The answer depends on what your priority is right? Of it’s to get over your addiction then nofap for long term is better. If you are jacking off to ■■■■ every month then you are never leaving the addiction. Also, you’ll be looking forward to that one day of the month and there’s a very high chance that you will relapse more than once a week. So if you are doing it to get over ■■■■ addiction, try to maintain a long streak. If your reason for nofap is something else then the answer will change accordingly.
Benefits wise, Im on day 346 and I can give credit to nofap for only one thing and that is decrease in acne. That one I can 100% assure you. Rest of the supposed benefits is subjective. By that I mean it ties in with the other hobbies you build up in the process. For example in my case, I look much more muscular than when the started nofap. Many have claimed taht nofap inceases muscle growth. But I’ve been working out consistently for more than 21 months now and been maintaining a good diet. So I can’t really say I’m muscular because of nofap. Further, confidence is another one such benefit. I never had a problem with it before but I can say that Im confident because I look better now. You get the point right? Now if there is some other benefits, there are a lot of supposed benefits out there, that can be achieved solely by doing nofap then that works too. Me personally haven’t found anything apart from acne