Dopamine Fasting 2.0 – Overcome Addiction & Restore Motivation

hi After Skoolers, i’m Brandon from theYouTube channel, One Percent Better better and you’re watching this because you want toovercome your addictions and rebuild your motive. Let’s get to it. We livein a macrocosm that is designed to stimulate our ardours. Every advertisement foodproduct and social media post is geared to give us a short rush of pleasure, which is followed by an emptiness and a crave for more. Big companionships are ableto leverage our lusts and impel trillions of dollars off of obstructing usaddicted. If you don’t have a plan for yourselfyou will be at the benevolence of companionships who will play on your caprices tocontrol you like a puppet. You will sacrifice your free will searching forhappiness in a maze that’s designed to keep you lost.Studies is demonstrating that on average beings use their smartphones for about 3 hours perday. That’s 1095 hours every single year. Thankfully there is a way to regaincontrol over your compulsions and make your strength back through a practice calleddopamine fasting. What’s that “youre telling”? Well first we need an understanding ofdopamine. Dopamine is a brain chemical associated with wanting. according toLoretta Breuning author of’ Habits of a Happy Brain ‘, dopamine is triggered by newrewards. That’s why the first poke of an ice cream cone is sky. 10 licks lateryour attention saunters you start thinking about the next thing on youragenda and the next you still love the ice cream but you don’t feel it as muchbecause your brain doesn’t see it as new information. Your ability is alreadylooking for the next enormou highway to meet your needs.However, with video games and porn sites and social media your mentality ever hasthe next thing to be excited about because they are engineered to triggerconstant dopamine release I’m sure you are familiar with the feeling of wantingto offset the working day beneficial only to look up at the end of the day and recognize youspent four hours mindlessly scrolling through Instagram and checkingnotifications.You waste time, feel bad about yourself and things that used toexcite you no longer excite you like they used to.That’s where dopamine fasting comes in dopamine fasting is the idea that if youavoid a dopamine inducing acts for extended periods of time you’ll beable to reset your mentality and let go of addictive behaviors that negativelyimpact your life it’s routinely misunderstood as reducing dopamine butthat’s not true dopamine is necessary to function as a healthful human being.Dopamine fasting exploded in interest in October 2018 and gained even moreinterest a year later after Dr.Cameron Sepah published an article on mediumtitled the exhaustive guide to dopamine fasting 2.0 the sizzling Silicon Valley trend.Dopamine fasting 2.0 is better defined. it’s based on cognitive behavioraltherapy it’s about reducing reckless behavior not increasing dopamine itselfand it doesn’t promote you to act like a full-blown monk who abstains from allforms of pleasure so what is the science behind dopamine fasting 2.0 well asmentioned before it’s based on cognitive behavioral therapy or CBT CBT is anevidence-based practice and may be required by thousands of professionals worldwidefor changing behavior CBT answers based on stimulus controlcan help you reduce a probability of engaging in addictive behaviors forexample when your phone represents your SMS ringtone you pick up your phone and tapto open the message the ringtone is a stimulus and opening the message is thebehavior here are two solutions number one remove the stimulus byputting your phone in another room or disable notifications or to engage in anactivity that is not compatible with reading your telephone like dive anothersolution is revelation and response prevention or ERP for example you examine anattractive girlfriend on Instagram you fill your heart rate increase and your bodytingle so you run to your bedroom hop-skip under the sheets and masturbate into adeep feel of repent and worthlessness sinks in by applying ERP you wouldfrequently look at alluring girlfriends on Instagram but refrain from masturbatingI know it’s difficult but you can use a proficiency announced push surfing which isessentially being attentive for a few minutesbring your attention to where you feel the insist in your form and simply be withit describe what the impressions feel like when you are done thank yourselfand set your desire for what you will do next in your date this will becomeeasier over day and you’ll likely feel a sense of accomplishment now at thispoint you might be wondering does dopamine fasting certainly work to manageyour cravings if by dopamine fasting you mean reducinga dopamine elevations the answer is no but if you want dopamine fasting 2.0 basedon CBT like we just learned then yes an analysis of a hundred and six studiesconcluded that in general the evidence base of CBT is very strong but how doesdopamine fasting facilitate regenerate your reason well sharp or prolongedincreases in dopamine grades can reduce the amount of dopamine receptors in yourbrain dopamine fasting may help increase theamount of receptors you have through a process called up regulation the moredopamine receptors you have the little stimuli it will take to achieve the sameamount of pleasure if you don’t munch handled carbohydrate for a month a singleblueberry could give you the same amount of solace as your favorite ice creamso how do you dopamine fast there’s two steps in step 1 identify the behaviorsthat are causing you distress impairment or addictiveness 6 common impulsivebehaviors are feeling devouring internet and gaming gambling and browsing thrilland rarity aiming recreational dopes and porn and masturbation in step 2follow a dopamine fasting planned for example let’s say you want to reduce theamount of period you consume on your phone you would refrain from use your phonefor 1 to 4 hours every day 1 day per week one weekend per part and onefull week per year start small and gradually increase the amounts of timeyou waste away from your phone these are guidelines not concrete powers follow afasting schedule that works for you so now you know how to dopamine fast butyou may find it difficult to do keep watching because I’ll share some tipsthat might make it easier for you to overcome your addictions and that haveso let’s talk about chore and compensation replacing imagine that you have a badhabit of going to the cafeteria to buy a coke every dayevery time you suck the coke you feel bad subsequentlies and end up gaining weightso you decide to do a dopamine fast instead of drinking a coke every day youtry to only drink a coke every two days but you find this difficult according tocharles jigs book of the dominance of dres here’s what you can try instead numberone identify the behavior the behavior is the activity in this example it’sgetting up marching to the cafeteria buying a coke and drinking it nextidentify the reward you’re thirst a thirst drives our behavior and rewardsare what slaked a desire so ask yourself why you turned to coke at thecafeteria are you thirsty do you want a sugar higha moment to step away from your work you want social interaction at thecafeteria then experiment with four to five different honors on one day youmight drink a bottle of spray if after 15 times you’re thirst has subsidedthen it could be you’ve just been thirsty but got into the bad habit ofdrinking a coke instead another era you might go for a step and call a friend ifafter 15 times the hunger has de-escalate then it could be that you’vejust been praying social interaction after each different act you trywrite down how “youre feeling” after a number of dates or weeks look for structures tosee which honor is the one you are truly craving let’s say you discoverthat the compensation is the sugar higher you get from drinking the coke the next stepthen is to identify the provoke what triggers your longing for a carbohydrate highis at the time of day is it seeing someone else drinking a coke is itseeing a youtube video advertising is it because you devour something it can bedifficult to identify the trigger but thankfully discipline tells us thattriggers usually shall be divided into five lists they are location time andemotional state other people or the immediately preceding action let’s sayyou had found that your trigger is time based because it always seems to happenaround 3 p. m.Every daylight regardless of how you feel where you are or any otherthis once you’ve identified the behavior reward and provoke you will likely feela sense of empowerment that you can change your attires so the final step isto make a plan when 3 p. m. comes around consciously espouse a healthy behaviorthat delivers a remuneration you are desiring in our lesson it’s the carbohydrate increase makethe conscious decision to go to a nearby liquor disallow to grab your favorite organicjuice instead of a coke I operate from residence so one of my favorite things to do is tostock my fridge with cans of flavored fizzy water with natural lemon flavors Iget the same reward of having a Coke but without the bad material if you liked thisvideo then consider checking out my canal 1% better where I createanimated summaries of life-changing notebooks thank you after school for havingme and thank you for watching

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