Many articles on this site talk about the effects of neurochemical fluctuations caused by withdrawal or orgasmic "hangovers" on mood and relationships. The easiest way to understand these effects is to experience them for yourself. However, due to being "inside" the experience of your own moods, it can be difficult to see your own fluctuations in an objective way. When you are "down," it seems like things have always been that way, and likewise when you are feeling better. Similarly, while experiencing cravings for porn or more orgasms, it can seem like the cravings will never go away.

Since many people have reported that it can be useful to their learning experience to track their mood and cravings over time, we have assembled a set of self-tracking tools for personal use.

The first, created by one of our users, is specifically designed to track cravings during porn/masturbation withdrawal, and can be found here.

The second is for tracking relationship disharmony and/or symptoms of unbalanced dopamine against the number of days since your last orgasm. It can be found here. A slightly modified version in German is also available, with instructions here.

You are welcome to download, use, and modify these files, and share them with your friends. Also, if you would like to contribute your own data to our collective ongoing research effort, you are welcome to send a copy of your completed chart to: feedback AT reuniting DOT info.