How I Tricked My Brain To Like Doing Hard Things (dopamine detox)

How I Tricked My Brain To Like Doing Hard Things (dopamine detox)

SUBTITLE'S INFO:

Language: English

Type: Robot

Number of phrases: 370

Number of words: 2482

Number of symbols: 11730

DOWNLOAD SUBTITLES:

DOWNLOAD AUDIO AND VIDEO:

SUBTITLES:

Subtitles generated by robot
00:00
[Music] you probably don't have a problem playing video games or browsing social media on your phone in fact I have no doubt you could sit in front of a screen and do both of those activities for two hours or even longer without breaking your concentration but what about half an hour of studying oof that might be too hard how about working on your side business for another hour hmm doesn't sound too appealing even though you logically know that studying
00:36
exercising building a business or something equally productive we'll bring you more benefits in the long run you still prefer watching TV playing video games and scrolling through social media one might argue that it's obvious why one activity is easy and doesn't require much effort while the other activity is difficult and it requires you to apply yourself but some people seem to have no problem studying exercising or working on their side projects regularly which begs the question why are some people
01:07
more motivated to tackle difficult things and is there a way to make doing difficult things easy to answer this question we need to look at this brain neurotransmitter dopamine dopamine is often considered a pleasure molecule but that's not quite what it does dopamine is what makes us desire things and it's that desire that gives us the motivation to get up and do stuff if you're not sure how powerful dopamine is let me introduce you to a few experiments neuroscientists they're on rats
01:39
the researchers implanted electrodes in the brains of rats whenever the rat pulled a lever the researchers stimulated the rats reward system in the brain the result was that the rats developed a craving so strong they kept pulling the lever over and over for hours the rats will refuse to eat or even sleep they will just keep pressing the lever until they would drop from exhaustion but then the process was reversed the researchers blocked the release of dopamine in the brain's reward center as a result rats became so
02:10
lethargic that even getting up to get a drink of water was not worth the effort they wouldn't eat they didn't want to mate they didn't crave anything at all you could say that the rats lost all will to live however if food was placed directly in their mouths the rats would still eat and enjoy the food they just didn't have the motivation to get up and do it themselves you would think that it's thirst or hunger that motivates us to get food or water but there's also dopamine that plays a key role here those rat experiments might be extreme
02:43
cases but you can see similar effects dopamine has in humans and in our daily lives in fact your brain develops priorities in large part based on how much dopamine it's expecting to get if an activity releases too little dopamine you won't have much motivation to do it but if an activity releases a lot of dopamine you'll be motivated to repeat it over and over so which behaviors release dopamine any activity where you anticipate there's a potential reward releases it but if you know there are no
03:14
immediate rewards with the behavior your brain won't release it for example before you eat comfort food your brain releases dopamine because you anticipate that the food will make you feel good even if it actually makes you feel worse that's because your brain doesn't even care if the high dopamine activity is damaging to you it just wants more of it a stereotypical example would be someone who's a drug addict he knows that what he's doing is not good for him but all he wants is to get more of that drug
03:44
besides getting you high cocaine and heroin released unnatural amounts of dopamine which in turn makes you crave them even more of course it has to be noted that nearly everything releases some amount of dopamine even drinking water when you're thirsty does but the highest dopamine release happens when you get a reward randomly one such example is playing on a slot machine in a casino even if you've only been losing money until that point you eventually expect to get a bigger reward you just don't know when it could happen and in
04:15
today's digital society we are flooding our brains with unnaturally high amounts of dopamine on a daily basis even if we don't know it some examples of high dopamine behaviors include scrolling through social media websites playing video games watching internet pornography etc we anticipate some sort of reward with each one of those behaviors that's why we're constantly checking our phones we expect to see a text message or some other notification and we know that eventually we're going to receive it we're becoming
04:47
like those rats pulling the lever trying to get a new dopamine hit and you might think oh so what it's not like it's harming me in any way but you would be wrong our bodies have a biological system called homeostasis it means that our body likes to keep internal physical and chemical conditions at a balanced level whenever an imbalance occurs our body adapts to it let me give you an example when it's cold outside our body temperature falls as a result we start
05:19
shivering to generate heat and warm the body however when it's hot outside our body temperature rises and we start sweating to lose some of that heat essentially our body is looking to maintain temperature of around 37 degrees Celsius or 98 degrees Fahrenheit no matter what but there is another way homeostasis manifests itself and that is through tolerance for example someone who rarely drinks alcohol will get drunk really fast but someone who drinks on a regular basis will have to drink more
05:51
alcohol because their body has developed a tolerance to it essentially it takes more and more alcohol to make them drunk because they become less sensitive to its effects and it's not much different with dopamine your body tries to maintain homeostasis so it down regulates your dopamine receptors essentially your brain gets used to having high levels of dopamine and those levels become your new normal does you develop a dopamine tolerance this can be a huge problem because the things that don't give you as much dopamine don't interest you any longer and it's
06:23
much more difficult to motivate yourself to do them they feel boring and less fun because they don't release as much dopamine compared to the things that do release it in high amounts that's why people tend to prefer playing video games or browsing the internet compared to studying or working on their business video games make us feel good and comfortable as they you release a lot of sadly things like working hard or reading release it in lower amounts this is one of the reasons why drug addicts who try to quit have a hard time adjusting to a normal life their
06:54
dopamine tolerance gets so high that normal life isn't able to match it they become like those rats from previous experiments who have no motivation to do anything if there's not enough dopamine release and it's not just drug addicts people who are addicted to video games social media or internet pornography experienced the same thing once their dopamine tolerance gets too high they simply aren't able to enjoy low dopamine behaviors which begs the question is there anything that can be done to prevent this the answer is you need to
07:26
perform a dopamine detox by now you might already have an idea what dopamine detox is going to look like what you're going to do is set aside a day where you're going to avoid all the highly stimulating activities you're going to stop flooding your brain with high amounts of dopamine and you're going to let your dopamine receptors recover just a disclaimer if you're suffering from a drug addiction then I suggest you seek professional help as you've probably formed a physiological and psychological dependence and I don't want you to experience any extreme withdrawal
07:59
symptoms now back to the detox for one whole day you will try to have as little fun as possible you won't be using the internet or any technology like your phone or computer you're not allowed to listen to music you're not allowed to masturbate or eat any junk food basically you're going to remove all sources of external pleasure for the entire day you're going to embrace boredom and trust me there will be a lot of boredom you are however allowed to do
08:30
the following go for a walk meditate and be alone with your thoughts reflect on your life and goals write down any ideas you get not on your computer or phone but on a physical piece of paper all of this might seem quite intense but if you want radical results and you want them fast you need to be able to take radical action now you might be asking yourself why this even work you can think of it this way let's say that you've been eating every single meal at the best restaurant
09:01
in your town as a result what happened is that those fancy meals became your new normal if someone offered you a bowl of plain rice you would probably refuse it simply wouldn't taste as good as your usual restaurant meal but if you suddenly find yourself stranded on a deserted island and you're starving suddenly that bowl of plain rice doesn't seem so bad and that is what the dopamine detox does it starves you of all the pleasure you usually get and in turn it makes those less satisfying activities more desirable to put it
09:33
simply dopamine detox works because you become so bored that boring stuff becomes more fun now if you don't want to take such extreme action and starve yourself of all the pleasure you can perform a smaller dopamine detox you're going to pick one day of the week where you're going to refrain from one of your high dopamine behaviors completely whatever that behavior might be maybe checking your phone all the time playing video games on your computer binge watching TV eating junk food watching internet pornography whatever and from
10:05
now on every single week for one whole day you're going to avoid that activity you can still do other things but the behavior you pick is off limits yes you will feel slightly bored but that's the point you want to let her dopamine receptors recover from the unnaturally high dopamine that's been flooding your brain and boredom is going to propel you to do other things that day things that you would normally put off because they don't release as much dopamine and because you're bored it's easier for you to do them of course avoiding high
10:36
dopamine behavior once in a while is good but ideally you should avoid those behaviors altogether or at least as much as possible instead you want to connect more dopamine to the things that will actually benefit you and what I found is that your current high dopamine activities can serve as an incentive to pursue things that actually give you those long-term benefits in other words you could use a high dopamine activity as a reward for completing difficult work and this is exactly what I do myself I track all the difficult low dopamine
11:07
work I do cleaning my apartment practicing the piano reading books doing some sort of exercise creating these videos etc after I'm able to get a certain amount of work done I reward myself with some amount of high dopamine activity at the end of the day the key words here are after and at the end of the day if I indulge in high dopamine behavior first then I'm not going to feel like doing the low dopamine work I'm simply not going to be motivated enough so I always start with
11:37
the difficult things only then I allow myself to indulge in high dopamine activities to give you an example for every completed hour of low dopamine work I reward myself with 15 minutes of high dopamine behavior at the end of the day that means that for eight hours of low dopamine I allow myself roughly two hours of high dopamine behavior of course these are my ratios you can tweak them to your liking also it has to be noted that if you are addicted to something that's damaging to your health then you don't want to treat that
12:08
behavior as a reward instead find a different reward that's not as damaging one that you still think is worth the effort and if you're wondering what my guilty pleasure is it's the internet I can easily get lost there for hours without doing anything else that's why I have this system it's so I'm able to control my addiction but make no mistake even with this system I still plan days where I abstain from high dopamine activities completely to conclude this video I want to say that it is possible
12:40
to make doing difficult things feel easier but when your brain is getting so much dopamine all the time you won't be as excited about working on something that doesn't release much of it that's why you might want to limit your phone and computer usage along with other high dopamine releasing behavior and I can tell you that it's definitely worth it so if you have motivation problems start dopamine detoxing your brain as soon as possible separate yourself from the unnaturally high amounts of dopamine or at least expose yourself to it far less frequently only then will normal everyday low
13:12
dopamine activities become exciting again and you'll be able to do them for longer we are all dopamine addicts to a certain extent and that's a good thing because dopamine motivates us to achieve our goals and improve ourselves but it's up to you to decide where you're going to get your dopamine from how are you going to get it from things that don't benefit you or are you going to get it from working on your long-term goals the choice is yours if you enjoyed this video I would really appreciate if you would gently tap the like button it helps out my channel a
13:44
lot as the almighty YouTube algorithm sees that people like these kinds of videos and it shows my content to a bigger crowd this allows more people to start improving their lives as always thanks for watching and I hope this video made you better than yesterday [Music] you

DOWNLOAD SUBTITLES: