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Everything here follows the same rule as the app: a claim is cited to a published study, labeled as reported experience, or cut. Where the research is split, the page says so and gives you both sides. Where nobody has measured a thing, the page says that too, instead of filling the gap with a number.
To put any of it to work, the Workbench holds the free browser tools — the screening questionnaire, the day counter, the urge surfing timer, the time calculator and the recovery timeline.
How to stop watching porn
The honest method map: what has measured evidence behind it, what blocking can and cannot do, what a log is for, and when to see a professional.
What the research on porn actually says
What the research on pornography actually measured, what it only reports, and what the recovery industry invented. Every claim here carries its source.
Quitting porn: what actually happens
What is measured, what is only reported, and what no study can date. Expectation-setting for quitting porn, with the evidence labels left on.
- Relapsed on NoFap? What to do next 7 min
- Benefits of quitting porn: measured vs reported 6 min
- The first week of quitting porn: what to expect 7 min
- The NoFap flatline: what it is and how long it lasts 6 min
- Porn and erectile dysfunction: what the evidence says 6 min
- Porn withdrawal symptoms: what the evidence shows 6 min
How to deal with urges
What to do when an urge arrives: change the context, downshift the body, delay, and ride it out. The techniques, where they come from, and a free timer.
Quit porn apps, compared honestly
Eight quit porn apps: what each one actually does, who it is built for, and what it costs. Prices and features verified August 2026. No affiliate links.
Unhooked is the phone version of all this: the day count, the milestone ladder and the whole of SOS, with the record kept on your own device. What the app does.