How Long Does It Take for a Brain to Heal from Pornography

In this post, I am going to answer a common question about NoFap: How long does it take a brain to heal from chronically watching pornography?

And I’ll also give you 3 simple tips to do it more easily and quickly. In fact, I used these strategies to help dozens of clients and followers to rewire their brains.

Companion video

If you prefer watching to reading, check out the companion video:

As a coach, I help people beat porn for good. I haven’t watched porn for years.

I feel so much better now. That place was hell. I never want to go back.

PMO was hell - Heal Brain From Pornography - NoFap Coach Toronto Roman Mironov - Self-Help Video

Now I love, live, and respect life. I wish I knew this earlier.

And if you don’t want pornography to rob you of your potential, you’ll love this video. Without further ado, let’s start with tip 1.

TIP 1: See how addicted you are

So how long does it take to heal a brain from pornography?

Firstly, your time to recover depends on how addicted you are.

Many men don’t even realize this is happening to them.

I didn’t, for sure.

In the meantime, my relationship with my ex-wife deteriorated.

my relationship with my ex-wife deteriorated - Heal Brain From Pornography - NoFap Coach Toronto Roman Mironov

And it gave me an excuse to keep replacing it with porn and masturbation again and again.

No one told me I had developed an addiction.

I became a sponge that always wanted to suck in more intense porn.

Some people start enjoying violence, fetishes, or even things that cross their moral boundaries.

And then they watch more of it per day and week.

That’s when the addiction becomes hardwired and dangerous.

So it depends on:

  • how long you’ve been watching porn
  • how often
  • how intense it is
  • how much you watch per session

These things will impact your time to recover from pornography addiction or sex addiction.

And now’s the time for tip 2.

TIP 2: Have the right strategy

Secondly, the time to heal your brain depends on having the right strategy.

I had watched pornography for about 15 years before I realized it was a problem.

I was coasting through life, unmotivated and unhappy.

I would come home to my 1-year-old son and have little energy or desire to play with him.

I wanted to start NoFap but I didn’t know how.

would this work for me? - Heal Brain From Pornography - NoFap Coach Toronto Roman Mironov - Self-Help Video

And I didn’t know how long it would take a brain to heal after chronic pornography consumption and whether this would work for me.

But I started anyway and did my porn reboot by trial and error.

And I kept relapsing until I found the right solution.

So my advice to you is to have the right “No PMO” strategy in place.

Otherwise, you might waste months and years, relapsing and then restarting all over again.

And now let’s look at tip 3.

TIP 3: Deal with the root cause

Your rewiring time depends on whether you need pornography to escape some sort of pain.

The most common types of pain are:

  • unhappiness
  • boredom
  • loneliness

For me, those were unhappiness and boredom.

First, I was depressed because my dog had died tragically.

I loved that dog.

Second, I felt bored and burnt out in my business.

So I used porn as a pain reliever that was like an opiate to my brain.

And I would forget about the pain for some time.

But it was a band-aid that never dealt with the root cause.

pleasure from porn is a band-aid - Heal Brain From Pornography - NoFap Coach Toronto Roman Mironov

No matter how frequently I watched pornography, it didn’t resolve anything for the long term.

In fact, I was getting even more depressed, because of shame and guilt.

So I worked on those two root causes instead.

And I stopped craving porn.

I worked on these two root causes and stopped craving porn - Heal Brain From Pornography - NoFap Coach Toronto Roman Mironov - Self-Help Video

So do this to cut your rewiring time as well.

With that said, let’s answer our question.

ANSWER: How long does it take for a brain to heal from pornography?

So how does porn reboot happen and how long can it take?

With the right strategy in place, you can stop watching pornography within 30 days.

It’s completely doable as long as you replace the old, negative pattern with a new, positive one.

Do it consistently for a month, and you will feel differently.

Things will start changing in your brain quickly.

  1. You’re not hardwiring in that unhealthy pattern anymore.
  2. You’re hardwiring in a new, healthy pattern instead.
  3. Your dopamine receptors upregulate → your overall happiness with life goes up.
  4. You feel proud of living a good life.

That’s how you rewire your brain to quit porn once and for all.

How to rewire your brain from porn using the SP concept

SP is a simple strategy that I came up with in the process of rewiring my brain from porn back in 2014 when I felt depressed.

Selfish Pleasure

What did I do about my depression❓Reach out for help ❓Get therapy ❓Find the root cause ❓

I did PMO.

I traded pleasure now for pain later. The pain of regretting the wasted time and potential.
And not just pain but also no motivation. I didn’t want to work hard. All I wanted was more and more PMO.
And also no results. No results in my business. No results in my marriage.
Oh wait. Actually, there was a result. My wife divorced me.

That pleasure from PMO was what I call Selfish Pleasure.

Sustainable Pleasure

My first step out of depression was upgrading Selfish Pleasure to Sustainable pleasure.

I replaced PMO with listening to my favorite music. I looked forward to it and felt better.

That’s how I rewired my brain from porn initially. It was still pleasure but now with no pain later.
But again, no motivation. After relaxing to music, I didn’t want to return to hard work.
And no results. Oh wait, it did help me rewire my brain from porn indirectly.
But normally, Sustainable Pleasures are there to give us comfort. They don’t aim for any specific result.

Stoic Pleasure

Finally, I discovered a totally different kind of pleasure. Stoic Pleasure.

I challenged myself on purpose. I wanted a girlfriend. And I worked hard to find her.

That was difficult because I did cold approach. I faced a lot of rejection and made many mistakes I regretted.

I traded pain now for pleasure later. The cleanest of all pleasures

  • Porn-free
  • Regret-free
  • Waste-free

And motivation ❓ Yes, I felt motivated because I saw progress in social skills.

And results ❓ Hmm. Oh wait, I got a girlfriend 🙂

Okay, that’s quite a challenge. But take a simpler Stoic Pleasure such as cold shower.

Yes, you are feeling tons of pain in the now but you trade it for pleasure later. It just feels great to return to your normal, non-shower state.

You feel proud. And you feel motivated because your testosterone goes up.

Get your balance of pleasure right

Do this to rewire your brain from porn just like I did. Get your balance of pleasure right.

  • Stoic Pleasure: 80 to 90%
  • Sustainable Pleasure: 10 to 20%
  • Selfish Pleasure: 0%

Do the hard work at school, work, or dating. Feel the pain. And throw in some cold showers for some extra stoic pain.

And then reap the rewards of that pain. Enjoy the Stoic Pleasure of results, and pride, and motivation.

And then watch an episode of your favorite TV show at the end of the day for some Sustainable Pleasure.

FAQs

NoFap before vs after: my transformation

Before NoFap, I was an instinct-driven animal. I was prone to jerking off compulsively.

I would feel unhappy, lonely, or bored. And I would automatically reach out for you know what as my free dopamine fix.

After NoFap, I realized I didn’t want to behave like an animal. I began to value my consciousness much more.

I said to myself, “Maybe I will jerk off once in a while, but I will do it consciously. For a physical release that I feel my body craves”

And after that, I went NoFap forever. I realized that masturbation hurts my consciousness regardless of the reason.

There you go, my NoFap before vs after transformation.

Do I have PMO addiction?

Here are the symptoms of PMO addiction:

  1. You can’t control your urges to watch porn
  2. You watch porn excessively
  3. Porn steals your time and energy away from important relationships
  4. Porn makes you feel unmotivated

What is NoFap brain damage?

Brain damage comes with watching porn and excessive masturbation. NoFap is a self-care protocol that helps reverse that brain damage.

While on NoFap, you quit porn and jerking off. And your brain heals.

Can your brain recover from porn addiction?

Yes, our brain is incredibly plastic. The younger you are, the easier it is to stop watching porn and undo all the damage.

Let’s say you are 17 and have been consuming porn for 5 years. It will probably take you about 30 days to heal from porn.

Now if you are 40 and have been addicted to porn for 20 years, it might take you longer. Let’s say, 30 to 90 days.

The good news is that our brain has neuroplasticity. You can rewire your synaptic pathways, including the habitual ways of thinking about PMO.

The best news is that even if you are older, you can still trigger your neuroplasticity with a hack. It’s vulnerability.

When you open up about your porn addiction to someone, it makes you feel vulnerable and activates your neuroplasticity. Plus, you don’t feel alone in this battle any longer. Plus, you feel accountable before the other person.

If you are wondering how to heal from porn, I’d say you need a solid NoFap strategy. Being vulnerable is definitely part of that kind of strategy.

How to heal brain from porn addiction?

There are a lot of tools for stopping porn addiction. Let’s focus on three basic ones to get you started:

  1. Create a punishment for watching porn. For example, after watching porn, you get up immediately and clean your room. You punish yourself long enough and your brain will hate porn.
  2. Find your Life Purpose. You got addicted to porn because your brain wanted something to focus on. And you couldn’t provide it with anything better. Now it’s time to find your Life Purpose. This is the calling that gets you out of bed early. You focus on it passionately, and there’s no headspace for porn left.
  3. Be patient. When you watch porn, it makes you feel happy immediately. When you don’t watch porn, you don’t get the same hit of happiness. But what you feel is contentment with making the right choice. Now, that contentment doesn’t come quickly. You have to persevere until it kicks in.

How long does it take to break porn addiction?

When I was quitting porn, I got very good results after 30 days. I felt confident and content with NoFap.

With that momentum, it was easy to make it to Day 60. At that point, I started actually seeing porn for what it was: a total fake and a waste of time.

Should I count days on NoFap?

I took small steps in my NoFap transformation. I started with one day as my first NoFap goal.

It gave me a measurable target to focus on, reducing my anxiety. I also had something to look forward to, even though that something was a relapse.

When I hit my target, I also felt proud immediately. I felt I developed tiny momentum from that first streak.

Then I set two days as my next NoFap goal. The momentum I had made two days a little bit easier.

That’s how I went from one small goal to another

Finally arriving at 8 years of NoFap.

With that said, many people are against this approach. They say counting days doesn’t work for them.

Instead, they adopt NoFap as a new lifestyle—something that they embrace instead of struggling with jerking off.

I recognize the lifestyle approach works for many. But not for me. I feel tempted to relapse when I have no end in sight.

I find counting, or tracking, very motivating and helpful. In the same way, I like to work in 25-minute periods. I focus just on the next 25 minutes, reducing my anxiety.

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Heal your brain from pornography in one month

Get my Free NoFap Tutorial: 5 Proven Tips to Transform Yourself Now now. This is a free practical video that will make porn brain rewire easier.

100 thoughts on “How Long Does It Take for a Brain to Heal from Pornography”

    1. sir i am greatly streesed i have a interview in few months and my brain is almost not working …i have been admiring you .can you pls help me

          1. Thank you for your question ❗
            Masturbation in itself is normal. It becomes problematic when it’s compulsive, addictive, or excessive.
            My strategy was like this:
            1️⃣ Quit porn.
            2️⃣ When your brain healed, quit excessive masturbation. Do it once in a while as a strategic release.
            3️⃣Find a girlfriend.
            4️⃣Replace masturbation with real sex.

  1. I did this but now it has gained his own consciousness and it’s using internet to name himself as Slaprity on online forums

      1. Hey roman brother, Please help me. I have decided to quit my porn addiction and I’m already on count of 5 days and I really need more tips from your side to quit it once and for all.

  2. I am addicted to porn for 5 years, I really want to stop it, but I can’t every time I try I just end up doing it more. But I heard lately that it affects the brain badly so I decided to take a huge step and stop it once and for all. So how much till my mind take to recover and just to know do I need to have a doctor helping me to stop or not really necessarily, I heard because of the huge rise in dopamine due to watching porn it makes the addicted much happier, so when I will stop and I will(I hope) it will somehow end up with depression, so am I able to do that alone or not. Thanks in advance

    1. Hi Leonardo!
      I honor you for your willingness to work on this challenge.
      It usually takes about 30 days for the brain to rewire.
      Using any helps is good. Whether it’s a therapist, a coach, or just an understanding friend.
      Make sure to tell us how it goes.

  3. Aye man I been going though this too man and he’s right porn is the devil you got the devil in one ear and good in one ear the devil saying oh one more time won’t hurt or just a few minutes won’t but it has ruined my life my relationships how I see women now I am not even able to talk to anyone thinking there like judging me or some either every time I’d get a girl number withen minutes I’d get too attached meaning sence I was so into porn I’d be like aye your cute u send or some stupid shit i don’t know I can’t explain that’s all I thought about even when I tried not to bc that’s so wrong to think that I don’t know it ruined everything today is the day I stop I am telling u for all teens stop now bc if it gets worse u can end up child pornography and go to jail me as a teen still I almost did I been cought I am 17 now but once u turn 18 it’s legit how they catch ppl now they will literally phote shop anything to make it look real why I almost fell for it tell I know now us guys need to be smart we are men we lead we are not weak we need to stand up say today enough I bet u guys would not want to be someone bitch in prison anyway this guy right it ruins everything u have I am stopping no fap no porn everything whiten the best of my will god help me plz I am about to be a alpha male after I am done with this dam addiction I am over bye porn forever

  4. I’ve gone 34 days with no fap. Right now I touched the stage called “Flatline” and feel unmotivated towards anything. Is this normal?

  5. It depends on why you do it and if you have resolved the matter. Sometimes we don’t have enough selfreflection to understand where its coming from. Then its a good idea to see a therapist and also talk about your youth etc. And don’t forget to learn to do other fun stuff to replace. Make a bucketlist and just try everything you can think of. Big things (bungeejumping), easy things (making a pussle, following a painting tutorial). You can do it!!! Keep on going!

  6. Sometimes we don’t have enough selfreflection to understand where its coming from. Then its a good idea to see a therapist and also talk about your youth etc.

    And don’t forget to learn to do other fun stuff to replace. Make a bucketlist and just try everything you can think of. Big things (bungeejumping), easy things (making a pussle, following a painting tutorial).

    You can do it!!!

  7. I heard some are permanent damaged its jan 2022,im still going through the horrible withdrawal of brain fog.Lower back pain ,frequent urination,weight gain,pain in my testicals aka,death grip,headaches ,increased acne,weight gain,moodiness,lethargy,andenha,fatigue,man boobs,weight gain ,social isolation,spinal chord pain,memory and concetration issues ,depression,loss of gf ,semen in urine,less motavation to even do simple tasks ,hold a job,everything urks me,my mom isnt helping bc she nags at me from little things,which normally Wouldn’t bother me.Even taking a shower or cooking takes too much effort .

  8. Its 2022 im still in a dreaed flatlin e im thinking about doing deep tms therapy for depression ,it uses magenetic coils to help stimulate the prefrontel cortex ,left and right ,as reg.Tms therapy only targets certain areas and only goes 1cm deep tms goes deeper targeting both the left and right and the striatum ,thoughts please

  9. I’ve been doing porn since grade 8 and it’s a really dirty impact on my life. While assessing myself I noticed it was due to unhappiness, boredom, and loneliness. I’m currently in grade 9 and my mom had breast cancer since 2014 she passed away during the holidays. I think there’s no hope for me fucking escaping it, I’m just sick of it but I can’t stop. I researched on the internet and they said it was like crack, I never took drug in my life even when I was gave I ran from it I could never imagine that watching pornography and masturbating was a drug.

  10. My experience started 7 years ago , i started with masturbating only , but after the second year I unfortunately watched porn , i managed to stop porn and masturbating for a month now , but i feel so worried about my sexual health because I feel I don’t have any pleasure now with or without masturbating or watching porn , surly i feel better but i am so concerned that my brain is the problem , and so afraid that I can’t have a recovery or fee

  11. My time has come to say goodbye to porn.
    I have erectile issues. Thought for the longest time it was physical. Im convinced that its a mental state.
    All started with my divorce going very south. Now with every new girlfriend it has gotten worse. Im done feeling this way. I need help.

  12. I used sofyware to bloxk adult sites , hidden the password somewhere extremely fqraway so there is no way of changing the settings in the sofyware. It helped

  13. No stratgety,my brain refuses to heal,dont even want to celebrate my bday ,could care less ,ive wasted hundreds on supplemnts ,ltyrosine,shilijit,mucunea,ldopa plus several others,was told wellbutrin works on dopamine,very week.Seriously starting to panic and understand suicde,currently doing deep tms therpy ,its 44 treatments ,started in march.On ssi disabilty ,feel tired no energy .

  14. I spent many years viewing porn until all the big cases became public, like the MSU gymnastics Dr, Jared the Subway guy, and the former Yankee molesting HS girls. I thought is that who I was becoming. I certainly did not want that so I cut back and sometimes go long periods without and then suddenly a thought would pop into my head and I had to see. I stopped beating myself up and stopped trying harder. I turned to God and told him I needed his help. Finally the craving and binging stopped. I was am still single and realized that if I wanted a meaningful relationship there could not be any porn period. It has been several months now and it feels great not wasting time looking at the garbage.

  15. Stephen Carpenter

    I sure appreciate your comment it has helped me. Would you mind to email me personally at reachurworld@gmail.com i really need a friend. I’ve watched porn 7 times in 14 years and I want to stop . I need to I have to. I also have 3 young boys and a little girl and I don’t want them to do it. I need to be the father God wants me to be as well as the husband God wants me to be.

  16. Stephen Carpenter

    Thats great Jeff! I need a friend and a accountability partner. Would you be willing to help me? I’ve watched porn off and on 7 times in 14 years and I really want to do better and not go down that road again. My email is reachurworld@gmail.com

  17. Currently working doing a 30 day nofap, I’m curious if having regular intercourse would accidentally put you back at square 1? I already went through my reflection period, installed a porn blocker and currently avoiding ig girls and I’m actually talking to more women and I think my mind is ready to start dating again. I’m just worried if I have sex if it will trigger a relapse.

  18. Off topic here… but is that screenshot of the skull from the skull in the bowling ball from Mystery Men?

  19. I’ve been watching porn most of my life and frequent masterbation it’s been affecting me big time im 23 it seems I can only finish with porn, do you think it’s able to be cured?

    1. Thank you for asking!
      It will help for sure.
      To what extent—we cannot know.
      There might be an underlying medical condition after all.
      Good luck and let us know how it goes.

  20. My brain wont heal,its summer 2022,on disabilty,no motavation for anything,tried multiple sipplemnts,nero star tms,and brainsway deep tms therpy for depression prefrontel cortex,50 no job on disabilty ,fatigued,lethargic,frequent urination,dried semen etc,headache,lower back pain,destized junk,aka death grip.

  21. Apparently my brain is damaged permanent,almost 4th of july 2022,could give 2 shits,still no motavation for anything ,no job ,no gf,miss my xg ,i Haven’t seen any doc.Latley ,refuse to see any useless doc,bc they are cluless ,just as much like idiot david ley ,they think dopamine has nothing to do with it .Tms therpy i thought would help,but apparently not ,

    1. Thank you for sharing honestly, Todd
      When I felt depressed and unmotivated, I started pulling myself out with super small steps
      Small successes created confidence and willpower to go on

      Let me know how it goes

  22. I have been watching a lot for 3 months, I am 20 years old, I have lost interest in girls, if
    If I don’t watch for a long time, will everything be okay? I have to get married,

  23. I started watching porn at around 10yrs cos my uncle had some saved on his phone
    After some time I started watching it secretly
    I then stopped for like a year
    But lately, I cant resist it sometimes
    Pls give me some advice cos am still 13

  24. Is weight gain a withdrawl?I heard people can lose weight from this,ordering weight loss supplemnts ,im a supplemt junkie,i heard it took teery crews along time to recovery,the 90 day reboot is a lie,crews went to rehab in 2010 ,in 2016 he made sev.Videos on the topic,he def.Didnt fit the sterotype bc he is musclear and fit ,i guess it effects people diiferntly,some gain weight ,apparently wellbutrin is week on dopamine and weight loss

  25. I have been grabbing myself down there compulsively for years now, every since I was 11 or so, even in class, now never in public but still compulsive. I am 23 now and since I was 15 I’ve been watching porn and for the last few years I would go a few days without it and the horniness would just build up just for me to relapse.
    I have been watching more porn everyday now sometimes 3x a day. I want to end the compulsion I have for porn and the need to touch myself and glad I found your site. There is a girl I want to be in a relationship with and who actually seems interested in me; she will sometimes call and try to talk but I have to often pretend to be busy just so she won’t think of me as a loser. Additionally, everytime I do let a girl in she gets bored of me after she realizes I’m not the thug or bad boy she thinks I am. I’m afraid that even if we do enter into a relationship I will not have the energy to be with her (sexually or mentally) because of porn. And since one of my reasons is loneliness and boredom, it perpetuates itself.
    I want to try a solution that will help me with these struggles that will be fruitful to some degree in less than 30 days. I know I brought up other stuff but I think the root cause is porn and compulsive masturbation. What would be your detailed advice? This hurts man.

    1. Thank you so much for sharing your story, Thaddman 🙏 It’s sad but it’s also inspiring. I love when people have the awareness and resolve to work on this challenging habit 👍 This motivates all of us NoFappers.

      Now, why aren’t you talking to that girl ❓❗ I understand that porn holds you back and I’d hate if you lose this opportunity. I am sure that looking back at this moment 10 years later, you will regret being passive and finding solace in porn. I found my first love at 21 and that was easily one of the best moments of my life.

      And back to your question. Honestly, I believe that you could benefit from my taking my online course. It has all my best strategies and motivation that kept me porn-free for 8 years now. Check it out here and get back to me with any questions by email.

      Course: https://romanmironov.com/courses/go-100-porn-free/
      Email: roman@romanmironov.com

  26. Almost 2023 still no change,on disabilty,feel like my life is passing me by ,no job ,no gf,everyone i know getting married,or getting new jobs,having kids ,here i am tired ,lethargic,bed ritten ,destized ,frequent urination,could carless about anything

  27. I am on the path to recovery and am trying to stop for good. I used to stop for a few weeks and then “reward” myself with a fap session but am really wanting to stop for good. I find myself with crazy urges after a week or so. For me the first days are the easiest, as if I get it out of my system then it starts to build and build. I enjoy working on cars and have lots of projects to keep my hands and mind busy but it doesn’t always help.
    I’ve heard hot and cold shock therapy is helpful with over coming addictions. For example being in a sauna for 15 minutes then immediately taking a cold shower or vice versa, I forget. Have you heard about this or had any success with this?

    1. Thank you for sharing honestly, Michael 🙂 That takes courage.

      Look, the hot and cold shock therapy definitely makes sense. Even if I take just a 1-min shower, I already feel more motivated (more testosterone). Most importantly, it’s not too expensive. I always say that it’s best to try for 30 days instead of wondering = mental masturbation.

      That said, I am curious — what’s your definition of fapping addiction ❓ I mean, you can stop for a few weeks — that sounds like you are strong 💪

  28. I’ve also been consuming porn for 15 years, now starting my journey. I recognized it as a problem a few years ago, but I’m just now realizing how bad it really is. Until now I’ve made excuses or just pretended it isn’t a problem even though I knew the truth.

    I’m totally lethargic and demotivated. And now after a couple days of nofap the withdrawal is hitting me hard. I’m depressed, anxious, and I can’t sleep. I understand this is part of the process and I have to just push through, but do you have any tips on going to sleep and regulating my sleep pattern without porn? Any help is greatly appreciated.

    1. Thank you for your question, Dorian❗ Your resolve is inspiring 💪

      One thing that helps with sleep naturally is really exhausting yourself throughout. A sedentary lifestyle is the opposite of that.

  29. Guys, you can do this. I am the worst. I started when I was 16 and didn’t even see it as an issue until I tried to stop for religious reasons when I was 27. That was 31 years ago, I’m now 58 and I’m literally in the middle of my brain rewire. Today is day 20 and I’m feeling so much better. Longest I have gone without PMO in a LONG TIME! The temptation still comes but its not “overwhelming” and I shake it off and can resist. Even though I’m married I’m not having sex until my rewire is at least 30 days. One piece of advice, I removed TikTok from my phone. Though it wasn’t “porn”, it was enough girly content to plant lust in my mind so I deleted it about a week ago. If there’s anything planting little seeds of lust, I chose to remove it. You can make your own choice on that.

    Blessings to you all and I thank the author for his inspiring story and being so transparent with his battle.

  30. Thank you for sharing, i have in worst condition.. I have great willpower to stop when my gun is empty, and it all gone after like 5 days of no fap.

    I want to ask, does reducing from fap-to-porn to only-fap will help little by little?
    It’s like “ok just release it in 3 mins” without having me to overly-enjoy it with visual drug.. Thanks once again 🙂

  31. 6 months into my nodal journey and I will continue to work on my physical health now that my mental is better glad to see others doing better as well

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