How to Stop Wasting your Life │ Full Dopamine Detox Protocol

Summary

This video offers a comprehensive guide to 'dopamine detoxing,' a process designed to help individuals regain control over their focus and mental clarity by reducing overstimulation from social media, TV, and other instant gratification sources. The protocol involves three phases: preparation, execution, and restoration. Preparation includes setting a purpose and planning the detox. Execution involves daily practices like self-reflection, exercise, and connecting with others. Restoration is about reintroducing certain activities mindfully. The video emphasizes intentional living and provides practical steps for self-improvement.

Takeaways

• 🔄 Dopamine detoxing is about changing behaviors rather than a quick fix; it's a process that requires intention and a structured approach.
• 🎯 The first step in a successful dopamine detox is preparation, which includes setting a clear purpose and understanding the consequences of not changing.
• ⏰ A minimum of seven days is recommended for a full detox mode to allow the brain to reset and reduce overstimulation.
• 🚫 Four non-negotiable categories to cut out during detox are binge tech, unhealthy sex, consumables (like alcohol and junk food), and thrill-seeking behaviors.
• 🧘‍♂️ Self-reflection, exercise, and connecting with others are daily practices to recondition the brain towards healthy dopamine alternatives.
• 🏋️‍♀️ Exercise not only boosts dopamine release but also improves mood, focus, and overall health.
• 🗣️ Engaging in meaningful conversations with others can release dopamine and contribute to personal growth.
• 🔄 Restoration is the final phase where you reintroduce certain activities back into your life with careful consideration and intentionality.
• 🚫 The goal of restoration is not to return to old habits but to become anti-fragile, using the detox period to emerge stronger and more in control.
• ⏳ The protocol suggests not exceeding 30 days for the detox period, as this is enough time to reach a state of dopamine homeostasis.

Q & A

What is the main focus of the video script?

The main focus of the video script is on 'dopamine detoxing', a process aimed at regaining control over one's life by reducing the consumption of instant gratification and distractions, such as social media and binge-watching TV shows, to improve focus and mental clarity.

Why does the speaker believe that many people don't see results from dopamine detox?

The speaker believes that many people don't see results from dopamine detox because they don't have a proper protocol, and they often treat it like a quick fix rather than a process that requires intention and change in behavior.

What are the three steps of the dopamine detox protocol mentioned in the script?

The three steps of the dopamine detox protocol are: 1) Preparation, which includes setting clear rules and objectives; 2) Execution, where one begins the detox and practices self-reflection, exercise, and connecting with others; 3) Restoration, where one reintroduces certain activities back into their life with careful consideration and intention.

What is the significance of the 'purpose' in the preparation phase of the dopamine detox?

The 'purpose' in the preparation phase is significant because it helps individuals understand the extent of their health concerns and visualize the consequences of not changing their behavior, which sparks a desire for change and is crucial for the success of the detox.

What are the four non-negotiable categories that need to be cut out during the execution phase of the dopamine detox?

The four non-negotiable categories to be cut out during the execution phase are: binge tech (social media, TV subscriptions, video games, etc.), unhealthy sex (pornography, masturbation, dating apps), consumables (alcohol, recreational drugs, junk food), and thrill-seeking behaviors (gambling, shopping sprees, extreme sports).

Why does the speaker suggest blocking YouTube during the detox, even though they are a YouTuber?

The speaker suggests blocking YouTube during the detox because it is a significant source of instant gratification and dopamine release. Even as a YouTuber, they acknowledge the need to prevent getting sucked into the void of endless scrolling, which can detract from the goals of the detox.

What is the recommended minimum duration for the full detox mode according to the script?

The recommended minimum duration for the full detox mode is at least seven days, allowing the brain to reset and the dopamine receptors to return to a state of balance or homeostasis.

How does the speaker suggest using self-reflection during the execution phase of the dopamine detox?

The speaker suggests using self-reflection by dedicating at least 10 minutes a day to activities such as meditation, journaling, or gratitude practice. This helps in becoming aware of one's thoughts and emotions, which is essential for self-improvement and change.

What is the purpose of the restoration phase in the dopamine detox protocol?

The purpose of the restoration phase is to reintroduce certain activities back into one's life with intention and consideration, ensuring they align with personal values and contribute to becoming the person one wants to be, thus building a stronger and more intentional lifestyle.

Why does the speaker believe that the detox should not go beyond 30 days?

The speaker believes that the detox should not go beyond 30 days because once dopamine homeostasis is reached, the restoration phase can help build a more intentional and balanced life. Extending the detox beyond this point is not necessary for achieving the protocol's goals.

Outlines

00:00

📱 Dopamine Detox: Breaking Free from Digital Distractions

The paragraph introduces the concept of dopamine detoxing as a solution to the problem of being stuck in a cycle of digital distractions like social media and binge-watching TV shows. It clarifies that detoxing is not a quick fix but a process of intentional change. The speaker shares their personal experience with a detox protocol that helped improve focus and mental clarity. The protocol consists of three steps: preparation, which involves setting clear objectives and rules; execution, which requires cutting out specific dopamine-triggering activities; and restoration, which is not detailed in this paragraph.

05:02

🛠️ Preparing for Change: The Dopamine Detox Protocol

This section delves into the preparation phase of the dopamine detox protocol. It emphasizes the importance of having a clear purpose for detoxing and understanding the consequences of not changing one's behavior. The speaker outlines four non-negotiable categories to cut out: binge tech, unhealthy sex, consumables (like alcohol and junk food), and thrill-seeking behaviors. The goal is to take back control from these dopamine-releasing activities and to reset the brain's dopamine receptors to a balanced state.

10:03

🏋️‍♂️ Execution: Embracing Boredom and Reconditioning the Brain

The paragraph discusses the execution phase of the dopamine detox, where the individual begins to experience the emotional challenges of disconnecting from instant gratification sources. It suggests that boredom is a natural response that should be tolerated as the brain's dopamine receptors rebalance. The speaker introduces three daily practices to support this phase: self-reflection, exercise, and connecting with others. These activities are meant to recondition the brain towards healthier dopamine release and to improve mood, focus, and overall well-being.

15:03

🔄 Restoration: Reintroducing Dopamine-Releasing Activities Intentionally

The final paragraph focuses on the restoration phase of the dopamine detox, where the individual begins to reintroduce previously cut-out activities into their life. The speaker argues for intentionality and alignment with personal values when deciding what to bring back. The goal is to become 'anti-fragile,' emerging stronger and more in control after the detox. The speaker shares personal examples of how they reintegrated social media into their life with clear intentions and time limits, highlighting the importance of balance and self-control.

Keywords

💡Dopamine Detox

Dopamine detox refers to a process of abstaining from activities or substances that trigger the release of dopamine, a neurotransmitter associated with pleasure and reward, in order to regain control over one's habits and improve focus. In the video, the speaker discusses a personal protocol for dopamine detoxing to break free from distractions like social media and improve mental clarity.

💡Instant Gratification

Instant gratification is the immediate satisfaction of a desire or need without delay. The video emphasizes how modern technologies, like social media and video games, are designed to provide instant gratification, which can lead to addiction and distract from long-term goals. The speaker suggests reducing exposure to such stimuli as part of the detox process.

💡Desensitization

Desensitization is a biological mechanism where cells reduce their response to overstimulation. In the context of the video, the speaker explains that overexposure to dopamine-releasing activities can lead to desensitization, where one needs more and more stimulation to achieve the same level of satisfaction, highlighting the need for a detox to reset the brain's dopamine receptors.

💡Protocol

A protocol in this video refers to a systematic plan or set of steps designed to achieve a specific outcome, in this case, a successful dopamine detox. The speaker outlines a three-step protocol that includes preparation, execution, and restoration, providing a structured approach to changing habits and regaining control over one's life.

💡Self-Reflection

Self-reflection is the act of introspection and examining one's thoughts, feelings, and behaviors. The video emphasizes the importance of daily self-reflection as a core part of the execution phase of the detox protocol. It is suggested as a means to increase self-awareness and promote personal growth, which is crucial for making intentional changes in one's life.

💡Restoration

Restoration, in the context of the video, is the final phase of the detox protocol where one reintroduces certain activities or substances that were cut out during the detox period, but with careful consideration and intent. It is about becoming 'anti-fragile' by using the detox period to emerge stronger and more intentional in one's choices, rather than simply returning to old habits.

💡Variable Rewards

Variable rewards are unpredictable and irregular rewards that can lead to increased dopamine release and addictive behaviors. The video discusses how activities with variable rewards, such as gambling or shopping sprees, can be particularly addictive due to the brain's heightened response to uncertainty and the potential for a significant reward.

💡Intentionality

Intentionality refers to doing something with a specific purpose or intention in mind. Throughout the video, the speaker stresses the importance of being intentional with the activities and substances one reintroduces after the detox, ensuring they align with personal values and contribute positively to one's life goals.

💡Homeostasis

Homeostasis is the state of equilibrium or balance in a system. In the video, the speaker discusses allowing the brain to reach a state of homeostasis by reducing overstimulation through the detox, which helps the dopamine receptors to return to a balanced state, enabling a healthier and more controlled response to stimuli.

💡Thrill Seeking Behaviors

Thrill seeking behaviors are actions taken in pursuit of excitement, adventure, or novelty. The video identifies such behaviors, like skydiving or gambling, as sources of dopamine release that can be addictive due to their variable reward nature. These behaviors are suggested to be cut out during the detox phase to help regain control over one's life.

Highlights

The video discusses the importance of dopamine detoxing for regaining focus and mental clarity without instant gratification.

Dopamine detox is not a quick fix but a process of change that requires intention and a proper protocol.

The protocol involves three steps: preparation, execution, and restoration, each crucial for a successful dopamine detox.

Preparation involves setting clear rules and understanding the purpose of the detox for personal growth.

Cutting out binge tech, unhealthy sex, consumables, and thrill-seeking behaviors are the four non-negotiable categories during the detox.

The detox period should last at least seven days to allow the brain to reset and reduce overstimulation.

Execution phase includes daily practices like self-reflection, exercise, and connecting with others to recondition the brain.

Self-reflection is key for self-improvement, and even 10 minutes a day can lead to significant changes.

Exercise, even a simple walk, can improve mood and focus by releasing dopamine in a healthy way.

Connecting with others through real conversations can also release dopamine and contribute to personal growth.

Restoration is about reintroducing activities post-detox with careful consideration and intention.

The goal is to become anti-fragile, using the detox to emerge stronger and more in control of one's life.

Reintroduction of activities should align with personal values and contribute to becoming the desired version of oneself.

The protocol is not a one-time event but can be repeated periodically to maintain focus and avoid burnout.

The video encourages viewers to share their experiences with the protocol to foster a community of self-improvers.

Transcripts

if you're tired of feeling stuck because

you're distracted scrolling social media

or bitching TV shows and movies without

accomplishing the work that you need to

do this video is for you today I'm

talking about dopamine detoxing not

throwing any shade but a lot of people

treat these dopamine detox challenges

like antibiotics like take this pill and

reset your brain in 24 hours you'll be

reborn a new person well I'm afraid it

doesn't work like that a dopamine detox

isn't about challenge it's about change

recently I completed a detox and I

realized if I went straight back to

scrolling and procrastinating then what

was it all for anyone can challenge

themselves not to use their phone for a

week but that's completely missing the

point to regain control it has to be

done with intention most people don't

see results from dopamine detox because

they don't have a proper protocol and

that's why I created this video to share

my protocol that's helped me experience

real growth improve my focus and gave me

mental Clarity it's three steps and you

must do each in order to have have a

successful dopamine detox so part one is

preparation planning out the rules and

structure around it so we're clear on

what we want to achieve the first is

purpose as a doctor my most successful

patients are the ones who understand the

extent of their health concerns they

realize what will happen if they don't

change their behavior feeling stuck

experiencing pain and visualizing what

that future looks like not being healthy

to see their kids grow up taking five

pills a day and feeling miserable each

morning that's the mental picture that

Sparks a desire for Change and that's

why they succeed so honestly ask

yourself why is it important for you to

regain Focus what is going to happen if

you don't get your life together this

protocol has the potential to change

your life but just because it can

doesn't mean it will not until you

decide and internalize why it's

necessary for you to change number two

is cutting everyone has a different

opinion about what to include in a detox

I'm not here to argue over semantics but

if you want to use my protocol that's

gotten me Real Results there are four

non-negotiable categories that you have

to cut out first is binge Tech this

includes social media TV subscriptions

video games forums and political news

these things need to be physically

deleted from your phone and blocked on

your browser if possible I don't care

how much discipline or willpower you

think you have because our brains are

conditioned programmed even to consume

instant gratification it's not even

always about having a craving or

motivation it's just habitual even just

glancing at your phone lock screen

notification is all it takes for 30

minutes to disappear from your life and

yes this also means blocking YouTube if

you can I know a YouTuber is telling you

to stop watching YouTube weird right but

if you need to use YouTube for work and

creation like I do I get it but at least

do yourself a favor and use a browser

extension that blocks your YouTube

homepage and your sidebar to prevent

getting sucked into the void number two

is unhealthy sex this includes

pornography masturbation and yes dating

apps like Tinder Bumble and hinge there

are many problems that can arise from

watching pornography especially in young

men who are the majority consumers here

now you have to understand that sex is

something that drives people to do very

irrational things it's absolutely crazy

but the science shows us that even the

pursuit of sex releases huge spikes of

dopamine sometimes even more than the

act of sex itself so even swiping on

Tinder and Bumble feeds our brain

dopamine I had a friend in college who

was so dominated by sex he once had a

paper and final exam the next day but he

decided to throw away an entire semester

and fail his class all because a Tinder

date wanted to meet up imagine your life

being controlled by a total stranger's

text message through a dating app not

even a confirmed real human being

remember this part of the protocol is to

help us Take Back Control next are

consumables no alcohol no recreational

drugs including marijuana and no junk

food we are what we put into our bodies

and in order to give our mind and brain

the opportunity to reset we can't keep

altering it and feeding it dopamine

substances are one of the easiest ways

to escape from emotions and from reality

because they feel really good it's way

easier to kick back with the girls the

boys pound brewskis and hang out till

4am than it is to sit down and focus on

studying or building a business or

whatever your goals are our mind will

always crave the things that give us

quick pleasure so this is why it's

really important that during this entire

protocol our mind is unaltered and

remember this isn't forever trust me I

love a glass of wine or a cocktail as

much as anyone else but you have to stay

dry for the duration of the detox and

number four is thrill seeking behaviors

No gambling no shopping sprees no

skydiving or bungee jumping all of these

activities release massive surges of

dopamine because of a psychological

tendency called variable rewards you

know what I'm saying keep them on their

toes that's a dopamine playground if we

aren't sure if the reward we're gonna

get is gonna be good or bad but there's

a sliver of possibility that it's gonna

be a banger than it's the most addictive

type of activity it's weird Studies have

shown that when we know exactly what the

reward is going to be it's less exciting

and we're less likely to do it

consistently but when the rewards are

uncertain it's an all-you-can-eat

dopamine Buffet but we keep coming back

for more maybe I'll get lucky in my next

hand maybe I'll find a way better deal

on page 10 of Amazon if we aren't 100

certain we'll get rewarded our craving

for it gets Amplified this concept of

course also applies to social media

dating apps and all the other stuff

we're cutting out too in part three of

preparation is how long to dopamine

detox for at this time I'm not aware of

any clinical research specifically

looking at dopamine levels after this

type of detox so my protocol is based on

our understanding of human physiology we

want to spend at least seven days in

full detox mode there's so much instant

gratification delivered to us that our

brain is in a constant state of over

stimulation and as you've probably

experienced yourself the more you

consume the less you actually enjoy it

and this is because our body has a

biological detective mechanism to

overstimulation it's called

desensitization normally stimulation

causes our cells to release dopamine

which binds to receptors on these

neighboring cells so that they can

function but with over stimulation

there's too much dopamine hanging around

and our brain can't handle it and to

compensate these cells decrease the

outbound function and they also decrease

the number of receptors Dr K over at

healthy gamer had an amazing analogy to

describe how this works he said

overstimulation is like turning up the

volume on your phone to Max when it's

plugged into a speaker the input is so

high and the sound is so loud that we

have to compensate by turning down the

volume of the speaker we have to reduce

the level of the input before we can

balance out the volume of the speaker

otherwise we'd blow out the speaker this

process desensitization takes time what

we're doing is allowing the dopamine

receptors in our brain to return to a

state of balance or what we call

homeostasis so give your brain at least

seven full days to reset you can always

go longer if you want there's no upper

limit to the length of time you can

reduce stimulation but personally I

don't think it's necessary to go longer

than 30 days and I'll explain why later

but for now let's move on part two of

the protocol is execution we've set up

the logistics of the mindset the rules

and the time frame now it's time to

begin as you begin adopamine detox you

are guaranteed to experience some

emotions you'll feel anxious about being

disconnected from the Internet or losing

your Snapchat or be real stream you'll

feel uncomfortable with long silences as

you're forced to make conversation with

your friends instead of watching Netflix

you'll feel lonely with your thoughts

and silence you'll feel frustrated

eating breakfast without your iPad or

taking a dump with a book instead of

scrolling Tick Tock but of all of these

emotions there is one you will

definitely experience and you cannot try

to escape what do we do when we feel the

least bit bored we reach for our phone

we start scrolling it's an instinct our

mind is trying everything it can to

escape feeling bored but what we're

gonna do instead is tolerate it think of

boredom as the State of Mind where

there's still a lot of dopamine hanging

around but but the receptors haven't

rebalanced yet eventually our mind is

going to be so bored that doing anything

will be better but you don't just have

to sit around all day and do nothing

although that's definitely an option

don't forget that we also release

dopamine for a lot of things that we do

it's often gradual and less intense than

the stuff that we're cutting out but we

need to jog our brain's memory

figuratively speaking that it also gets

dopamine from pursuing goals spending

time with cool people learning and a

whole bunch of other stuff with the

execution phase we're reconditioning our

brain toward healthy dopamine

Alternatives so we get a steadier

release of dopamine and we can actually

enjoy doing the things that we used to

do so to put this in action we will do

three practices every single day yes you

heard me right every single day no

exceptions number one is self-reflection

this is the most important part of the

execution phase because in order to

experience positive change we have to

first become aware of it it doesn't have

to be a deep trauma dump exploring your

deepest darkest Secrets all the protocol

requires is 10 minutes of self

collection by meditating journaling

gratitude practice or whichever one you

prefer there's really cool data to

suggest that even 10 minutes of

meditation can calm our mind improve our

mood and give us long-term Focus most

people live every waking moment in

constant distraction the moment we wake

up we grab our phone scroll Tick Tock

listen to music and commutes watch

Netflix while eating we would watch TV

and scroll at the same time the point

I'm trying to make is that our mind is

so consumed with instant gratification

that we never make time to think about

ourselves no wonder we're stuck and not

making progress in becoming better

humans it's because we don't sit down

and reflect but we're different at Cajun

koi Academy right self-reflection is the

building block of self-improvement and

the vehicle for self-discovery can you

devote just 10 minutes a day to change

your life the people who say they don't

have time to self-reflect are the ones

who need to self-reflect the most number

two is exercise it doesn't have to be a

full-on workout it can be as simple as a

30 minute walk to the neighborhood or

park it can be yoga or stretching a bike

ride or rock climbing whatever fits your

Vibe move your body exercise increases

blood flow throughout our body and yes

it also causes a healthy and steady

release of dopamine that's why you feel

so damn good after a workout and partly

why people experience runner's highs

regular exercise improves our mood

increases our Focus reaction time keeps

our body running smoothly and makes us

look sexy there are literally a billion

other health benefits from regular

exercise I'm sure you don't need me to

remind you number three is connect talk

to another living breathing human being

believe it or not having real

conversations with other people releases

dopamine and other neurochemicals again

this doesn't have to be a super

elaborate thing it can be a five minute

phone call with your parents a friend

you've neglected lately or maybe your

older brother but if you want to take

the protocol to the next level then tell

them about why you're doing a dopamine

detox get them involved and Inspire them

to take control of their life too I've

grown more as a person from an

enthusiastic and passionate friend than

anyone else maybe you'll be the spark

for someone else's self-discover return

and that's all the protocol required

once you end the detox we reach the

final part of the protocol restoration

restoration is the phase where we begin

to reintroduce the things we cut out

during our dopamine detox but only after

careful consideration sure we can be

extreme and say we're never going to use

social media or video games or drink

ever again but personally I think that's

completely unnecessary think about it

this way if you have to go as far as to

create an absolute rule never to use

social media again then who really has

control over who you're being held

hostage and restricting your

opportunities for self-discovery the

goal of dopamine detox is to regain

control of our mind so it's not about

permanently deleting all instant

gratification or dopaminergic activities

it's about being intentional with a way

that we consume and this is why I don't

think the detox needs to go beyond 30

days because once we reach dopamine

homeostasis the restoration phase of

this protocol will help us build the

life that we want for context the idea

of restoration came from Naseem Nicholas

taleb's concept of of anti-fragility

after a catastrophic incident we

normally think of two outcomes something

being fragile or breaking apart or being

resilient bouncing back for example if I

360 around house kick a tiny Shih Tzu

there's going to be critical damage it's

fragile if I try the same thing to a

mass elephant there is going to be zero

damage it's resilient but there's

actually a third outcome he calls

anti-fragile becoming stronger after

catastrophe telep's opening example is

the Hydra

familiar with this from the Greek tale

Hercules or Avengers but when one head

is removed three more take its place ads

its heads are severed the Hydra doesn't

just bounce back it becomes more and

more powerful restoration makes us

anti-fragile we just spent seven days

cleaning the Slate hitting the reset

button and disrupting the status quo of

our life but instead of bouncing back to

where we were before being stuck being

unmotivated to pursue the dream life we

desire without mental Clarity and focus

why not become stronger so before I

decided to reintroduce things back into

my life I asked myself very important

questions what are the types of things

that I value what type of person do I

want to be and what does that person

spend their time doing does this app

video game subscription six pack a beer

or new pair of Yeezys align with my

values and how I want to spend my time

do they help me become the person that I

want to be if they don't then leave them

out of your life to give a personal

example I did did reintroduce Twitter

and Instagram other self-improvers will

disagree with me here but I believe that

some scrolling has value and it can be

healthy as long as it's done sparingly

and with intention I really enjoy a

specific subsection of self-improvement

philosophy Twitter and so I really only

ascribe there to get the ideas that I

want and actually connect with other

like-minded creators through restoration

I identify that very specific angle and

now I only use Twitter to engage in that

Community same with Instagram I love

branding and design and photography art

and music so I also use it to engage and

explore those areas of interest and this

is probably the most Millennial thing

I'll ever say but none of my friends use

tick tock or be real we're too old for

that so all of our group chats are still

on Instagram but I also won't allow

myself to get consumed so I also very

intentionally set a limit on my phone of

20 minutes a day for each app and this

has worked amazing for me I get exactly

the value I want out of these apps and I

get to leave the rest behind so I really

encourage you get into the habit of

putting that much intentional thought to

the things you want to reintroduce into

your life if down the line you realize

it's not serving the same purpose that

it once was then get rid of it again

this is how powerful you can become from

restoration you'll have the ability to

pick and choose the best parts about

technology about video games social

media and then leave the rest behind we

can regain control adding more doesn't

always lead to more happiness but it

always leads to more distraction and

that's my full protocol for dopamine

detox ever since I did it a couple

months ago it's helped me tremendously

and I'm going to keep using it every few

months to hit a hard reset especially

when I'm starting to feel burnt out or

that I notice that I'm not spending time

the way that I want to and I have to

preface that's like all good things this

protocol won't instantly transform your

life reframing our mindset and breaking

down barriers and beliefs takes

intentional practice and time but that's

why we have protocols in place if you do

decide to give the protocol a go please

let me know down in the comments Below

had it worked for you what didn't work

for you what realizations and intentions

did you discover about yourself this is

going to be a great year ahead of us

we're going to do incredible things

we're gonna become better humans and

live more fulfilling lives I hope you'll

join us bye

[Music]