Shadowing Practice: I did nofap for 1228 days - was it worth it? - Learn English Speaking with Video

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I have done nofap for 1 ,228 days straight, meaning that I've been clean from PMO for three years.

On YouTube, there are usually two types of nofap videos.

The first type is that nofap gave me godlike powers, women chase me now, and everything is perfect.

The second type is that nofap is nonsense, it does nothing, and you should just enjoy and live life.

I want to answer a very simple question.

Is nofap actually worth it, or is it just hype?

This video could technically be one sentence long because the answer is this.

Of course it is worth it to stop locking yourself in a room, watching people do it on a screen,

and beating your meat like you're a little monkey in a lab.

But I don't just want to make a video where I yell NoFap good and corn is bad for 10 minutes straight.

I want to give you a realistic picture of what actually changes when you do NoFap.

What gets better, what doesn't, and what you should honestly expect when you do this for yourself.

But before we go deeper, I need to give you a little bit of context

because where you come from with this behavior matters a lot for what will happen when you stop.

My own story with PMO was heavy.

I was doing it multiple times a day, every single day for 10 plus years.

But the most important part is this.

I was still functional.

I studied, I worked, I had friends, I had relationships.

I trained hard and I pushed myself in different areas of life.

But at the same time, it did take a toll.

I had mood swings.

I had a low sense of social anxiety.

I was more impulsive than I should have been and I had a problem with delaying gratification.

My baseline patience was overall lower and I made some poor decisions that were clearly influenced by the addiction.

So even though I had some bad attributes, I did have good ones too.

Both things were true at the same time.

And that matters because NoFap doesn't affect everyone the same way.

How powerful it feels when you stop depends on how you were using, how long you were using, and who you already were underneath it all.

If you used PMO occasionally, then stopping will still help.

But it might not feel as life -changing if you used heavily like I did.

Stopping can feel like removing a weight you didn't even realize you were carrying.

That brings me to part one, PMO is a limiter.

PMO is a hyper -stimulating activity.

Over time, it will desensitize you to normal life.

This is common knowledge.

Things that should feel engaging starts feeling dull.

And also, things that require effort starts feeling harder than they should.

Hard work feels harder, delaying gratification feels harder, and even conversations are affected because it becomes harder to stay present,

to listen attentively, and just stay patient in the conversation.

And the reason for that is because your nervous system is used now to constant stimulation.

But here's a very important part.

You can still be competent.

You can still succeed.

You can still excel in certain areas of life, even while heavily addicted.

And the way I see it is that it's possible to run a marathon while being a chain smoker,

but it would be easier if you weren't.

In other words, PMO limits your potential.

Example from my life is that I used to be a sponsored bodybuilder.

I trained really hard.

I had discipline in that domain and I looked the part.

But where PMO limited me was in what I didn't do.

At the time, the fitness YouTube space was just starting to explode.

I was aware of the opportunity.

I had the knowledge.

I had the physique.

But I didn't dare to put myself in front of the camera and start something of my own.

And every time I even had the thought of starting and pushing myself outside of this comfort zone,

my system would just reject it because I was already satisfied, I was already getting my stimulation,

and I simply didn't have the mental mindfulness to navigate past that limitation.

So, yeah, I didn't start that channel, not because I lacked the ability to, but because my behavior was quietly taxing my confidence, presence, and consistency.

And just a quick side note.

If you've been struggling to quit PMO, I've made an app and a website that can help you with that.

Check the link in the description below.

Now, part two, NoFap is an enhancer.

This is where most people get it wrong.

NoFap is not a magical cure that installs charisma, confidence, discipline, and purpose in you.

If you're someone who's severely socially anxious, then NoFap won't turn you into a chad that demands respect every time he walks into a room.

What NoFap actually does is to remove the limiter.

It opens the gates.

And removing the limiter doesn't mean that nothing happens.

It means that whatever was already there can finally express itself.

If you already had the capacity to speak well, then you will speak way better.

If you already trained hard, then you will train harder.

If you already had ambition, then you will feel it more clearly.

And even if you were just decent at something.. then NoFap will still enhance that.

NoFap doesn't give you new traits.

It enhances the ones you're willing to use.

And this is where responsibility comes in.

You are still the one that needs to take action.

You don't go from having no direction in life to now working on your life's mission just because you stopped PMOing.

What NoFap does is to clear the fog.

It removes the mental noise, the distractions, and the internal friction.

You start seeing things more clearly, but clarity without action, it does nothing.

Your feet still has to move towards the goal.

That means that NoFap can open the door to massive self -improvement, but you still have to be the one who takes action.

When you stop frying your brain and leaking your attention everywhere, you create space to become more mindful, more reflective, and more intentional.

You might realize that you want better social skills you might realize

that you want better structure in life and you might realize

that you want to aim higher and if you choose to act on

that then nofap will enhance that process

but i can't emphasize this enough walking the path is still your responsibility

and this is where most people fall short they expect that

because they're doing nofap seam retention holding streaks

that things will just magically start to happen for them

i once had a guy ask me on what day will i start making more money

and I was like bro what you don't magically double your income

because you hit day 90 you have to take action towards

it early in my journey I once had an important work presentation I thought

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that since I was on a long streak

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that I would automatically be more charismatic and confident I wasn't I face planted that presentation

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because I simply wasn't prepared properly on the other hand

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there has been times where I had binged relapsed the day before

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but since I had prepared and taken action the presentation went very well.

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Now mind you that it would have went better

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if I were clean on the streak but this goes to show you the power of action.

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That's the entire point.

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Stopping PMO removes the thing that is limiting you.

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Taking action with the clarity and energy you regain is what actually changes your life significantly.

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If you expect the streak itself to build your life for you you'll be disappointed.

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That's the honest truth about NoFap in my experience.

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So was NoFap worth it?

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For me, absolutely yes.

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Not because it magically fixed my life,

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but because it removed the thing that was quietly holding me back from using the strengths that I already have,

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and it allowed me to enhance those and also pursue new attributes and strengths.

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So I would advise everyone to go on this journey.

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There are deeper spiritual, philosophical, and even practical advantages to this practice, but I'll save those for another video.

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Either way guys, take care and I'll see you in the next one.

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277 sentences

Vocabulary and speaking notes for this lesson

This speaking lesson is built on the video “I did nofap for 1228 days - was it worth it?”. The speaker keeps coming back to these words: nofap, Pmo, action. This video has 119 sentences and 1417 words to shadow. The speech runs for 8:02. The speaker talks at a natural 176 words per minute, close to everyday conversation. Only 81% of the words are among the 3,000 most common in English, so the vocabulary is demanding.

Key vocabulary in this video

15 words from the video worth learning, with pronunciation and meaning:

Word	Pronunciation	Meaning
streak noun	/stɹiːk/	An irregular line, as is left from smearing or motion.
enhance verb	/ɪnˈhæns/	To augment or make something greater.
presentation noun	/ˌpɹɛzn̩ˈteɪʃn̩/	The act of presenting, or something presented.
delay noun	/dɪˈleɪ̯/	A period of time before an event occurs; the act of delaying; procrastination; lingering inactivity.
discipline noun	/ˈdɪsəplɪn/	A controlled behaviour; self-control.
quietly adverb	/ˈkwaɪ.ɪt.li/	Producing little or no noise.
clarity noun	/ˈklæɹ.ɪ.ti/	The state or measure of being clear, either in appearance, thought or style; lucidity.
attribute noun	/ˈæt.ɹɪˌbjut/	A characteristic or quality of a thing.
stimulation noun	/stɪm.jʊˈleɪ.ʃən/	A pushing or goading toward action.
practical adjective	/ˈpɹæk.tɪ.kəl/	Relating to, or based on, practice or action rather than theory or hypothesis.
gate noun	/ˈɡeɪ̯t/	A doorlike structure outside a house.
anxiety noun	/æŋˈzaɪ.əti/	An unpleasant state of mental uneasiness, nervousness, apprehension and obsession or concern about some uncertain event.
chase verb	/t͡ʃeɪs/	To follow at speed.
mood noun	/muːd/	A mental or emotional state, composure.
disappointed adjective	/ˌdɪsəˈpɔɪnɪd/	Defeated of expectations or hope; experiencing disappointment; let down.

Pronunciation to watch

The speaker uses 27 contractions and reduced forms, such as didn't, doesn't, don't. Say them the short way, as you hear them.

The “th” sounds: marathon /ˈmæɹəθən/, underneath /ˌʌndɚˈniθ/
The “sh” and “zh” sounds: presentation /ˌpɹɛzn̩ˈteɪʃn̩/, stimulation /stɪm.jʊˈleɪ.ʃən/, occasionally /əˈkeɪʒənəli/, patience /ˈpeɪ̯.ʃəns/, addiction /əˈdɪkˌʃən/
Long words — get the stress right: stimulation /stɪm.jʊˈleɪ.ʃən/, anxiety /æŋˈzaɪ.əti/, disappointed /ˌdɪsəˈpɔɪnɪd/, occasionally /əˈkeɪʒənəli/, technically /ˈtɛk.nɪˌkəl.i/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like streak, enhance, presentation.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: I did nofap for 1228 days - was it worth it? - Learn English Speaking with Video

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Vocabulary and speaking notes for this lesson

Key vocabulary in this video

Pronunciation to watch

How to practise with this video

What is the Shadowing Technique?