The NoFap coomunity says u should try to hold out without PMO for as long as possible, preferrably infinitely. That's very simple strategy, but is it really the best? In my opinion not. I tried countless times to do so, but without success. I also spent many hours on reading scientiffic articles about PMO and here are the conclusions: Everyone here says that PMO is pure evil, but there are some positive effects of masurbation if u do it sensibly. These are some biological benefits that we can't deny, even though the negative effects of excessive masturbation outweigh these positives of casual masutbation completely. Here they are copied from an article: - Toxins build up naturally in the urogenital tract. Men who ejaculate decrease these toxin levels. - When men ejaculate, a little cortisol gets released, which is the stress hormone. This boosts their immune system - Masturbation can release stress and tension from the body by flooding the system with endorphins. Endorphins trigger a positive feeling in the body and can lead to sound sleep. - Masturbating releases feel-good neurochemicals like dopamine and oxytocin (it's good as long as u don't get addicted to high dopamine levels) After a thorough research I found that the optimal frequency of masturbation for men is exactly once a week. If u do it more often, then u may lose some fo your energy, motivation, creativity, social-confidence, etc. If u do it less frequently, u won't fully benefit from the positive effects of masturbation mentioned above. There are 3 sources that I found this information from: - A research from China 2003 has shown that the men's testosterone level peaks after 7 days of abstaining from masturbation, then decreases. it means that if u masturbate exactly once a week, u will have the highest testosterone level possible and therefore u will perform better at sports, will have higher libido and be better with women, but will also be more aggressive. - John Gray, one of the most famous and respected relationship counselors and authotrs all-time has written it in his book 'Men are from Mars, Women are from Venus'. He actually meant ejaculation after a sex with a real woman, but it does apply to masturbation too. - David Aspray wrote the same in his book 'Game Changers', based on a comprehensive research. I'm on a 8 weeks streak of masturbating to porn exactly once a week and I feel happy with it. I went from masturbating 1-2 times a day, with some succesful and unsuccesful no-PMO-challenges in between, to once a week with control over it. I encourage you to try that too. As there are 30-, 60-, and 90-days no-PMO-challenges that NoFap cultivates, u can, instead, try 4-,8- and 13-weeks PMO-once-a-week challenges. They are much easier and u won't feel so much pressure.