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 cravings and rebuild your incitement. Let’s get to it. We livein a world that is designed to stimulate our sensations. Every advertisement foodproduct and social media post is geared to give us a short scurry of pleasure, which is followed by an emptiness and a itch for more. Big corporations are ableto leverage our hungers and obligate trillions of dollars off of deterring usaddicted. If you don’t have a plan for yourselfyou will be at the benevolence of business who will play on your compulsions tocontrol you like a marionette. You will sacrifice your free will searching forhappiness in a maze that’s designed to keep you lost.Studies show that on average parties 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 make your influence 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 lick of an ice cream cone is heaven. 10 pokes lateryour attention ambles 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 immense path to meet your needs.However, with video games and porn sites and social media your psyche always 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 perform the working day fertile exclusively to look up at the end of the day and realize youspent four hours mindlessly moving through Instagram and checkingnotifications. You waste time, feel bad 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 quickening tasks for extended periods of time you’ll beable to reset your brain and “lets get going” of addictive demeanors that negativelyimpact your life it’s often 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 essay on mediumtitled the exhaustive 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 instinctive behavior not increasing dopamine itselfand it doesn’t inspire 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 answers based on stimulus controlcan help you reduce a probability of engaging in addictive behaviors forexample when your phone 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 mixtures 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 showing and response prevention or ERP for example you check anattractive girl on Instagram you fill your heart rate increase and your bodytingle so you run to your bedroom move for the purposes of the expanses and masturbate into adeep smell of mis and worthlessness settles in by applying ERP you wouldfrequently look at handsome daughters on Instagram but refrain from masturbatingI know it’s difficult but you can use a technique announced recommend surfing which isessentially being attentive for a few minutesbring your attention to where you feel the implore in your torso and simply be withit describe what the superstars feel like when you are done thank yourselfand set your objective for what you will do next in your day this will becomeeasier over age 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 positions the answer is no but if you mean dopamine fasting 2.0 basedon CBT like we just 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 facilitate restore your incitement well abrupt or prolongedincreases in dopamine tiers 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 stimulation it will take to achieve the sameamount of please if you don’t dine treated sugar for a month a singleblueberry could give you the same amount of please 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 shopping thrilland rarity attempting recreational treats and porn and masturbation in step 2follow a dopamine fasting schedule for example let’s say you want to reduce theamount of era you consume on your telephone you would refrain from squandering your phonefor 1 to 4 hours every day 1 day per week one weekend per one-quarter and onefull week per year start small and gradually increase the quantity of timeyou expend away from your phone these are guidelines not concrete settles 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 number 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 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 superpower of practice here’s what you can try instead numberone identify the behavior the behavior is the activity in this example it’sgetting up ambling to the cafeteria buying a coke and drinking it nextidentify the reinforced you’re lust a hunger drives our behavior and rewardsare what quenched a thirst 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 want social interaction at thecafeteria then experiment with four to five different remunerations on one day youmight drink a bottle of ocean if after 15 times you’re itch has subsidedthen it could be you’ve just been thirsty but got into the bad habit ofdrinking a coke instead another date you might go for a walk and call a friend ifafter 15 instants the thirst has receded then it could be that you’vejust been praying social interaction after each different activity you trywrite down how you feel after a number of periods or weeks look for blueprints tosee which compensation is the one you are truly craving let’s say you discoverthat the payoff is the sugar higher you get from drinking the coke the next stepthen is to identify the trigger what provokes your lust for a sugar highis at the time of day is it seeing someone else booze a coke is itseeing a youtube video advertisement is it because you ate something it can bedifficult to identify the trigger but thankfully science tells us thattriggers usually fall into five lists they are location time andemotional state other beings or the immediately preceding action let’s sayyou discover that your trigger is time located because it always seems to happenaround 3 p. m.every day 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 garbs so the final step isto make a plan when 3 p. m. comes around consciously choice a health behaviorthat delivers a remuneration “youre ever” praying in our example it’s the carbohydrate increase makethe self-conscious decision to go to a nearby liquid forbid to grab your favorite organicjuice instead of a coke I succeed from home 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 substance if you liked thisvideo then consider checking out my canal 1% better where I createanimated summing-ups of life-changing books thank you after institution for havingme and expressed appreciation for for watching.

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