NoFap Day 7: Benefits And How To Control Urges

  • Author: Sumit
  • Published: April 13, 2021
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Reaching a 7-day milestone is just the first step of Nofap. Believe me, almost 70% of people quit before reaching this stage. So, be proud of what you have achieved.

In this post, I am going to share my benefits and how I control my urges. Even though it is just a first step, but the urge reaches its peak. Fight between your mind and those porn cravings gets even worse.

Don’t quit this early because the best is yet to come. So, here is the list of benefits I’ve noticed after a week of Nofap.

1: Feeling Stronger

I feel energy running through my veins, and I also don’t feel tired after waking up early. This is unreal. Maybe it is because of the testosterone boost level. But one thing is pretty sure, I’ve never felt this kind of energy in my body before.

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2: Slight Increase In Stamina

For me, stamina is really important because I am a football player, and on average we have to run 8 to 10 kilometers per match, which is not at all easy. After quitting the PMO habit, I don’t feel exhausted that easily. Even though it’s been just 7 days, but there is a slight increase in my stamina which is helping me cover more distance and help my team while defending.

3: Heavy Voice

You’ll see a noticeable change in your voice. You’ll feel your voice is coming louder, and that may boost your confidence.

Having a low-pitched voice doesn’t look appealing. A loud and clear voice is enough to get attraction anywhere. People tend to perceive those people as a leader, however, you have to make sense with your words as well because it is not that important, you can still be a leader if your voice is not that loud. But you can’t deny the fact that a loud voice sounds appealing.

4: Smooth Hair

Seeing your hair fall with just one pull is really painful to watch. A fapper goes through this pain almost every day. Itchiness and rough hair become pretty common for him. A week of Nofap improves hair quality a lot, your scalp becomes smooth and itchiness goes away. Also, the hair feels thick and strong.

5: Eye Contact

Strong eye contact tells how confident you are. It’s a great tool to impress anyone, however, the deep darkness of porn and masturbation snatches this skill from us. Quitting PMO, helps us get this amazing skill back. Ultimately, boost self-confidence.

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6: Controlled Aggression

Aggression is not bad every time. Sometimes standing for yourself becomes extremely important. You’ll feel that aggression that will make you fearless of any situation. Showing aggression when needed is a sign of an alpha male.


So these were the benefits I’ve noticed after 7 days. The list is looking small because it is very early. All these benefits are because of the hike in testosterone level. Another thing I wanted to say is that sexual cravings go up like crazy. All the time in your mind sexual thoughts will pass that is the reason why so many people quit their journey here.

What to do? How to control the urges? Controlling sexual urges is like putting a cake in your mouth when you are on fast and trying not to eat it. It is very difficult. Don’t lose because there many ways that can help in fighting those urges. Here is the list of what to do when you are about to end your journey.

9 Best Things To Do To Control Urges

These tips below are proven to be effective in controlling hard urges. I apply these techniques to stay on NoFap longer.

1: Do Pushups

According to science, traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Doing push-ups increases endorphins, dopamine, adrenaline, and endocannabinoid — these are all brain chemicals associated with feeling happy, feeling confident, feeling capable, feeling less anxiety and stress, and even less physical pain.

2: Take a Warm Shower

You might have heard about the benefits of cold showers but warm showers are also incredibly effective. It has been linked to improved mental health. This is because taking a warm shower can reduce symptoms of depression and anxiety. The body’s reaction to being warm naturally relaxes your muscles and thoughts. Because of this mechanism, the risk of depressive symptoms is lower following a shower.

Most people relapse because they feel sad and have nothing to do to make them feel happy. Taking a warm shower may help in reducing depressive thoughts.

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3: Rubber Band Technique

Most of you are aware of “Pinching Yourself” but what about the rubber band technique?

The rubber band technique helps to control unwanted thoughts, you just have to wrap a rubber band around your wrist and whenever you’ll feel, you are getting any unwanted thoughts, then just snap it into your wrist.

4: Go Outside

Go outside bro, enjoy your life, enjoy your time. Make new friends, interact more with nature. Explore new places. Make new plans with friends. Life is short, try not to waste it sitting home and just dreaming.

5: Listen To Rap Songs

Some great hip-hop songs are released every year, and some rappers focus on one aspect of their life. However, some rap songs simply come across as more inspired than others and might motivate you to “get up, get out, and get something”.

6: Follow A NoFap Youtuber

Many YouTubers share some incredible hacks of NoFap. You can follow them and learn how to stay on your journey for longer. These YouTubers may encourage you with their stories. So, whenever you get free time, watch them, not porn.

7: Talk To Your Friend

It’s okay to share your feeling with your buddy. They will understand and help you. Talking relieves depression, so why not talk about it. Just go to your friend or call him, and challenge him.

8: Sleep Well

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

9: Write Down The Benefits You’ll Lose After Relapse

This is the most effective technique ever. Applying this technique may save your hard-earned journey. I always do that and 9/10 it works. But, it will only work when you will write down the benefits. Just thinking about the benefits you’ll lose in your mind, may not work.

So this was the list, I always try what I’ve mentioned fighting the urges. Most of the time they work, but in the end, it totally depends on you, how much do you want to beat your addiction? Understand, competition outside is nuts, people are ready to snatch your place. Be smart quit porn and masturbation today!

Thanks For Reading!

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Sumit is a chemical engineer and a motivational speaker. He is a regular contributor to


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