Best Books For NoFap/ Overcoming Porn Addiction
If you were searching google for some good NoFap books to get for your journey, you've come to the right place.
In fact, I highly recommend you bookmark this page so you can come back to it again and again…
…especially since I plan on adding more books to it, with time.
What I will be sharing…
I will share what books I've found to be of immense value, both during and after my own PMO reboot journey.
Some of these books are directly aimed at quitting porn, how to do it, and the benefits that will give you. Others are teaching you about the science of addictions and how to go about overcoming addictions in general.
You will also discover books that will help you understand the role of dopamine, the neuroscience of eliminating bad habits and forming good ones.
I also included books that will be of great value for your self-development journey in general. Books that all have, at least a chapter or two, of some form of content related to dopamine, the dangers of over-consuming supernormal stimuli like porn, or just instant gratification in general.
Alright, so let's jump in and take a closer look at the best NoFap books out there…
Your Brain on Porn
Internet Pornography And The Emerging Science of Addiction
By Gary Wilson
About the book…
Your brain on porn is what you could call the bible of NoFap, or to put it more accurately, porn addiction.
It's a must have for anyone who is trying to quit watching porn. In fact, I would go as far as to say that this is a book every single guy on the planet needs to listen to.
It has ton of information on exactly how porn addiction takes root in the brain. Not only that, but it also talks about the potential negative consequences of high speed internet porn in general (even if not addicted) and, of course, also what happens when you try to unhook from it…
…in terms of withdrawal symptoms, flatline, length of time etc.
The book is also full of examples from guys who have rebooted, making it both super helpful, inspiring and interesting at the same time.
About the author…
Gary Wilson was one of the first people out there who sounded the alarm about the negative effects internet porn can have on the brain. You might have come across his website that goes under the same name, Your brain on porn.
Gary was a very intelligent man and he really had a deep understanding of the nervous system, neurotransmitters and how supernormal stimuli affects the brain.
Then, when high speed internet entered the market, he started to see patterns in the comments guys posted on his wife's website (a website that didn't have anything to do with porn, but was about relationships and bonding) and he could pretty easily put the puzzle piece together as he started to see what was going on…
…and so, he sounded the alarm.
First, by creating his website “your brain on porn”, in 2010, and then a few years later he wrote a book with the same name.
My personal opinion of the book…
I think the book is very good!
It's well written and Gary does an excellent job of explaining the science in a way that makes it both helpful and easy to understand.
I decided to not rate the books in this blog post, you know with a scoring system, but if I did, this book would without a doubt get the highest possible score.
A lot of the stuff I talk about on my YouTube channel are things that I first learned from Gary, and then later on from other experts in the field.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Never Enough
The Neuroscience And Experience of Addiction
By Judith Grisel
About the book
Never enough is a book that describes addiction very well, both in terms of science and how it feels to be stuck in the grips of drugs.
You will learn a lot about the brain, how it changes when a person becomes addicted and also the unique ways different drugs and substances affect it. From coffee to cocaine to marijuana and everything in between.
About the author
Judit Grisel is a behavioral neuroscientist whose research focuses on finding the core causes of addiction. She is an expert in pharmacology and genetics. She is a former substance addict herself, which makes the book even more credible as it adds a deeper dimension to it.
My personal opinion of the book
The whole book is full of interesting stuff. I have to warn you, though, that the author sounds a bit sleepy when reading and some people may perhaps wish she would read with more energy and enthusiasm.
I particularly like the first part, where she talks about how the brain desperately strives to keep homeostasis and thus it has a powerful mechanism to counteract any stimuli. Something that I often talk about myself on my YouTube channel.
If you're one of those long-term rebooters who tend to fall into a flatline again and agian, just by having an orgasm with a real life woman, I think you will find the part where she talks about Richard Solomon's opponent process theory fascinating.
Well, at least I did, as I suspect that the flatline is just the B-process in the opponent process theory.
When Judith mentioned that the B-process can also be activated without the A-process (which would be using porn for a porn addict), merely by exposing ourselves to something that the brain associates with the A-process (which in this case would be the orgasm), my mind was blown.
I thought, that's it!!!
That might just be why some guys fall back into a flatline again and again just by doing seemingly “innocent” stuff. I seriously think so.
A book well worth listening to.
You can listen to the book by signing up to Audible here and then search for it in the search bar once your there.
Atomic Habits
An Easy And Proven Way To Build Good Habits & Break Bad Once
By James Clear
About the book
Atomic Habits is not a “NoFap book” in a sense that it talks about the negative effects of watching porn or the potential positive benefits of semen retention. It's not even a book that teach you everything there is to know about addictions.
However, it is a phenomenal book for understanding and learning the science of creating new habits and breaking old ones. Not only that, the book will also teach you smart strategies and practical tips on how to do just that…
…naturally, this will be of immense value for your NoFap journey.
About the author
James Clear is an American speaker, journalist and author.
My personal opinion of the book
Atomic Habits is one of the best “self-help” books I've ever listened to…
…period!
Why?
Well, because it's not a book that promises you sunshine and rainbows, like most of the self help crap we consume nowadays. No, it is one of the most practical and down to earth books I've ever listened to on how to set your life in order.
I remember the first time I heard James Clear talk. I went “finally somebody who knows what he's talking about”, and I just knew that the stuff he talked about were things that would actually work.
It's a matter of building a good identity and habits that go in line with that, and then build from there, until you reach amazing results. The habits need to start small, however…
…sometimes even microscopically small. Hence the title, “Atomic Habits”
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Quit Porn And Get Rich
The Unspoken Rule Of Successful People
By Martin Prescott
About the book
Quit porn and get rich is a book that is a little special, but it's an interesting one.
It mixes info about porn addiction, the benefits of giving it up, with personal examples from the author's life. All this in a blend with simultaneously giving you business tips and economical advice.
About the author
Martin Prescott is an entrepreneur, consult and an author.
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My personal opinion of the book
The book is definitely worth a listen.
I can, however, tell that Martin is not yet among the best authors out there when it comes to writing down his ideas, but then again, who said one has to be best? As long as one can get the point across in a good way, it's all alright with me.
It's very clear to me that the Martin knows most of the science behind porn addiction and how overuse of supernormal stimuli can affect your reward system.
One thing is for sure, when listening to this book you'll be getting helpful tips, new ideas as well as inspiration for your own NoFap journey.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
The Willpower Instinct
How Self-Control Works, Why it Matters, and What You Can Do To Get More of It
By Kelly McGonigal
About the book
The Willpower Instinct is a book that will teach you everything there is to know about the science behind self control and willpower. Not only that, but at the end of each chapter the book will also give you exercises and challenges for you to try.
This is a must have book for anyone who want's to boost their willpower, which, to be honest, is basically everyone on the planet.
In this book you won't find anything about NoFap in particular, but you will find stuff about dopamine, addiction in general and, yes, even porn addiction. And let's face it, show me a guy doing NoFap who thinks more willpower wouldn't be a useful thing to have on their journey, and I'll show you an idiot.
The book structures the the science of willpower into three subcategories…
- Your WILL power (things that require discipline and some effort in order for you to actually do. I.e things that you know are good for you that you should be doing)
- Your WON'T power (things that require discipline and some effort that in order for you to stay away from. I.e things that you know are bad for you and that you should't be doing)
- Your WANT power (things that require discipline and some effort in order for you to achieve. I.e your desired goals)
This makes the book even more interesting as you will discover how your biology and mental state can actually affect your willpower differently, depending on the situation and under which of these subcategories that situation falls.
About the author
Kelly McGonigal is a health psychologist, author and lecturer at Stanford University.
My personal opinion of the book
It's one of the best books I have read or listened to in my whole life!
Yes, if I had to make a top 3 list, The Willpower Instinct would definitely be included on that list.
I just love how Kelly shows the science behind we choose to resist temptations, both on a biological and as psychological level.
For example, did you know that if an addict slows down his breathing a bit when faced with a trigger, the risk of him having a relapses is significantly reduced? And that if a persons heart rate variability (HRV) goes down when he sees a trigger, he is much more likely to relapse (don't confuse HRV with heart rate because they are not the same thing).
I also absolutely love how she talks about foods, nutrition and how things you ingest are related to your ability to control yourself. And, the mental exercises she includes are nothing short of phenomenal as well.
I would seriously recommend this book to everyone. Not just people who are trying to do something as difficult as NoFap, but to…e v e r y o n e!
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Dopamine Nation
Finding Balance In The Age of Indulgence
By Anna Lembke
About the book
Dopamine Nation is another very good book for people who are struggling with dopamine addictions in any form. Be it porn, alcohol, gambling, a sex addiction or anything in between.
The book will teach you a lot about dopamine, obviously as the clue is in the title, but not only that, it will also teach you when dopamine is good and when it's bad. Because don't get fooled into thinking dopamine is a molecule that is inherently bad!
About the author
Anna Lembke is a psychiatrist, author and the chief of the addiction medicine dual diagnosis clinic at Stanford University.
My personal opinion of the book
I like the book.
I like how Anna explains the brain's need for homeostasis and how pain and pleasure are co-located in the brain – which is what makes pushing on the pleasure side for too long result in more pain afterwards, and vice versa.
She explains it like gremlins jumping on one side of a see saw (swing), if one side goes up, the other has to go down. Like in the book, “Never Enough” by Judith Grisel, this is Richard Solomon's opponent process theory, explained a bit differently.
The Willpower Instinct is a bit better in my opinion, but it's hard to compare the two, as this one is much more focused on dopamine, addictions and the brains reward system. It's not a must have book, but if you get it, you'll be glad you did because, indeed, there's much to learn from it.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Dopamine Detox
A Short Guide To Remove Distractions And Get Your Brain To Do Hard Things
By Thibaout Meurisse
About the book
This book is the shortest one on this page, with a listening time of only about an hour or so.
The subtitle sums it up pretty well; It's a short guide on how to handle, or remove distractions and get your brain to do hard things.
You won't find chapters about NoFap, semen retention or porn addiction in this book. But it talks a lot about dopamine and how exposure to excess stimuli can hijack your reward system. And by now, I think most of you know that online porn is one of the most potent supernormal stimuli there is.
About the author
Thibout Meurisse is an author and life coach.
My personal opinion of the book
It's a short, but very good book. It has actually helped me improve my work efficiency, even though I was highly aware of the things he talked about even prior to getting the book.
The subtitle, “how to remove distractions and get your brain to do hard things”, is something I personally would perhaps put it a bit differently. I would maybe say “get your brain to like doing hard things”…or “get your brain to have less resistance to doing hard things”…
…because that's exactly what a dopamine fast will do to you. Or a dopamine “detox”, as Thibaut calls it.
When you remove, or limit your exposure to excess stimuli, all those less stimulating things, like doing choirs or working on your goals becomes much easier to do. And this book gives you some great tips on how to go about doing exactly that.
A short, but sweet book.
Highly recommended!
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Unchain Your Brain
10 Steps To Break The Addictions That Steal Your Life
By Daniel G. Amen & David E. Smith
About the book
About the bookUnchain Your Brain talks a lot about practical things people can do to overcome an addiction. It does not dive that deep into the neuroscience of addiction or looking at dopamine receptors and thing alike. It's perhaps a bit more for people who want practical and easy steps to consider.
For example, what nutrition and foods are going to be most helpful when trying to overcome an addiction? What does socializing do for me, when trying to overcome an addiction?
In one chapter of the book you'll discover how having healthy levels of Omega 3 fatty acids significantly helps with impulse control and that research on addicts have shown that low levels of Omega 3 actually leads to a lot more relapses.
For sure, things that are very helpful for people trying to do NoFap, or trying to overcome a porn addiction as well.
The book also talks a lot about the mental side of things and the importance of having a social network around you.
About the authors
Dr. Daniel Amen is is a psychiatrist, brain specialist and the director of Amen Clinics. He is also a 5x New York Times best-selling author.
David E. Smith is a medical doctor specializing in addiction medicine.
My personal opinion of the book
I like the book and there are some real gold grains in it. However, it did not leave as big of an impact on me as for example “The Willpower Instinct” or “Never Enough”.
That said, I've listened to this book only once and I'm going to go through it again in the near future because, again, there is a lot to discover in it.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
The Brain That Changes Itself
Stories Of Personal Triumph From The Frontiers Of Brain Science
By Norman Doidge
About the book
The Brain That Changes Itself is a book that you really need to listen to if you have any doubts whatsoever about your ability to recover from your porn use.
It will show you remarkable examples of people who were stuck in seemingly impossible situations, illnesses and severe conditions recover because of the brains ability to adapt.
And, yes, you will find a chapter about sex and porn in it as well. By listening to when Doidge talks about how today's men are being rewired by online pornography, and when he goes into the science behind it, it's 100% clear to me that he knows exactly what he's talking about.
About the author
Norman Doidge is a psychoanalyst, psychiatrist and an author.
My personal opinion of the book
Listening to all the stories in the book is inspiring and it's a real eyeopener when you realize just how much adversity the human brain can overcome.
That said, this is not a “how to” book, so you won't directly get any step by step solutions on how to overcome your addiction or bad habits. Maybe indirectly, if you're creative, but again, this book is more about showing you what the brain is capable of.
It's worth listening to. Especially if you're worried about having cause yourself permanent damage by all the porn use.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Game Changers
What Leaders, Innovators, and Mavericks Do to Win at Life
By Dave Asprey
About the book
Game Changers is a book that could be put in the self development category, but it's perhaps more a book that will help you take your game to the next level. Combining biohacking tips with all sorts of mental and biological tools is how the book does exactly that.
And, yes, in this book you will find a chapter on sex, porn and even the power of semen retention, which I find extremely interesting.
Not a NoFap book per se, but still, a very good NoFap book 😉
About the author
Dave Asprey is an American entrepreneur and author.
My personal opinion of the book
I like the book very much and I have listened to it several times.
It is literally impossible to listen to it without emerging from your listening sessions with some new ides of how to structure and go about your days to get more out of life.
You will find all kinds of helpful tools and tips. And the chapter on semen retention, testosterone, woman attraction and porn just takes it up to the next level.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Think And Grow Rich
By Napoleon Hill
About the book
Think And Grow Rich is and old book and it's considered by many to be one of the greatest motivation and self help book of all times. Especially when it comes to increasing your income, accumulating money or achieving success in general.
The book has a whole chapter in it on “sexual transmutation”, where it talks about how the most successful people on the planet have mastered the art of transmuting their sexual energy…
…now, the book was published in 1937, mind you, long before the word “NoFap” or porn addiction was a thing.
About the author
Napolen Hill was an American author, born 1883, in Virginia.
My personal opinion of the book
I do like the book, but I'm perhaps not as fond of it as some. It is, however, a book that is well worthy of a read and I don't think anyone will feel they wasted their time after finishing it. I find the stories very inspiring and it does give you a lot of ideas.
For example, Bob Proctor, the guy who's widely known for his inspirational story and his ability to motivate people swears by this book. It has been his personal “bible” for many decades.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
The Molecule Of More
How A Single Chemical in Your Brain Drives Love Sex And Creativity – And Will Determine The Fate of The Human Race
By Daniel Z. Liberman & Michael E. Long
About the book
The Molecule Of More will teach you everything there is to know about dopamine. How it makes you feel, what it makes you do and everything in between.
If you're purely looking for stuff to read about semen retention, this book is not for you, but if you're interested in dopamine then this is a must have book.
About the authors
Daniel Z. Liberman is a an author and a paleoanthropologist at Harvard University.
Michael E. Long is a trained physicist, speechwriter, screenwriter, screenwriter and an author.
You can >>Download<< my Quit Porn Guide for FREE right now!
My personal opinion of the book
At the time of writing this I have listened to the book twice. Yet it's so packed with interesting stuff that I will have to go through it again real soon.
If you thought that dopamine is just about pleasure or feeling good, think again. Dopamine is so much more than that, and when it comes to pleasure, dopamine is more about anticipation of pleasure (or reward) than an actual “feel good molecule”.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
Stronger By Stress
By Siim Land
About the book
Stronger By Stress is not a book about NoFap or porn addiction.
So why do I even include it on my list of books about porn addiction, nofap and semen retention, then?
Well, because…
…this book is about “hormesis”, a biological process where deliberately exposing yourself to painful, but good, stressors makes you stronger in the long run. It's basically the opposite of an addiction – where you engage in instant gratification that, with time, makes you weaker.
About the author
Siim Landis is an author, speaker, high performance coach and biohacker. He also has a successful YouTube channel that can be found under his own name.
My personal opinion of the book
It's a quite heavy book to listen to because it is so jam packed with info. It could perhaps be easier to listen to if Siim had included a bit more humor and not necessarily felt the need to include as much info about every single subject. But don't get me wrong, it's well worth listening to and I highly recommend it.
However, if you're not used to reading or listening to books, you might perhaps want to start with an easier one.
Still, if you want to become the strongest version of yourself, it is a “must add book” to your personal library.
You can listen to the book by signing up to Audible here and then search for it in the search bar once you're there.
How To Thrive In The 21st Century
By Avoiding Porn And Other Distractions
By Håvard Mela
About the book
The author share his experiences with having to overcome his own porn problem as well as implements real science backed data on the problems with supernormal stimuli, like porn, that we so often run into intoday's world.
About the author
Håvard Mela is a peak performance coach, an author and an electrical engineer. He has personal experiences with being stuck in the grips of online pornography, but he managed to free himself from porn and is now doing really well.
My personal opinion of the book
I like this book. It is very easy to read and is a mix of science, exercises and personal examples. Each chapter ends with a summary of what we just learned and this makes the book very easy and fun to read.
The book does not only talk about porn addiction. It also shows you how to take your life to the next level, by for example hacking your willpower, motivation and setting goals the correct way. As well as, getting to know your values, changing your identity and much much more.
The book does not cost much, yet is full packed with valuable stuff. You can check pricing on Amazon here, and is well worth a read. Highly recommended.
How I Recommend You Approach This…
The books I've listed below are all phenomenal books that I highly recommend as companions on your NoFap journey.
I've listened to them several times myself and a lot of the things I talk about on my YouTube channel Project Stronger Self are things that I've learned from the books you can read about further down.
I seriously think you should listen to as many of them as possible, but unless you're made out of money buying them one by one, as a single purchase, would be pretty expensive.
The solution: become an Audible member and take advantage of their credit system.
Sign up to Audible…
I highly recommend you sign up to Audible premium, and pay a monthly fee instead, that way it becomes way cheaper.
Not only that, you'll get the first 30 days for FREE.
You should really take advantage of that.
So, sign up for a 30 day FREE trial on Audible here, and start listening to your hearts content, after which you can continue to pay the monthly fee or cancel the plan. The choice is obviously yours.
By being an Audible member you get a ton of special deals, credits and offers which makes listening very affordable, even if you listen to plenty of books.
No commitment…
With Audible there is no commitment and you can cancel at any time with the click of a button. And the books you've listened to will stay in your personal library forever…
…mine is getting pretty big by now 🙂
So, sign up to Audible now, instead of buying a single purchases every now and then.
These books are so valuable for your NoFap journey that you'll be happy you did.
Best Books For Overcoming Porn Addiction & Your NoFap Journey Final Words
I hope you find my little list of NoFap books valuable.
As I said in the beginning, not every book has a main theme about porn addiction, semen retention or NoFap, but some of them do. And each and everyone includes stuff that are at least highly related to it and that will be of immense value for your NoFap journey.
Naturally, my own Audible library contains much more than these books, but these are the books I think every NoFapper should listen to, at least at some point during their journey.
Also, I might come back to this page and add to it as my own library keeps growing.
So bookmark the page so that you can drop in here again to see if I updated it.
In the meantime, thanks for reading!
-Scandinavian Bob-
P.S. If you want to reach out to me for help, you can find my contact page right here.
