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Assorted YouTube videos, Dopamine Fasting 2.0 - Overcome Addiction & Restore Motivation

Dopamine Fasting 2.0 - Overcome Addiction & Restore Motivation

hi After Skoolers, i'm Brandon from the YouTube channel, One Percent Better better and you're

watching this because you want to overcome your addictions and restore

your motivation. Let's get to it. We live in a world that is designed to stimulate

our emotions. Every advertisement food product and social media post is geared

to give us a short rush of pleasure, which is followed by an emptiness and a

craving for more. Big companies are able to leverage our cravings and make

trillions of dollars off of keeping us addicted. If you don't have a plan for

yourself you will be at the mercy of companies

who will play on your impulses to control you like a puppet. You will

sacrifice your free will searching for happiness in a maze that's designed to

keep you lost. Studies show that on average people use

their smartphones for about 3 hours per day. That's 1095 hours every single year.

Thankfully there is a way to regain control over your impulses and take your

power back through a practice called dopamine fasting. What's that you say?

Well first we need an understanding of dopamine. Dopamine is a brain chemical

associated with wanting. according to Loretta Breuning author of 'Habits of a

Happy Brain', dopamine is triggered by new rewards. That's why the first lick of an

ice cream cone is heaven. 10 licks later your attention wanders you start

thinking about the next thing on your agenda and the next you still love the

ice cream but you don't feel it as much because your brain doesn't see it as new

information. Your brain is already looking for the next great way to meet

your needs. However, with video games and porn sites

and social media your brain always has the next thing to be excited about

because they are engineered to trigger constant dopamine release I'm sure you

are familiar with the feeling of wanting to make the day productive only to look

up at the end of the day and realize you spent four hours mindlessly scrolling

through Instagram and checking notifications. You waste time, feel bad

about yourself and things that used to excite you no longer excite you like

they used to. That's where dopamine fasting comes in

dopamine fasting is the idea that if you avoid a dopamine stimulating activities

for extended periods of time you'll be able to reset your brain and let go of

addictive behaviors that negatively impact your life it's commonly

misunderstood as reducing dopamine but that's not true dopamine is necessary to

function as a healthy human being. Dopamine fasting exploded in interest in

October 2018 and gained even more interest a year later after Dr. Cameron

Sepah published an article on medium titled the definitive guide to dopamine

fasting 2.0 the hot Silicon Valley trend. Dopamine fasting 2.0 is better defined.

it's based on cognitive behavioral therapy it's about reducing impulsive

behavior not reducing dopamine itself and it doesn't encourage you to act like

a full-blown monk who abstains from all forms of pleasure so what is the science

behind dopamine fasting 2.0 well as mentioned before it's based on cognitive

behavioral therapy or CBT CBT is an evidence-based practice and prescribed

by thousands of professionals worldwide for changing behavior

CBT solutions based on stimulus control can help you reduce a probability of

engaging in addictive behaviors for example when your phone plays your SMS

ringtone you pick up your phone and tap to open the message the ringtone is a

stimulus and opening the message is the behavior here are two solutions

number one remove the stimulus by putting your phone in another room or

disable notifications or to engage in an activity that is not compatible with

reading your phone like swimming another solution is exposure and response

prevention or ERP for example you see an attractive girl on Instagram you fill

your heart rate increase and your body tingle so you run to your bedroom hop

under the sheets and masturbate into a deep sense of regret and worthlessness

sinks in by applying ERP you would frequently look at attractive girls on

Instagram but refrain from masturbating I know it's difficult but you can use a

technique called urge surfing which is essentially being mindful for a few

minutes bring your attention to where you feel

the urge in your body and simply be with it describe what the sensations feel

like when you are done thank yourself and set your intention for what you will

do next in your day this will become easier over time and you'll likely feel

a sense of accomplishment now at this point you might be wondering does

dopamine fasting really work to manage your addictions

if by dopamine fasting you mean reducing a dopamine levels the answer is no but

if you mean dopamine fasting 2.0 based on CBT like we just learned then yes an

analysis of a hundred and six studies concluded that in general the evidence

base of CBT is very strong but how does dopamine fasting help restore your

motivation well sharp or prolonged increases in dopamine levels can reduce

the amount of dopamine receptors in your brain

dopamine fasting may help increase the amount of receptors you have through a

process called up regulation the more dopamine receptors you have the less

stimuli it will take to achieve the same amount of pleasure if you don't eat

processed sugar for a month a single blueberry could give you the same amount

of pleasure as your favorite ice cream so how do you dopamine fast there's two

steps in step 1 identify the behaviors that are causing you distress impairment

or addictiveness 6 common impulsive behaviors are emotional eating internet

and gaming gambling and shopping thrill and novelty seeking recreational drugs

and porn and masturbation in step 2 follow a dopamine fasting schedule for

example let's say you want to reduce the amount of time you waste on your phone

you would refrain from using your phone for 1 to 4 hours every day 1 day per

week one weekend per quarter and one full week per year start small and

gradually increase the amounts of time you spend away from your phone these are

guidelines not concrete rules follow a fasting schedule that works for you so

now you know how to dopamine fast but you may find it difficult to do keep

watching because I'll share some tips that might make it easier for you to

overcome your addictions and that have so let's talk about routine and reward

replacement imagine that you have a bad habit of going to the cafeteria to buy a

coke every day every time you drink the coke you feel

bad afterwards and end up gaining weight so you decide to do a dopamine fast

instead of drinking a coke every day you try to only drink a coke every two days

but you find this difficult according to charles jigs book of the power of habit

here's what you can try instead number one identify the behavior the behavior

is the activity in this example it's getting up walking to the cafeteria

buying a coke and drinking it next identify the reward you're craving a

craving drives our behavior and rewards are what satisfied a craving so ask

yourself why you turned to coke at the cafeteria

are you thirsty do you want a sugar high a moment to step away from your work you

desire social interaction at the cafeteria then experiment with four to

five different rewards on one day you might drink a bottle of water if after

15 minutes you're craving has subsided then it could be you've just been

thirsty but got into the bad habit of drinking a coke instead another day you

might go for a walk and call a friend if after 15 minutes the craving has

subsided then it could be that you've just been craving social interaction

after each different activity you try write down how you feel after a number

of days or weeks look for patterns to see which reward is the one you are

truly craving let's say you discover that the reward is the sugar higher you

get from drinking the coke the next step then is to identify the trigger what

triggers your craving for a sugar high is at the time of day is it seeing

someone else drinking a coke is it seeing a youtube video advertisement is

it because you ate something it can be difficult to identify the trigger but

thankfully science tells us that triggers usually fall into five

categories they are location time and emotional state other people or the

immediately preceding action let's say you discover that your trigger is time

based because it always seems to happen around 3 p.m. every day regardless of

how you feel where you are or any other this once you've identified the behavior

reward and trigger you will likely feel a sense of empowerment that you can

change your habits so the final step is to make a plan when 3 p.m. comes around

consciously choose a healthy behavior that delivers a reward you are craving

in our example it's the sugar high make the conscious decision to go to a nearby

juice bar to grab your favorite organic juice instead of a coke I work from home

so one of my favorite things to do is to stock my fridge with cans of flavored

fizzy water with natural lemon flavors I get the same reward of having a Coke but

without the bad stuff if you liked this video then consider checking out my

channel 1% better where I create animated summaries of life-changing

books thank you after school for having me and thank you for watching

Dopamine Fasting 2.0 - Overcome Addiction & Restore Motivation Jeûne de dopamine|Jeûne de dopamine|||| Motivation reset strategy|Abstaining from stimuli|||| |断食|||回復する| Dopaminfasten 2.0 - Sucht überwinden & Motivation wiederherstellen Dopamine Fasting 2.0 - Overcome Addiction & Restore Motivation Ayuno dopaminérgico 2.0: supere la adicción y recupere la motivación Jeûne à la dopamine 2.0 - Vaincre la dépendance et restaurer la motivation Digiuno di dopamina 2.0 - Superare la dipendenza e ripristinare la motivazione ドーパミン断食2.0 - 中毒を克服し、やる気を取り戻す 도파민 단식 2.0 - 중독 극복 및 동기 부여 회복 Jejum de Dopamina 2.0 - Superar o vício e restaurar a motivação Dopamin Orucu 2.0 - Bağımlılığın Üstesinden Gelin ve Motivasyonu Geri Kazanın 多巴胺禁食 2.0 - 克服成瘾和恢复动力 多巴胺禁食 2.0 - 克服成癮和恢復動力

hi After Skoolers, i'm Brandon from the YouTube channel, One Percent Better better and you're ||après l'école||Salut, After Skoolers, je suis Brandon|||||||||| ||Ciao Studenti|||||||||||| ||Después de clases|||||||||||| salut After Skoolers, je suis Brandon de la chaîne YouTube, One Percent Better better et vous êtes Привет, After Skoolers, я Брэндон с YouTube-канала "На один процент лучше", и вы Merhaba After Skoolers, ben YouTube kanalından Brandon, One Percent Better better ve siz

watching this because you want to overcome your addictions and restore ||||||||依存|| ||||||||||riprendere il controllo regarder ceci parce que vous voulez surmonter vos dépendances et restaurer bunu izliyorsunuz çünkü bağımlılıklarınızın üstesinden gelmek ve

your motivation. Let's get to it. We live in a world that is designed to stimulate Давайте приступим. Мы живем в мире, который создан для того, чтобы стимулировать Motivasyonunuz. Hadi başlayalım. İnsanları harekete geçirmek için tasarlanmış bir dünyada yaşıyoruz.

our emotions. Every advertisement food product and social media post is geared |||||||||||axé sur |||||||||||orientato ||||||||medios de comunicación|||dirigido a |||||||||||調整された

to give us a short rush of pleasure, which is followed by an emptiness and a |||||||||||||vide intérieur|| |||||||||||||空虚感||

craving for more. Big companies are able to leverage our cravings and make ||||||||||envies|| ||||||||sfruttare|||| ansias de más||||||||aprovecharse de|||| ||||||||活用する||欲求|| pragnienie więcej. Duże firmy są w stanie wykorzystać nasze pragnienia i sprawić, że

trillions of dollars off of keeping us addicted. If you don't have a plan for 讓我們上癮可以節省數萬億美元。如果你沒有計劃

yourself you will be at the mercy of companies ||||||la merci|| 你自己就會受到公司的擺佈

who will play on your impulses to control you like a puppet. You will |||||||||||marionnette|| |||||衝動||||||操り人形|| 誰會利用你的衝動像木偶一樣控制你。你會

sacrifice your free will searching for happiness in a maze that's designed to |||||||||labyrinthe|||

keep you lost. Studies show that on average people use

their smartphones for about 3 hours per day. That's 1095 hours every single year.

Thankfully there is a way to regain control over your impulses and take your ||||||riacquistare||||||| 值得慶幸的是,有一種方法可以重新掌控你的衝動並控制你的情緒。

power back through a practice called dopamine fasting. What's that you say? |||||||digiuno di dopamina||||

Well first we need an understanding of dopamine. Dopamine is a brain chemical ||||||||||||substance chimique

associated with wanting. according to Loretta Breuning author of 'Habits of a ||desiderio di|||||||||

Happy Brain', dopamine is triggered by new rewards. That's why the first lick of an ||||||||||||leccata di un||

ice cream cone is heaven. 10 licks later your attention wanders you start ||cornet de glace|||coups de langue||||se disperse|| |||||||||si distrae|| |||||||||se desvía||

thinking about the next thing on your agenda and the next you still love the |||||||議題||||||| |||||||próxima tarea||||||| ||||||||||||ancora||

ice cream but you don't feel it as much because your brain doesn't see it as new

information. Your brain is already looking for the next great way to meet

your needs. However, with video games and porn sites |||||||sites pornographiques|

and social media your brain always has the next thing to be excited about

because they are engineered to trigger constant dopamine release I'm sure you |||conçus pour|||||||| |||diseñados|||constante|||||

are familiar with the feeling of wanting to make the day productive only to look

up at the end of the day and realize you spent four hours mindlessly scrolling |||||||||||||machinalement| ||||||||気づく|||||無意識に|スクロール |||||||||||||sin pensar| |||||||||||||senza pensare|

through Instagram and checking notifications. You waste time, feel bad

about yourself and things that used to excite you no longer excite you like |||||||enthousiasmer||||||

they used to. That's where dopamine fasting comes in

dopamine fasting is the idea that if you avoid a dopamine stimulating activities |||||||||||stimulant de dopamine|

for extended periods of time you'll be able to reset your brain and let go of |||||||||réinitialiser|||||| |||||||||リセット|||||| |||||||||reiniciar||||||

addictive behaviors that negatively impact your life it's commonly

misunderstood as reducing dopamine but that's not true dopamine is necessary to mal compris|||||||||||

function as a healthy human being. Dopamine fasting exploded in interest in ||||||||aumentó enormemente|||

October 2018 and gained even more interest a year later after Dr. Cameron ||ottenuto|||||||||

Sepah published an article on medium titled the definitive guide to dopamine ||||||||définitif||| ||||||||決定的な|||

fasting 2.0 the hot Silicon Valley trend. Dopamine fasting 2.0 is better defined. |||Silicon Valley||||||| |||||tendencia|||||

it's based on cognitive behavioral therapy it's about reducing impulsive ||||comportamentale|||||

behavior not reducing dopamine itself and it doesn't encourage you to act like

a full-blown monk who abstains from all forms of pleasure so what is the science ||complet|moine ascétique||s'abstient|||||||||| |完全な|完全な|僧侶||禁欲する|||||||||| ||completo||||||||||||| |||||si astiene||||||||||

behind dopamine fasting 2.0 well as mentioned before it's based on cognitive

behavioral therapy or CBT CBT is an evidence-based practice and prescribed ||||TCC||||||| |||||||||||処方された

by thousands of professionals worldwide for changing behavior

CBT solutions based on stimulus control can help you reduce a probability of ||||stimulus||||||||

engaging in addictive behaviors for example when your phone plays your SMS |||||||||||SMS

ringtone you pick up your phone and tap to open the message the ringtone is a sonnerie de téléphone||||||||||||||| 着信音|||||||||||||||

stimulus and opening the message is the behavior here are two solutions

number one remove the stimulus by putting your phone in another room or

disable notifications or to engage in an activity that is not compatible with |||||||||||compatible avec| 禁用通知或參與不相容的活動

reading your phone like swimming another solution is exposure and response

prevention or ERP for example you see an attractive girl on Instagram you fill Prévention ou ERP||||||||||||| 防止||||||||||||| |||||||||||||riempi

your heart rate increase and your body tingle so you run to your bedroom hop |||||||formicolio||||||| |||||||hormigueo||||||| |||||||しびれ|||||||

under the sheets and masturbate into a deep sense of regret and worthlessness ||draps||se masturber||||||||sentiment d'inutilité ||lenzuola||||||||||senso di inutilità ||||||||||||inutilidad ||シーツ||自慰する||||||||

sinks in by applying ERP you would frequently look at attractive girls on s'installe|||||||||||| 沈む|||||||||||| 透過應用 ERP,你會經常在網路上看到漂亮的女孩

Instagram but refrain from masturbating I know it's difficult but you can use a ||||se masturber||||||||| ||abstente de|||||||||||

technique called urge surfing which is essentially being mindful for a few |||サーフィン|||||マインドフル||| ||impulso||||||consciente|||

minutes bring your attention to where you feel

the urge in your body and simply be with it describe what the sensations feel |impulso|||||||||||||

like when you are done thank yourself and set your intention for what you will

do next in your day this will become easier over time and you'll likely feel

a sense of accomplishment now at this point you might be wondering does |||senso di realizzazione||||||||chiedendo se| |||sentido de logro||||||||preguntándote| |||達成|||||||||

dopamine fasting really work to manage your addictions

if by dopamine fasting you mean reducing a dopamine levels the answer is no but

if you mean dopamine fasting 2.0 based on CBT like we just learned then yes an

analysis of a hundred and six studies concluded that in general the evidence

base of CBT is very strong but how does dopamine fasting help restore your

motivation well sharp or prolonged increases in dopamine levels can reduce ||||長期的な||||||

the amount of dopamine receptors in your brain ||||receptores de dopamina|||

dopamine fasting may help increase the amount of receptors you have through a

process called up regulation the more dopamine receptors you have the less |||調節|||||||| |||regulación al alza||||||||

stimuli it will take to achieve the same amount of pleasure if you don't eat stimuli nécessaires||||||||||||||

processed sugar for a month a single blueberry could give you the same amount |||||||myrtille|||||| |||||||mirtillo intero|||||| |||||||ブルーベリー||||||

of pleasure as your favorite ice cream so how do you dopamine fast there's two ||||||||||||ayuno de dopamina||

steps in step 1 identify the behaviors that are causing you distress impairment ||||||||||détresse|déficience ||||||||||angoscia|menomazione ||||||||||angustia|deterioro ||||||||||苦痛|障害

or addictiveness 6 common impulsive behaviors are emotional eating internet |addiction||||||| |dipendenza||||||| |中毒性|||||||

and gaming gambling and shopping thrill and novelty seeking recreational drugs ||gioco d'azzardo|||emozione||novità|||

and porn and masturbation in step 2 follow a dopamine fasting schedule for |||masturbation||||||||

example let's say you want to reduce the amount of time you waste on your phone ||||||||cantidad de tiempo|||||||

you would refrain from using your phone for 1 to 4 hours every day 1 day per 您每天會避免使用手機 1 到 4 小時 每天 1 天

week one weekend per quarter and one full week per year start small and

gradually increase the amounts of time you spend away from your phone these are

guidelines not concrete rules follow a fasting schedule that works for you so

now you know how to dopamine fast but you may find it difficult to do keep

watching because I'll share some tips that might make it easier for you to |||condividere||||||||||

overcome your addictions and that have so let's talk about routine and reward

replacement imagine that you have a bad habit of going to the cafeteria to buy a remplacement|||||||||||||||

coke every day every time you drink the coke you feel coca-cola||||||||||

bad afterwards and end up gaining weight so you decide to do a dopamine fast |||||体重が増える|||||||||

instead of drinking a coke every day you try to only drink a coke every two days invece di||||||||||||||||

but you find this difficult according to charles jigs book of the power of habit ||||||||"tours de main"|||||| ||||||||"Jigs" in this context could be a proper noun, so it might not need translation. However, if it refers to a concept or term from the book, it could be translated as "Jigs" itself. If you need a more specific translation, please provide additional context.||||||

here's what you can try instead number one identify the behavior the behavior

is the activity in this example it's getting up walking to the cafeteria

buying a coke and drinking it next identify the reward you're craving a

craving drives our behavior and rewards are what satisfied a craving so ask desiderio intenso|||||||||||| 欲求||||||||||||

yourself why you turned to coke at the cafeteria

are you thirsty do you want a sugar high a moment to step away from your work you ||assoiffé|||||||||||||||

desire social interaction at the cafeteria then experiment with four to

five different rewards on one day you might drink a bottle of water if after

15 minutes you're craving has subsided then it could be you've just been ||||s'est apaisée||||||| ||||収まった||||||| ||||disminuido|||||||

thirsty but got into the bad habit of drinking a coke instead another day you

might go for a walk and call a friend if after 15 minutes the craving has

subsided then it could be that you've just been craving social interaction

after each different activity you try write down how you feel after a number

of days or weeks look for patterns to see which reward is the one you are

truly craving let's say you discover that the reward is the sugar higher you

get from drinking the coke the next step then is to identify the trigger what

triggers your craving for a sugar high is at the time of day is it seeing déclencheurs de fringale||||||||||||||| inneschi|||||||||||||||

someone else drinking a coke is it seeing a youtube video advertisement is |||||||||||広告|

it because you ate something it can be difficult to identify the trigger but

thankfully science tells us that triggers usually fall into five ありがたいことに|||||||||

categories they are location time and emotional state other people or the

immediately preceding action let's say you discover that your trigger is time |précédent immédiat||||tu découvres|||||| |前の|||||||||| |inmediatamente anterior||||||||||

based because it always seems to happen around 3 p.m. every day regardless of ||||||||||||indipendentemente da| ||||||||||||sin importar|

how you feel where you are or any other this once you've identified the behavior

reward and trigger you will likely feel a sense of empowerment that you can ||||||||||senso di potere||| ||||||||||sentido de empoderamiento|||

change your habits so the final step is to make a plan when 3 p.m. comes around

consciously choose a healthy behavior that delivers a reward you are craving

in our example it's the sugar high make the conscious decision to go to a nearby

juice bar to grab your favorite organic juice instead of a coke I work from home

so one of my favorite things to do is to stock my fridge with cans of flavored ||||||||||||||boîtes de conserve||aromatisées ||||||||||riempire||||lattine di bevande|| ||||||||||abastecer|||con||| 所以我最喜歡做的事情之一就是在冰箱裡裝滿罐裝調味品

fizzy water with natural lemon flavors I get the same reward of having a Coke but ||||citron naturel||||||||||| 炭酸の||||||||||||||| agua con gas||||||||||||||| 帶有天然檸檬味的碳酸水 我得到了與喝可樂相同的獎勵,但是

without the bad stuff if you liked this video then consider checking out my

channel 1% better where I create animated summaries of life-changing |||||animés|résumés animés||| ||||||要約|||

books thank you after school for having me and thank you for watching