A break from porn and often masturbation, started as an online community in 2011.

What are NoFap rules?

You choose; common modes are porn-only, no PMO and hard mode.

How long should NoFap last?

Common goals are 7, 30 and 90 days.

Physically safe for most people; keep it balanced.

What app tracks NoFap?

Raze tracks streaks, relapses, goals and challenges.

NoFap: Rules, Streaks, Challenges and Benefits

Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026

Quick answer: NoFap means taking a break from porn and often masturbation. It began as an online community in 2011 and now describes many personal challenges, from porn-only to 'hard mode'. This hub covers rules, streak tracking, challenges, benefits backed by evidence, myths and health questions.

NoFap: basics

NoFap for beginners · Rules
Streaks · How to track your streak · Free online tracker

Challenges

Benefits and myths

Benefits · Testosterone · Erections and ED
Semen retention · Skin and hair

Health questions

Is NoFap healthy? · Wet dreams · Flatline

History

NoFap began on Reddit in 2011 (Wikipedia). The official site is nofap.com. See Raze vs NoFap.

How to use this hub

Start with the main guide to understand the goal you are setting.
Pick a realistic first target: 7 days, then 30, then 90.
Use the free streak calculator to see your milestones.
Read the relapse guides before you need them, not after.
If urges feel out of control, talk to a doctor or counsellor.

Download Raze free. Optional in-app purchase.

Download on theApp Store Get it onGoogle Play

Sources

Wikipedia: NoFap: en.wikipedia.org (accessed 24 October 2026)
NoFap website: nofap.com (accessed 24 October 2026)
Jiang et al. (2003), Ejaculation and serum testosterone level in men, J Zhejiang Univ Sci: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)

NoFap