founder, an AASECT therapist) focusing on porn recovery.

• Websites & Articles:

  • NoFap.com / r/NoFap – official site/forum (caution: mixed reliability). Can find anecdotal tips but also exaggerated claims.
  • Fight The New Drug – an anti-pornography activist site (note: advocacy stance).
  • Psychology Today and Scientific Journals: E.g. articles by David Ley (PT), sexual health researchers (Grubbs, Kraus, Prause) often publish reviews.
  • Healthline/Medical News Today – lay-press articles summarizing science (e.g. the articles we cited).

• YouTube Channels & Podcasts:

  • Dr. Lindsey Doe (Sexplanations) – entertaining sex ed (debunks myths).
  • Dr. Nicole Prause’s videos or lectures – covers neuroscience of sex.
  • Gary Wilson’s “Your Brain On Porn” channel/podcasts – explains his viewpoint (controversial, use with critical thinking).
  • “Savage Lovecast” by Dan Savage – not porn-specific, but tackles sexual health topics with humor.
  • Podcasts on sexual health: e.g. Brain on Porn, Your Brain Rebalanced, Psychology of Pornography (various hosts; vet credibility).

• Organizations:

  • Society for the Scientific Study of Sexuality (SSSS) – professional org with conferences/papers.
  • American Association of Sexuality Educators, Counselors and Therapists (AASECT) – certifies therapists; their site has resources.
  • Mayo Clinic / NIH – for medical info on compulsive sexual behavior (see ICD-11 CSBD entry).

Remember to critically evaluate sources. Reliable help focuses on gradual change and treating underlying issues, not shaming or all-or-nothing absolutes. If considering NoFap-style challenges, combine them with evidence-based strategies (therapy, healthy lifestyle) and be wary of unproven “hacks.”

Sources: Authoritative journalism and research on NoFap and sexual behavior (Masturbation abstinence is popular, and doctors are worried : Consider This from NPR : NPR) (NoFap benefits: Definition and what research says) (NoFap Benefits: Overhyped or Worth the Sacrifice?) (Greater engagement with anti-masturbation groups linked to higher rates of depression, anxiety, and suicidal feelings) (NoFap Benefits: Overhyped or Worth the Sacrifice?) (NoFap - Wikipedia) (Compulsive sexual behavior - Symptoms and causes - Mayo Clinic) ( Treatments and interventions for compulsive sexual behavior disorder with a focus on problematic pornography use: A preregistered systematic review - PMC ) were used to ensure accuracy.