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 that is designed to stimulate our emotions. Every advertisement foodproduct and social media announce is geared to give us a short scurry of desire, which is followed by an emptiness and a thirst for more. Big firms are ableto leverage our longings and utter trillions of dollars off of saving usaddicted. If you don’t have a plan for yourselfyou will be at the blessing of corporations who will play on your desires tocontrol you like a marionette. You will relinquish your free will searching forhappiness in a puzzle that’s designed to keep you lost.Studies is demonstrating that on average people 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 superpower back through a practice calleddopamine fasting. What’s that “youre telling”? 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 moves 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 psyche is alreadylooking for the next enormou action to meet your needs.However, with video games and porn websites and social media your ability 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 draw the working day beneficial merely to look up at the end of the day and recognize youspent four hours mindlessly scrolling through Instagram and checkingnotifications.You waste time, was all right 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 stimulating activities for extended periods of time you’ll beable to reset your intelligence and let go of addictive behaviours that negativelyimpact your life it’s routinely 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 clause on mediumtitled the definite template to dopamine fasting 2.0 the red-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 encourage 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 solutions based on stimulus controlcan help you reduce a probability of engaging in addictive behaviors forexample when your phone frisks 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 phone like float anothersolution is revelation and response avoidance or ERP for example you determine anattractive girl on Instagram you fill your heart rate increase and your bodytingle so you run to your bedroom hop-skip for the purposes of the expanses and masturbate into adeep smell of mis and worthlessness drops in by applying ERP you wouldfrequently look at enticing girlfriends on Instagram but refrain from masturbatingI know it’s difficult but you can use a proficiency called exhort surfing which isessentially being wary for a few minutesbring your attention to where you feel the recommend in your person and simply be withit describe what the sensations feel like when you are done thank yourselfand set your goal for what you will do next in your epoch this will becomeeasier over occasion and you’ll likely feel a sense of accomplishment now at thispoint you might be wondering does dopamine fasting truly work to manageyour cravings if by dopamine fasting you mean reducinga dopamine levels the answer is no but if you want dopamine fasting 2.0 basedon CBT like we are only learned then yes its consideration of a hundred and six studiesconcluded that in general the evidence base of CBT is very strong but how doesdopamine fasting assistant rehabilitate your reason well abrupt or prolongedincreases in dopamine heights 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 less stimuli it will take to achieve the sameamount of desire if you don’t eat handled 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 chewing internet and gaming gamble and shopping thrilland originality trying recreational pharmaceuticals and porn and masturbation in step 2follow a dopamine fasting planned for example let’s say you want to reduce theamount of experience you waste on your telephone you would refrain from utilizing your phonefor 1 to 4 hours every day 1 day per week one weekend per part and onefull week per year start big and gradually increase the amounts of timeyou spend away from your telephone the latter are specifications not concrete rulers 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 reward 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 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 wont here’s what you can try instead numberone identify the behavior the behavior is the activity in this example it’sgetting up accompanying to the cafeteria buying a coke and imbibing it nextidentify the reward you’re itch a thirst drives our behavior and rewardsare what filled a longing 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 compensations on one day youmight drink a bottle of spray if after 15 instants you’re hunger 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 foot and call a friend ifafter 15 instants the hunger has subsided then it could be that you’vejust been craving social interaction after each different act you trywrite down how you feel after a number of days or weeks look for patterns tosee which wage is the one you are truly craving let’s say you discoverthat the reward is the sugar higher you get from drinking the coke the next stepthen is to identify the initiation what triggers your crave for a carbohydrate highis at the time of day is it seeing someone else imbibe a coke is itseeing a youtube video advertising is it because you ate something it can bedifficult to identify the trigger but thankfully discipline tells us thattriggers typically shall be divided into five categories they are location time andemotional state other people or the immediately preceding action let’s sayyou discover that your initiation is time based because it ever 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 provoke you will likely feela sense of empowerment that you can change your garbs so the last step isto make a plan when 3 p. m. would come consciously espouse a healthful behaviorthat delivers a honor you are craving in our speciman it’s the sugar high makethe awareness decision to go to a nearby juice table to grab your favorite organicjuice instead of a coke I use from residence 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 stuff if you liked thisvideo then consider checking out my path 1% better where I createanimated summaries of life-changing works expressed appreciation for after school for havingme and thank you for watching

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