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 rehabilitate your motive. Let’s get to it. We livein a world-wide that is designed to stimulate our affections. Every advertisement foodproduct and social media announce is geared to give us a short scurry of pleasure, which is followed by an emptiness and a hunger for more. Big firms are ableto leverage our cravings and realize trillions of dollars off of preventing usaddicted.If you don’t have a plan for yourselfyou will be at the relief of corporations who will play on your motives 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 motivations and take your supremacy back through a practice calleddopamine fasting. What’s that you say? Well firstly we need an understanding ofdopamine. Dopamine is a brain chemical associated with wanting. according toLoretta Breuning author of’ Dress 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 ability doesn’t see it as new information.Your psyche is alreadylooking for the next huge channel to meet your needs.However, with video games and porn websites and social media your psyche 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 do the day fertile only to look up at the end of the working day and realize youspent four hours mindlessly moving through Instagram and checkingnotifications. You waste time, was all right about yourself and things that used toexcite you no longer arouse you like they used to.That’s where dopamine fasting comes in dopamine fasting is the concept that if youavoid a dopamine inducing works for extended periods of time you’ll beable to reset your brain and “lets get going” of addictive behaviors that negativelyimpact your life it’s usually misunderstood as reducing dopamine butthat’s not true dopamine is necessary to function as a healthy 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 definite guide to dopamine fasting 2.0 the hot Silicon Valley trend.Dopamine fasting 2.0 is better defined. it’s based on cognitive behavioraltherapy it’s about reducing impulsive behavior not shortening 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 prescribed by thousands of professionals worldwidefor changing behavior CBT mixtures based on stimulus controlcan help you reduce a probability of engaging in addictive behaviors forexample when your telephone frolics 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 answers 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 float anothersolution is exposure and response avoidance or ERP for example you insure anattractive girl on Instagram you fill your heart rate increase and your bodytingle so you run to your bedroom hop-skip under the expanses and masturbate into adeep appreciation of unhappines and worthlessness drops in by applying ERP you wouldfrequently look at beautiful girls on Instagram but refrain from masturbatingI know it’s difficult but you can use a procedure announced recommend surfing which isessentially being attentive for a few minutesbring your attention to where you feel the urge in your organization and simply be withit describe what the agitations feel like when you are done thank yourselfand set your purpose for what you will do next in your period this will becomeeasier over period and you’ll likely feel a sense of accomplishment now at thispoint you might be wondering does dopamine fasting genuinely work to manageyour addictions if by dopamine fasting you mean reducinga dopamine tiers the answer is no but if you imply dopamine fasting 2.0 basedon CBT like we are only learned then yes its examination of a hundred and six studiesconcluded that in general the evidence base of CBT is very strong but how doesdopamine fasting assist rebuild your motivating well abrupt or prolongedincreases in dopamine ranks 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 stimulant it will take to achieve the sameamount of desire if you don’t feed managed sugar for a few months a singleblueberry could give you the same amount of gratification 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 eating internet and gaming lottery and patronizing thrilland oddity seeking recreational remedies and porn and masturbation in step 2follow a dopamine fasting planned for example let’s say you want to reduce theamount of hour you waste on your telephone you would refrain from employing your phonefor 1 to 4 hours every day 1 day per week one weekend per fourth and onefull week per year start small-scale and gradually increase the amounts of timeyou spend away from your phone these are specifications not concrete guidelines 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 cravings and that haveso let’s talk about procedure and honor substitution imagine that you have a badhabit of going to the cafeteria to buy a coke every dayevery time you drink the coke you feel bad afterwards and end up gaining weightso you choose 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 boozing it nextidentify the honored you’re crave a craving drives our behavior and rewardsare what fulfilled a lust so ask yourself why you turned to coke at thecafeteria are you thirsty do you want a carbohydrate higha moment to step away from your work you hope social interaction at thecafeteria then experiment with four to five different honors on one day youmight drink a bottle of water if after 15 hours you’re lust has subsidedthen it could be you’ve just been thirsty but got into the bad habit ofdrinking a coke instead another day you might go for a walk and call a friend ifafter 15 hours the craving has receded then it could be that you’vejust been praying social interaction after each different pleasure you trywrite down how you feel after a number of periods or weeks look for motifs tosee which wage is the one you are truly craving let’s say you discoverthat the honor is the sugar higher you get from imbibing the coke the next stepthen is to identify the prompt what provokes your longing for a sugar highis at the time of day is it seeing someone else imbibe a coke is itseeing a youtube video advertisement is it because you eat something it can bedifficult to identify the trigger but thankfully science tells us thattriggers often fall into five categories they are location time andemotional state other beings or the immediately preceding action let’s sayyou discover that your initiation is time based because it always seems to happenaround 3 p. m.Every period regardless of how you feel where you are or any otherthis once you’ve identified the behavior reward and initiation you will likely feela sense of empowerment that you can change your habits so the final step isto make a plan when 3 p. m. would come consciously select a health behaviorthat delivers a remuneration “youre ever” praying in our instance it’s the carbohydrate increase makethe intentional decision to go to a nearby liquor forbid to grab your favorite organicjuice instead of a coke I make from dwelling so one of my favorite things to do is tostock my fridge with cans of flavored fizzy water with natural lemon spices Iget the same reward of having a Coke but without the bad nonsense if you liked thisvideo then consider checking out my channel 1% better where I createanimated summaries of life-changing books expressed appreciation for after clas for havingme and expressed appreciation for for watching

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