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 recover your incitement. Let’s get to it. We livein a nature that is designed to stimulate our feelings. Every advertisement foodproduct and social media announce is geared to give us a short race of gratification, which is followed by an emptiness and a desire for more. Big companionships are ableto leverage our thirsts and perform trillions of dollars off of hindering usaddicted. If you don’t have a plan for yourselfyou will be at the benevolence of corporations who will play on your caprices tocontrol you like a marionette. You will sacrifice your free will searching forhappiness in a labyrinth 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 impulses and take your strength back through a practice calleddopamine fasting. What’s that you say? Well first we need an understanding ofdopamine.Dopamine is a brain chemical associated with wanting. according toLoretta Breuning author of’ Habit of a Happy Brain ‘, dopamine is triggered by newrewards. That’s why the first lick of an ice cream cone is paradise. 10 pokes 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 enormou lane to meet your needs.However, with video games and porn locates 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 make the day beneficial only to look up at the end of the day and realise 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 arousing acts for extended periods of time you’ll beable to reset your intelligence and let go 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 health 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 reckless behavior not reducing dopamine itselfand it doesn’t spur 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 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 swimming anothersolution is exposure and response avoidance or ERP for example you encounter anattractive girlfriend 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 appreciation of sadnes and worthlessness drops in by applying ERP you wouldfrequently look at enticing girls on Instagram but refrain from masturbatingI know it’s difficult but you can use a skill called urge surfing which isessentially being attentive for a few minutesbring your attention to where you feel the counsel in your body and simply be withit describe what the hotshots feel like when you are done thank yourselfand set your desire for what you will do next in your period this will becomeeasier over epoch 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 status 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 promotion rehabilitate your reason well sharp-witted 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 stimulant it will take to achieve the sameamount of solace if you don’t devour handled carbohydrate for a few months a singleblueberry could give you the same amount of amusement 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 psychological chewing internet and gaming gamble and shopping thrilland rarity seeking recreational pharmaceuticals and porn and masturbation in step 2follow a dopamine fasting planned for example let’s say you want to reduce theamount of era you waste on your phone you would refrain from applying your phonefor 1 to 4 hours every day 1 day per week one weekend per one-quarter and onefull week per year start tiny and gradually increase the amounts of timeyou deplete away from your phone the latter are specifications not concrete patterns 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 chore and reinforce replacement 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 power of garb here’s what you can try instead numberone identify the behavior the behavior is the activity in this example it’sgetting up moving to the cafeteria buying a coke and boozing it nextidentify the honored you’re itch a hunger drives our behavior and rewardsare what satisfied a desire 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 ocean if after 15 hours you’re lust has subsidedthen it could be you’ve just been thirsty but got into the bad wont ofdrinking a coke instead another day you might go for a accompany and call a friend ifafter 15 times the craving has abated then it could be that you’vejust been desiring social interaction after each different work you trywrite down how “youre feeling” after a number of eras or weeks look for patterns tosee which reward is the one you are truly craving let’s say you discoverthat the remuneration is the sugar higher you get from boozing the coke the next stepthen is to identify the provoke what prompts your longing for a carbohydrate highis at the time of day is it seeing someone else boozing a coke is itseeing a youtube video ad is it because you munch something it can bedifficult to identify the trigger but thankfully discipline tells us thattriggers frequently may be divided into five lists 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 day 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 opt a healthful behaviorthat delivers a honor “youre ever” imploring in our precedent it’s the carbohydrate high-pitched makethe conscious decision to go to a nearby liquor saloon 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 material if you liked thisvideo then consider checking out my path 1% better where I createanimated summaries of life-changing records expressed appreciation for after clas for havingme and thank you for watching.