What Are The No PMO Rules? (These Are Your Options)

So, what are the no PMO rules?

Here's you answer.

The No PMO Rules are…

  • Rule #1 No Porn or porn substitutes!
    (For at least 95% of guys this is a lifelong rule – find more instructions in the post)
  • Rule #2 Eliminate masturbation!
    (Permanently or for a period of time – find more instructions in the post)
  • Rule #3 Real sex is ok, but hold back or limit ejaculations!
    (Restrictions only in the beginning of your reboot – find more instructions in the post)

So, is that all, you say?

Yes, those are the 3 golden rules of No PMO. It's as simple as that, but the rules skew in certain directions, depending on your situation, so please keep on reading.

Now simple as it may be, it's still not easy, since most guys have actually developed some degree of addiction to porn.

If you feel you need help with that, you can click here to reach out to me, or read about a good online course for quitting porn right here.

If you want to find out if your addicted or not, you can take the porn addiciton test right here, and after tha, come back to this article.

The rules have a bit different weight – depending on your goals and your situation…

Now as far as the rules go, let's first get one thing out of the way right from the start.

I have always hated being in a position where I pretend to be some almighty “NoFap judge”, telling others what they have to do.

On my YouTube channel I go by the name of Scandinavian Bob, and those of you who are familiar with my work have often heard me say: “Your life, your rules!”

I stand by that.

I think everyone must make up their own rules!

However, what I can and will do is give you my opinion and what I myself think would be a clever way forward in life, as far as your No PMO journey goes. And the truth is, these are not just my opinions, but common knowledge in the PMO addiction community.

More about the 3 golden rules of No PMO…

Let's take a closer look at those 3 golden rules.

We'll also talk about about how the importance of them differs a bit depending on your goals…

Rule #1 No Porn or porn substitutes!

What does it mean?

This means elimination of any digital stuff you have been using as an aid to increase your sexual arousal during or without masturbation.

Some common things are…

  • Erotic videos / pictures.
  • Booty shaking videos.
  • ASMR videos / soundclips that turn you on.
  • Scrolling from one Instagram model to the other drawing “lust” from the pictures.
  • Listening to erotic novels.

Basically; anything that turns you on sexually that isn't a real life person!

When in doubt, just ask yourself, is it real?

If the answer's no, then just don't do it.

How important is it?

It's the most important PMO rebooting rule.

In fact, it could be the only rule as it is possible to reboot your brain even if you ignore rule number two and three, but it is NOT possible to reboot if you ceompletely ignore this one.

What about moderation – after the reboot is done?

Some of you may be asking if it's okay to start using porn in moderation AFTER the reboot is done, and the answer to this is; most people will not be able to do that.

I would estimate that at least 95% of recovering porn addicts need to have zero tolerance for porn for the rest of their lives. Because if they start introducing adult content – even in moderation – the sleeping addiction pathways in the brain starts firing up, and before they know it, they descend back to a full blown addiction.

Indeed, descending back into the addiction would then also mean a return of all the negative symptoms. This would be very unfortunate, since those symptoms were probably the reson why the rebooter started rebooting in the first place.

Discover >>A good online course for quitting porn<< right here…


Does it change depending on my goals?

Most guys do No PMO to “reset” their dopamine system and heal their sexuality, by rewiring their brains sexual responses, so that they can become more turned on by real life people again…

…like we are ment to be.

You see, the adult content can hijack your sexuality, even to the point of you no longer being able to function sexually with a real life person.

This “hijacking” most commonly shows itself as…

  • Low libido.
  • Delayed ejaculation.
  • Porn induced erectile dysfunction.
  • Porn is more exciting than real life partners.

If you goal is to fix that, then again, rule #1 is the most important rule of them all.

What about the benefits of semen retention?

If your goal is to reap the energy increasing effects of semen retention in and of itself, and you never had any problems with porn addiction, then for you rule #2 is more important.

However, even if this is where you are, a word of warning is still in place…

…rule #1 should still not be completely ignored!


Well, because today's online adult sites are potent enough to mess with your dopamine system, even if you're NOT an addict and even moderat use can cause a somewhat disrupted dopamine system. Regardless if you masturbate to it or not.

A disrupted dopamine system can cause any or several the following…

  • Poor concentration and focus
  • Low energy
  • Low motivation and drive
  • Anxiety
  • Depression
  • Low self-esteem
  • Tremors

Rule #2 Eliminate masturbation
(Permanently or for a period of time)

What does it mean?

This means stopping masturbation to orgasm – even without porn – either completely or just in the beginning of the reboot.

How important is it?

For those who want to unhook from porn and reboot their sexuality, it's pretty important to take a break from fapping in the beginning of the reboot.

You want to do this in order to give the overused sexual circuits in the brain a complete rest for a while and to help avoid that the addiction pathways keep firing up.

Then after a couple of months or so, you can try to introduce porn free masturbation, if you so desire.

Now, some guys have recovered just fine even if they kept porn free masturbation from the very start of their reboot, but the vast majority of guys seem to recover much faster if they take a complete break from it…

…hence the rule.

However, rule #2 is nowhere near as important as rule #1.

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Does it change depending on my goals?

After the the reboot some guys choose to never introduce porn free masturbation.

Some are just too afraid that it would make them start relapsing to porn again.

And the truth is that it could…

….for some people.

However, unlike the porn, which most guys can never use again, porn free masturbation is an activity that is indeed  possible to do in moderation after the reboot is done.

It's totally up to you how you choose to play your cards here.

That said, if you want to live a NoFap lifestyle for the semen retention benefits, then obviously even porn free masturbation is something you want to eliminate or use in cycles…

…whatever way you choose.

Related post: How bad is relapsing on NoFap?

Semen retention affects men differently…

You see, porn addiction and the rewiring of our sexuality aside, many guys experience some interesting benefits from semen retention in and of itself.

However, semen retention affects men differently…

And remember, we are now talking about after a full PMO reboot, or for people who never was affected by porn in the first place. So it's separate form the whole porn reboot concept.

Some guys notice little to no benefits from doing semen retention, while others notice swear by them.

They may include…

  • More energy and drive.
  • More confidence.
  • More physical strength.
  • More in tune with your surroundings.
  • Stronger attraction towards and from people.
  • Less anxiety.
  • Better skin.
  • Better mood.

Again, some guys notice nothing at all, others just one or two of those, while some lucky bastards get every single one of them.

We are all unique and the only way to know if semen retention will do anything for you, is obviously to try it out for yourself.

Rule #3 Real sex is ok, but hold back or limit ejaculations
(Restriction only in beginning of reboot)

What does it mean?

This means that, if you want to,  you can be intimate with a real life person from the very first day of your reboot without jeopardizing your recovery…

…with a caveat:

If you have porn induced erectile dysfunction, delayed ejaculation or just sluggish and weak erections in general, you'd be better of doing slow orgasm free sex in the beginning of your reboot or if you can't get it up att all, just wait longer before trying orgasm free sex.

Related post: how to reverse PIED

How important is it?

It has been shown that guys who have orgasm free sex or karezza tend to recover much faster than guys who frequently ejaculate during sex.

Remember, we are talking about the first couple of months here…

…not for the rest of your life.

My personal advice, when in doubt; have all the sex you want but don't ejaculate for the first 2-3 months and then slowly start introducing ejaculations again, all while monitoring of your sexuality responds.

You can >>Download<< my Quit Porn Guide for FREE right now!

Does it change depending on my goals?

Well, again, if your goal is to have semen retention as a lifestyle the temporary reduction of ejaculation obviously turns in to a permanent reduction for you. Or, doing it in cycles.

If semen retention is your goal, then your options is complete abstinence or to keep having slow gentle sex without busting nuts…

…whatever you prefer.

The NO PMO rules
final words…

Ok, so there you have it.

When it comes to doing a PMO reboot you could get away with only one golden rule; no Porn or porn substitutes!

That's it.

As long as you follow that rule then you will most likely recover.

Then, as far as the other rules go, it's a matter of how preferences and how fast you want to recover, but at the end of the day, we are all very individual and there might be many different ways of going about achieving your goals. So remember…

…your life, your rules!

-Scandinavian Bob-


Related post: NoFap – can I look at pictures? 

Discover >>A good online course for quitting porn<< right here…



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