Quit Porn and NoFap Guides
Written by Muneeb Rana · Last updated 26 October 2026
Quick answer: Our nofap guides cover how to quit porn, NoFap rules and benefits, handling urges and relapse, and porn addiction help. Each health guide is medically reviewed and cites dated sources. Start with the beginner guides, then use the tools and Raze to put them into practice day by day.
Start here
If you're new to quitting, read these three first, in this order:
- How to quit porn: the practical plan, from filters to urges.
- NoFap for beginners: what NoFap is, the common rules, and what to expect.
- How to deal with urges: what to do in the moment.
NoFap guides by goal
| If you want to... | Read |
|---|---|
| Block porn on your phone | iPhone, Android |
| Understand whether it's an addiction | Signs of porn addiction, Is porn addiction real? |
| Get professional help | Porn addiction help, Porn addiction therapy |
| Recover after a slip | NoFap relapse, Common relapse triggers |
| Check health claims | Is NoFap healthy?, NoFap and testosterone |
| Do a time-limited challenge | 90-day NoFap challenge, No Nut November |
| Talk to a partner | Talking to your partner about porn |
How our guides are made
Health guides are reviewed by Safi Allah Khan and cite dated sources such as the WHO's ICD-11, NHS, Mayo Clinic and peer-reviewed research. When we refer to "porn addiction" we use the ICD-11 category of compulsive sexual behaviour disorder as the reference (WHO ICD-11). We don't promise benefits or timelines that the evidence doesn't support. Read our editorial policy.
Topic hubs
For a broader overview of each area, start from a hub: quit porn, NoFap, porn addiction, and urges and relapse.
Reading paths for different situations
Not everyone arrives at the same point. Pick the path that sounds most like you and read the guides in order.
"I've never tried to quit before." Start with NoFap rules to decide what you're quitting, then how to track a NoFap streak, then cold turkey vs gradual to choose your approach.
"I keep relapsing around day 10." Read NoFap relapse for what to do straight after a slip, then urge surfing for a technique to ride out urges, then quit porn without willpower for environment changes that do the heavy lifting.
"I'm worried this is affecting my health." Read porn and erectile dysfunction, then is it healthy to stop masturbating?. If symptoms are physical, see a doctor; guides can't examine you.
"I feel flat and unmotivated after quitting." Read the NoFap flatline and what happens when you quit porn, which set realistic expectations.
"I want to quit for religious reasons." Read quitting porn for faith reasons, which also covers guilt and moral incongruence.
Claims we treat with caution
Some topics attract bold claims online. Our guides on semen retention, NoFap benefits, NoFap and confidence and porn and dopamine explain what research does and doesn't support, so you can separate personal experience from evidence.
Can't find what you need?
If a topic you're looking for isn't covered, tell us through our contact page. We prioritise new guides by what readers ask for, as long as there are reliable sources to write from.
From reading to doing
Guides explain; tools help you act. After a guide, try the matching tool, for example the trigger map after reading about triggers. If you want to track your days, Raze counts them and logs slips with no explicit content.
Related: Free Quit Porn Tools
Download Raze free. Optional in-app purchase.
Sources
- App Store: Raze-Quit Masturbation Tracker (listing, price and in-app purchases): apps.apple.com (accessed 24 October 2026)
- WHO ICD-11: 6C72 Compulsive sexual behaviour disorder: icd.who.int (accessed 26 October 2026)
Quit porn
How to Find an Accountability Partner
How to find an accountability partner for quitting porn: who to ask, what to say, a check-in script, a written agreement and what to do after a slip.
Urges & relapse
Common Relapse Triggers and How to Handle Them
The most common relapse triggers when quitting porn, from stress and loneliness to late-night phone use, with a trigger log, if-then plans and a checklist.
Quit porn
How to Hide Apps on iPhone
Hide apps on iPhone in iOS 18: lock an app with Face ID or move it to the Hidden folder, plus what hiding does and doesn't cover. Step by step.
Benefits & health
NoFap Erectile Dysfunction: Can Quitting Help?
NoFap erectile dysfunction: what quitting porn can and can't do for erections, premature ejaculation and the 'flatline', and when to see a doctor.
Recovery
How to Quit Addiction: A Practical Recovery Plan
How to quit addiction habits: name the pattern, plan for triggers, track clean days, treat slips as data and know when you need professional help.
Porn addiction
What Is Porn Addiction?
What is porn addiction? A plain explanation of how problem porn use develops, how common it is, links with depression and ADHD, and where to get help.
NoFap
The 90-Day NoFap Challenge
The 90-day NoFap challenge: where the 90-day idea comes from, a week-by-week plan, what to expect, and how to handle slips without quitting.
Apps
Are Quit Porn Apps Private?
Are quit-porn apps private? How to read App Store privacy labels and Play data safety, app names on your home screen, notifications and accounts.
Quit porn
Quit Porn Cold Turkey or Gradually?
Should you quit porn cold turkey or gradually? Pros and cons of each, what habit research suggests, and how to choose the approach you can stick to.
Porn addiction
Does a Dopamine Detox Work?
Does a dopamine detox work? What's claimed, what evidence supports, what actually helps (cue control, boredom tolerance) and how to try it safely.
Apps
How to Block Porn on Android
How to block porn on Android for free: SafeSearch, Family Link or Digital Wellbeing, Private DNS family filters and blocker apps, step by step.
Apps
How to Block Porn on iPhone
How to block porn on iPhone for free with Screen Time: limit adult websites, set a passcode, block apps and add downtime, step by step.
Urges & relapse
How to Deal With Urges
How to deal with urges to watch porn or masturbate: the 10-minute rule, leaving the room, urge surfing, HALT, movement and planning for trigger times.
Quit porn
How to Quit Porn
How to quit porn with a plan that doesn't rely on willpower: remove easy access, handle urges, replace the habit, track streaks and get help if needed.
Use cases
How to Stop Masturbating
How to stop masturbating if you've decided to: set your reason and rule, change routines at trigger times, handle urges, track days and keep it balanced.
Quit porn
How to Stop Watching Porn on Your Phone
How to stop watching porn on your phone: Screen Time and Digital Wellbeing settings, content filters, a bedroom-phone rule and late-night swaps.
NoFap
How to Track Your NoFap Streak
How to track your NoFap streak: app trackers, calendars and printable sheets, what to log beyond the day count, and how to review your data.
Benefits & health
Is It Healthy to Stop Masturbating?
Is it healthy to stop masturbating? What medical sources say, common reasons people take a break, myths on both sides and when to talk to a doctor.
Benefits & health
Is NoFap Healthy?
Is NoFap healthy? What's safe, possible downsides like shame or obsessiveness, who should be careful, and how to keep it balanced.
Porn addiction
Is Porn Addiction Real?
Is porn addiction real? What ICD-11's compulsive sexual behaviour disorder means, why 'addiction' is debated, signs it's a problem for you, and help.
NoFap
No Nut November
No Nut November explained: where it came from, the usual rules, whether it has health benefits, and tips to finish the 30 days.
Benefits & health
NoFap Benefits
NoFap benefits people report (time, control, focus, confidence) compared with what research supports, plus claims that are mostly hype.
NoFap
NoFap Challenges
NoFap challenges to try: 7-day starters, 30-day resets, 90-day reboots, No Nut November, and daily mini-challenges that build better habits.
Benefits & health
NoFap Confidence: Why It Grows
NoFap confidence: why many people feel more confident after quitting, from keeping a commitment to less shame, and how to build it directly.
Urges & relapse
NoFap Flatline
What the NoFap flatline is (low libido or energy people report), how long it's said to last, what's known, and when to talk to a doctor.
NoFap
NoFap for Beginners
NoFap for beginners: what it is, how to pick rules, set up your phone, handle the first week of urges, track a streak and cope with slips.
Benefits & health
NoFap Premature Ejaculation: Does It Help?
NoFap premature ejaculation: can quitting help, why long streaks can make it worse at first, evidence-based treatments and when to see a doctor.
Urges & relapse
NoFap Relapse: What to Do Next
What to do after a NoFap relapse: stop the binge, drop the shame, find the trigger, adjust your plan and restart, with a simple post-relapse checklist.
NoFap
NoFap Rules
NoFap rules explained: easy, normal and hard mode, what counts as a relapse (edging, peeking, wet dreams) and how to set rules you'll keep.
Benefits & health
NoFap Skin and Hair Claims
Do NoFap skin and hair claims hold up? Acne, clear skin and hair loss myths checked against evidence, and what actually helps skin and hair.
NoFap
NoFap Streak
What a NoFap streak is, how to count one, common milestones (7, 30, 90 days), what breaks it, and how to keep it going after slips.
Benefits & health
Does NoFap Increase Testosterone?
Does NoFap increase testosterone? The 2003 day-7 study, what other research shows, why claims are overstated, and what actually supports healthy levels.
Porn addiction
Where to Get Porn Addiction Help
Free and paid porn addiction help: self-help tools, support groups, therapists, helplines and crisis resources, and how to choose what fits you.
Porn addiction
Porn Addiction Recovery
A practical, shame-free guide to porn addiction recovery: triggers, urges, relapse plans, support options and how to track progress.
Porn addiction
Porn Addiction Recovery Timeline
A realistic porn addiction recovery timeline: what days 1–7, weeks 2–4 and months 2–3 often look like, why timelines vary, and how to handle setbacks.
Porn addiction
Porn Addiction Therapy
Porn addiction therapy explained: CBT, ACT, couples and group therapy, what a first session is like, how to find a therapist and typical cost questions.
Porn addiction
Porn and Dopamine
Porn and dopamine explained: what dopamine does, how reward learning builds habits, what brain studies show, and which pop-science claims to ignore.
Benefits & health
Porn and Erectile Dysfunction
Porn and erectile dysfunction: what studies show about porn-induced ED, other common causes, and why to see a doctor before assuming.
Apps
Porn Blocker vs Tracker App
Porn blocker vs tracker app: what each does, pros and cons, who each suits, and why many people use a free built-in filter plus a tracker.
Quit porn
How to Quit Porn Without Relying on Willpower
Quit porn without relying on willpower: design your environment, use if-then plans, add accountability and track progress.
Use cases
Quitting Porn for Faith Reasons
Quitting porn for faith reasons: aligning habits with your values, handling guilt without shame spirals, community support and practical steps.
Benefits & health
Semen Retention: Claims vs Evidence
Semen retention explained: what people claim, what's backed by evidence, safety, and how it differs from NoFap and quitting porn.
Porn addiction
Signs of Porn Addiction
Signs of porn addiction (compulsive porn use): loss of control, escalation, time lost, impact on life and failed attempts to stop, plus a self-check.
Use cases
How to Talk to Your Partner About Porn
How to talk to your partner about porn: choosing the moment, what to say, handling their reaction, rebuilding trust and when couples therapy helps.
Urges & relapse
Urge Surfing
Urge surfing explained: a mindfulness technique to ride out cravings without acting, step by step, with the research behind it and practice tips.
Benefits & health
Wet Dreams on NoFap
Wet dreams on NoFap explained: why they happen, whether they reset a streak, how often is normal, and when to see a doctor.
Quit porn
What Happens When You Quit Porn?
What happens when you quit porn: what people report in week 1, weeks 2–4 and after 90 days, what research supports and which claims lack evidence.
Porn addiction
What Is a Dopamine Detox?
What is a dopamine detox? Where the idea came from, what evidence says, and a practical 'stimulus break' version you can try and track.
FAQ
Is Raze free?
Raze is free to download. The App Store lists an optional $14.99 Lifetime Activation in-app purchase.
Is Raze on Android?
Yes. Raze is on Google Play for Android.
Does Raze show explicit content?
No. Raze is a clean, non-explicit tracker.
Is Raze a medical treatment?
No. It's a self-help tracker, not a substitute for professional care.
Who makes Raze?
Raze is built by Muneeb Rana.