The 30 Day ChallengeThirty days.
No hands.
A guided course in the Mindgasm app that teaches you to feel pleasure through attention and three muscles you have probably never used on purpose. One guided session a day, start whenever you like.
Free for thirty days if you join in November 2026. Cancel any time.
What the thirty days actually look like
The challenge is designed to feel good. Practice days alternate with rest days and community days, because the sensations you are training for turn up when you are relaxed.
The urge
What superstimulation is doing to your reward system, and how to redirect an urge instead of wrestling it.
Finding the muscles
The Sweetspot, the Big Squeeze, and the harder skill underneath both: handing over control and letting something happen instead of making it happen.
The Top
The Top is the secret muscle: hardly anyone uses it in daily life, and for many people it brings the most pleasure of all three. We show you how to find it. A science day in the middle explains what your body is actually doing.
All three in harmony
Base, Center and Top playing together, each in its own way: riding pleasure waves, reverse kegels to release everything you have been tightening, and a look at what comes after.
After thirty days you can find all three muscles, you know how a session fits into your day, and you have a clear sense of what you are reaching for.
All in the Mindgasm app
The sessions live in the Mindgasm app: download it, start the challenge, and each day's session is waiting for you. Free for thirty days, cancel any time.
How Mindgasm works
Music
Each session is guided audio. A voice explains exactly what to do, and music composed for the practice carries the timing: sound cues tell you which muscle to engage and when, the voice tells you how strongly.
Three muscle groups
Base, Center and Top. Most people find the first two in their very first session. The Top takes guidance, and that is what the course is for. By day 22 you play all three together, each in its own way, and that is where it gets interesting.
Attention
Each muscle contraction leaves a small sensation behind. Attention is what makes it grow: the more of it you give, the stronger the feeling gets. That is the whole skill, and everything else on this page serves it.
What it asks of you
- 1 Do not touch your primary sexual organ for pleasure.
- 2 No porn, no arousing media.
- 3 Do the day's session instead.
The sensations this course teaches are quiet ones. They sit underneath the loud ones and stay hidden while the loud ones are running, so turning the volume down for a month is simply how you get to hear them at all. There is no score to keep.
The challenge is a one-time reset: for thirty days you swap the quick release for a deeper, slower kind of pleasure, and your brain gets the time to rewire around it. Mindgasm does not promote long-term abstinence or semen retention.
Free for your first thirty days
New to Mindgasm? Join during November and the trial runs thirty days instead of seven, with the whole app open: every lesson, exercise and ride, plus the session builder.
- Payment details through Apple or Google are required to start.
- Cancel any time during the thirty days and you pay nothing.
- After that it becomes $10 a month unless you cancel.
Understanding pleasure
What if pleasure is not something that happens to you, but something your brain is built to generate on its own?
What is pleasure?
Pleasure is much more than it seems, and a lot deeper than most people think. That is why we made a whole documentary about it.
It shows how the pleasure system in your brain works and the very different ways it gets triggered: the survival system behind it, the spots in your brain where feeling is made, wanting versus liking, and what meditation found out 2500 years before science could measure it.
Every claim is backed by peer-reviewed research. The full script with every source is on the site.
People who did it
In their own words: voices from people who took the challenge, shared on Reddit and in our Discord. You can read more detailed journeys on the user stories page.
“Even only 7 days in, I can’t believe what it’s doing to me. I’ve not yet experienced any orgasms but I’m not masturbating and don’t feel the need to, I’m feeling pleasant sensations all the time.”
“Heya, I’m still within my first month of fooling around with this, and boy… today I did have what I’d say is a noticeable sensation.”
Mindgasm Discord
“How can something so abstract make such a profound feeling? But amazingly it does. My mind was blown! I had to pause the session because it made me really emotional. This journey really is incredible.”
r/Mindgasm
“My advice for anyone curious: ditch porn and masturbation completely. Do the programs and lessons and have faith. Focus on what feels good and explore any patterns in your thoughts. You got this!”
r/Mindgasm
Before you start
Headphones
Recommended. Mindgasm runs on music: it carries the timing and the frisson, and that is the big difference to every other pelvic floor trainer. Through phone speakers it is like watching an IMAX film on an old black-and-white TV.
Set the stage
Declutter, dim the lights, maybe light a candle. A space that says “pleasure happens here” helps your brain switch faster than you think, and a quiet corner of your bedroom is enough. More in Setting the stage.
A notebook
You will feel things you cannot describe and then forget them by the next morning. Write them down on paper.
Somewhere to put the energy
Stopping leaves you with a surplus. Running, the gym, push-ups when an urge arrives, or the project you always wanted to start. Track it, and you will have a second thing to be pleased about by day thirty.
A word with your partner
Thirty days without coming affects both of you. Tell them, and consider doing it together. Closeness and intimacy stay exactly where they are. One body part simply takes a month off.
Questions
I have never meditated. Is that a problem?
No. The course was built for people with no meditation background. The audio walks you through every technique, breathing included, and the muscle work gives you immediate physical feedback, which most people find far easier to hold on to than watching their breath.
Does it work for every body?
Yes. The app guides men and women alike, with instructions for both anatomies.
What if I start on the twentieth?
Then day one is the twentieth. The challenge runs thirty days from whenever you begin, and your free month runs from the day you sign up, so a late start costs you nothing.
What if I fail?
Don't worry, that's life. It's part of your personal challenge and journey. Some days will go your way and some won't. We've all been there.
Fell asleep during a session? Your body probably needed the rest. Pick it up again tomorrow.
Touched yourself or watched porn after all? Notice what led you there, then carry on from where you are.
No time today? Life happens. Tomorrow is a new session.
What counts is your journey as a whole. Every day you come back is a good day.
How do I cancel?
In your Apple or Google subscription settings, any time before day thirty. It takes about four taps and we will remind you before it happens.
Where do I do the challenge?
In the Mindgasm app for iOS and Android. Tap Journeys at the bottom right, then 30 Day Challenge in the left column. Open Week 1 and play Day 01, and come back for one session a day.
How explicit is it?
The tracks describe anatomy and sensation plainly and there is no visual content at all. It is audio, spoken calmly. It feels like a guided meditation. The app is rated 13+ in the App Store.
One session a day, for thirty days.
Stay in the loop
Subscribe to our newsletter to hear first about new tracks, app updates, community highlights and news from the Mindgasm universe.