Free NoFap Tutorial

I’ve been able to quit porn many years ago. And I’m a regular guy. You can do it as well. Use this tutorial to make your journey to a Porn-Free Hero easier.

My best insights to quit porn addiction

I’ve been porn-free and masturbation-free. I share my success story and insights from all those years to help people quit addiction to porn and masturbation. 

The most common question I hear is this: How do I start NoFap? I answer it with this free NoFap tutorial

I respect you for your willingness to quit the addiction to porn and masturbation.

You want to change your life. So you are taking action. And taking it now.

Hi, I’m Roman Mironov.

I’ve been porn-free for 8 years

And I share my insights to help people quit addiction to porn and masturbation

Now, as long as you set a goal of breaking this habit and commit to it, you will break it.

As a result:

  • You’ll be happier.
  • You’ll have more time for things that matter most.
  • You’ll enjoy a great intimate relationship.

So you already made the decision to quit.

That’s actually the most difficult part.

Everything else is easier. And it gets easier every day.

Without further ado, let’s dive into the specifics of breaking the PMO habit.

My story

Before we look at the specific steps, let me tell you my story.

I started masturbating when I was around 12.

When I had a girlfriend at 21 or a wife later at 25, I did it less but still did it.

At 27, I hit a very low point in my life and developed a serious addiction to jerking off.

It gave me a quick escape from depression.

But even though that instant gratification felt good, it never lasted.

And it made me even more depressed because I also ended up feeling shame and guilt.

Plus, I hated the feeling of lacking self-discipline and wasting time and energy.

So when I was 31, I said enough and went NoFap.

I’ve been on it for almost 7 years so far.

And I had two short relapses that only reinforced that NoFap is the right thing for me:

  • I don’t want to wire my brain to choose porn over real sex.
  • I don’t want to feel stressed after masturbation.
  • And I want to harness the energy that I otherwise waste on jerking off.

Do you want this for yourself?

Then you’ll love this video.

Keep watching as we dive right into the first step of breaking this habit.

Step 1: Change your beliefs

You need to change what you believe about porn and masturbation.

Now you believe that this habit brings you pure pleasure.

Instead, start thinking about the pain that comes with it.

Here’s how I did it.

I identified an old belief:

PMO makes me feel great whenever I feel depressed or bored.

Sounds too good to be true! So I came up with these replacement beliefs:

  • The raw, carnal pleasure I get is really short-lasting.
  • Something I have to hide from others can’t be good for me.
  • I develop erectile dysfunction.
  • Porn makes sex look so perfect that I don’t get aroused by “real life” sex.
  • When I am free from it, I’ll have more time and energy for the things that I enjoy.

That’s my example. Now find new beliefs that make sense to you and write them down. Perfect!

Keep them in front of you and affirm them throughout the day.

The best time to do it is when you are in a peak state.

For example, a peak state for me is in a sauna because I feel ecstatic there.

Whatever I do in that peak state gets associated with the pleasure that I feel.

And this creates a strong neuro-association in my mind.

Finally, keep reading or watching NoFap materials to reinforce your new beliefs.

It’s a mental diet that reminds you why this is important to you.

Now let’s jump right into step 2.

Step 2: Replace the PMO habit with another habit

When you work on breaking a bad habit, it’s difficult to just drop it.

If you drop it, your brain will literally feel a void, like something’s missing.

And that will make you crave porn even more than you used to.

Instead, you want to give a new habit to your subconscious.

Here’s an example from a client who made it to 100 days on NoFap:

He loves watching this TV show, The Mandalorian.

But the only time he’s watching it now is when he has an urge.

And he’s watching just 10 minutes of it.

This is his new habit in place of the old PMO habit.

It makes it easier for his brain to handle the loss of porn and jerking off.

One reason is the pleasure that he associates with the new habit because he builds anticipation.

With that said, let’s go to step 3.

Step 3: Associate pleasure with the new behavior

You need to reinforce the new good behavior.

To do so, you reward yourself for resisting urges.

It can be something instant.

In fact, if you do something like watching The Mandalorian as my client does, there’s pleasure already built into it.

But you can also give yourself a more distant reward.

For example, another client rewards himself for a clean week by shopping for new clothes on Sunday.

Now that you have pleasure associated with the new habit, it’s time for step 4.

Step 4: Associate pain with the new behavior

I know you don’t want to relapse but let’s face it—you might.

And you’re going to use each relapse as an opportunity to teach your brain to dislike them.

You do this by punishing yourself.

One of my coaching clients cooked pasta and gave it to a colleague whom he disliked.

Another guy told himself to wash the floors immediately after relapsing.

He never did, by the way, because he’s never relapsed and he has been on NoFap for over a year so far.

The key here is exercising the discipline to actually apply the punishment.

As long as you do it, your brain will start associating pain with relapses rather than pleasure.

Next thing you know, you won’t want to relapse.

That said, here’s our final step.

Step 5: Rechannel your sexual energy into a new project

You have tons of sexual energy on NoFap.

You used to release it with PMO, but now you can’t.

So you’ve got to create a positive outlet for this energy. What I call a “New project.”

  • Pick a new hobby. I love this one because you’re most creative when you’re horny. Take advantage of that.
  • Start a new sidekick job. Or even a new career altogether.
  • Learn a new skill such as getting better with women.

You’ll feel excited about this new project.

So you won’t even bother about relapsing.

Plus, it’ll take up your headspace, leaving you with less time to think about jerking off.

There you have it.

5 steps that will help you crush PMO.

Before we wrap up, here’s one bonus tip.

Bonus tip: Accountability

You can strengthen your commitment to NoFap by putting your money on the line.

First, you can talk to a friend about your commitment.

And give them money that they will donate if you relapse.

Second, you can sign up for a NoFap course.

For example, my course has helped many clients stay on NoFap and eventually maximize their potential.

It gives you even more tools to make NoFap easier.

And it comes with several hours of my personal coaching.

  • You’re more motivated.
  • I’ll hold you accountable.
  • You’ll cut your time to results by 10X. Let’s say, from 3 years to 3 months.

Here is a link to check out the course

Thank you for watching.

You’re awesome because you’re one of the few people who take action to stop watching porn and jerking off.

I can’t wait to see you on the other side of this addiction. The NoFap side.

You can do it.

There’s a hero in you.

A hero right here!