how to actually quit any addiction in 9 minutes (explained by a stick figure)
Summary
TLDRThis video script addresses the pervasive issue of addiction in modern society, not just to substances but also to behaviors like excessive gaming and social media. It explains the brain's reward system and how addiction works, leading to a cycle of seeking instant pleasure and subsequent pain. The speaker shares personal experiences and strategies for overcoming addiction, including self-awareness, finding healthier dopamine sources, setting goals, and changing one's self-image. The script emphasizes the importance of persistence and self-compassion in the journey to break free from destructive habits and live a more fulfilling life.
Takeaways
- 📈 Addiction is pervasive in modern society, affecting not just substance abuse but also behaviors like excessive gaming or social media use.
- 🔍 The brain's reward system is central to addiction; pleasurable activities trigger a dopamine release, creating a cycle of seeking more pleasure to maintain elevated dopamine levels.
- 📉 Dopamine levels naturally fluctuate, but addiction can cause them to drop below baseline, leading to negative feelings and a cycle of seeking instant gratification to restore balance.
- 🚫 Recognizing an addiction is the first step to overcoming it; self-awareness is crucial to admitting there is a problem.
- 💪 Finding alternative activities that provide a slower, more sustainable dopamine release, like exercise or reading, can help break the cycle of addiction.
- 🎯 Setting goals and finding an obsession can occupy mental space, reducing the desire to engage in addictive behaviors.
- 🌟 Positive thinking and focusing on pleasant memories can help resist urges to return to addictive habits.
- 🧘♂️ Improving mental health through activities like meditation, gratitude, and maintaining physical health can reduce the need to cope with negative feelings through addiction.
- 🔄 Relapses are a part of the process, and it's important to maintain a positive outlook, forgive oneself, and continue making progress.
- 🏆 Changing one's self-image and identity to align with the person they aspire to be can be a powerful motivator to break free from addiction.
- 🌱 The journey to overcoming addiction is not linear and requires patience, persistence, and a willingness to learn from setbacks.
Q & A
What is the main issue discussed in the video script?
-The main issue discussed in the video script is the prevalence of addiction in modern society, not just to substances like drugs or alcohol, but also to behaviors and activities that provide instant gratification and stimulation.
How does addiction affect the brain's reward system?
-Addiction affects the brain's reward system by causing a spike in dopamine levels when engaging in pleasurable activities. However, once the dopamine level peaks, it drops below baseline, leading to negative feelings and a cycle of seeking more instant pleasure to restore dopamine levels.
Why are activities like playing video games or watching porn considered destructive habits?
-Activities like playing video games or watching porn are considered destructive because they cause rapid spikes in dopamine levels, which can lead to a stronger and deeper drop in dopamine afterwards, resulting in more pain and discomfort, and making it harder to enjoy activities that offer slower, more lasting rewards.
What is the first step in overcoming addiction according to the script?
-The first step in overcoming addiction is having self-awareness and admitting that the addiction is a problem in one's life.
What role does working out play in the speaker's personal journey to overcome addiction?
-In the speaker's personal journey, working out played a significant role as it became an alternative source of dopamine, providing a healthier way to experience happiness and pleasure, and reducing the time available for engaging in addictive behaviors.
Why is it important to find an obsession or goal to focus on when trying to quit an addiction?
-Finding an obsession or goal is important because it occupies mental space and provides a constant focus, which can help to distract from the urge to engage in addictive behaviors.
What strategy does the speaker suggest for dealing with the urge to engage in an addictive behavior?
-The speaker suggests thinking of a pleasant and happy thought or memory instead of focusing on resisting the addictive behavior, as resisting can lead to giving in.
How does improving mental health relate to overcoming addiction?
-Improving mental health is related to overcoming addiction because when mental health is in a good state, it reduces the likelihood of seeking instant gratification through addictive behaviors to cope with negative feelings.
What does the speaker suggest about changing one's self-image in relation to addiction?
-The speaker suggests that changing one's self-image and identity to align with the ideal person one wants to be can be powerful in overcoming addiction, as people tend to act in line with the person they perceive themselves to be.
How should one approach relapses when trying to overcome an addiction?
-One should approach relapses with understanding and forgiveness, focusing on the progress made and setting new goals to continue improving, rather than viewing a relapse as a complete setback.
Outlines
🧠 Understanding Addiction and Brain's Reward System
The first paragraph delves into the prevalence of addiction in modern society, not limited to substances but extending to behaviors like constant stimulation and overuse of technology. It explains the role of dopamine in the brain's reward system, how pleasurable activities lead to a temporary increase in dopamine levels, and the subsequent drop below baseline that triggers discomfort and the desire for more stimulation. The paragraph highlights the destructive nature of fast dopamine spikes from activities like gaming, porn, and drug use, which condition the brain to crave instant gratification, making it difficult to enjoy slower, more enduring rewards. The speaker shares their personal struggle with addiction and introduces the steps to overcome these habits.
🛠 Strategies for Overcoming Addiction
The second paragraph offers a six-step strategy for breaking free from addictions. It starts with self-awareness and admitting the problem, followed by finding healthier alternatives to replace the addiction, such as exercise or learning new skills. The paragraph emphasizes the importance of finding an obsession that can occupy the mental space previously filled by the addiction. It also suggests thinking of pleasant memories to counteract urges, improving mental health through various practices, and changing one's self-image to align with the desired identity. The speaker acknowledges that relapses are part of the process and encourages forgiveness and a focus on progress rather than perfection. The paragraph concludes with a call to action for viewers to share their strategies and to subscribe for more content.
Mindmap
Keywords
💡Addiction
💡Dopamine
💡Overindulgence
💡Self-awareness
💡Mental Health
💡Habit
💡Obsession
💡Relapse
💡Self-image
💡Productivity
💡Mental Space
Highlights
Addiction is pervasive in modern society, affecting not only substance abuse but also behaviors like constant media consumption.
Overindulgence in addictions can lead to a destructive lifestyle and identity.
Understanding the brain's reward system is crucial for addressing addiction, as it involves the dopamine levels that rise and fall with pleasurable activities.
Addictive substances and behaviors cause rapid spikes in dopamine, leading to a stronger crash and increased cravings.
The difficulty of quitting addictions is likened to breaking a routine as integral as brushing teeth or showering.
Self-awareness is the first step in overcoming addiction, acknowledging the problem and its impact on life.
Finding alternative activities that provide dopamine in a healthier way, such as exercise or learning, can help reduce reliance on addictive behaviors.
Obsessing over a new goal or hobby can replace the mental space occupied by addiction, redirecting focus and energy.
When urges arise, redirecting thoughts to positive, happy memories can help resist the temptation to revert to old habits.
Improving mental health through meditation, gratitude, and social interaction can reduce the need to cope with negative feelings through addiction.
Changing one's self-image and identity to align with the desired persona can be a powerful motivator to quit addictions.
Relapses are part of the process, and it's important to maintain a positive outlook and build on the progress made rather than feeling defeated.
Forgiving oneself and setting new goals after a relapse can foster continuous improvement and forward momentum.
The journey to overcome addiction is not linear and requires patience, self-compassion, and a commitment to personal growth.
The video offers hope and practical strategies for viewers to break free from addictions and live a more fulfilling life.
Transcripts
everyone is getting more addicted
nowadays and I'm not just talking about
drugs or alcohol addiction is literally
everywhere it's like we need to be
stimulated every second of the day and
it's gone to the point where we can't
even sit down and eat without putting it
on a YouTube video to watch
overindulging in these addictions can
drag us to a life we don't want turning
us into a drug addict an alcoholic a
porn addict or even worse a Discord mod
by avoiding these destructive habits we
avoid going down that dark and miserable
path and on the other side we can become
more productive confident ambitious and
ultimately more fulfilled and happy with
our lives I know we've all tried to quit
these addictions ourselves but only to
be on day one again every single day
it's a constant uphill battle but don't
worry by the end of this video you'll
have everything you'll need to finally
get your life together and finally break
free from these habits but before we
dive into what we need to do it's
important to first understand how
addiction Works in our brain addiction
happens in our brain's reward system
when we do something pleasurable like
eating chocolate playing video games
having sex drinking alcohol or smoking
weed our dopamine goes up this makes us
feel happy and experience pleasure but
then a wise SM will come up and tell you
in life everything is temporary what
goes up will always come back down and
he's talking about your dopamine once
our dopamine has reached its peak it
will always come back down that's just
how our brains work but it doesn't just
settle back to normal everything's got a
cost and our dopamine level actually
goes down below Baseline when our dopam
drops below Baseline we experience
unpleasant things like tiredness lack of
focus lack of motivation and
hopelessness it's like the feeling you
get when you just want to rot in bed for
the whole day but our brain doesn't want
to stay below Baseline and experiences
pain and discomfort so it seeks more
instant pleasure to bring our dopamine
level back up as fast as possible but
remember what happens when you see too
much instant pleasure you eventually go
back down and experience pain once again
and the cycle continues it's like an
endless roller coaster of going back up
and down the higher and faster our
dopamine levels rise to the peak the
deeper and the faster the drop addictive
beh behaviors and drugs like cocaine sex
video games and porn increase dopamine
very fast and indulging too much of it
can make our dopamine levels drop lower
and stronger which can leave us feeling
more pain and discomfort afterwards
that's why these things are so
destructive these fast dopamine spikes
train our brain to Crave immediate
pleasure making it harder over time for
us to enjoy activities that offer slower
more lasting rewards for example reading
usually causes dopamine to rise more
slowly compared to Rapid spikes from
video games that's why it's so hard to
sit down to read a book when you're a
video game addict if you're a video game
addict trying to quck League of Legends
or just someone who struggles with some
other addiction normally people would
just tell you to just stop doing it well
the problem is that whatever you're
addicted to has been such a big part of
your daily life it's almost impossible
to give it up the addiction is basically
almost the same as brushing your teeth
or showering it's a part of your daily
routine and you can't just suddenly get
rid of it so how do we actually quit
these addictions step one is to actually
have the self- awareness to admit that
you're actually addicted and it's
becoming a problem in your life some
people would just quote by saying I play
video games to relax and socialize with
friends but in reality they spent the8
hours a day screaming into their mics
destroying their own mental health
because they just had a bad teammate
playing video games aren't necessarily
bad and it's far better than sticking
needles in you that you brought from a
stranger off an Alleyway but it only
becomes a problem when you can't control
yourself from playing video games and
the activity itself controls you instead
step two I used to spend my days Glu
onto my chair frying my dopamine
receptors and my mental health with
legal Legends but one day I realized
that this was actually becoming a
problem I had nothing going on in my
life my body looked mild nourished I
haven't touched grass in weeks and I
wasn't happy with the way I was living I
knew I needed to change so I started to
really get into working out I eventually
noticed that I've slowly played less
video games I was spending more time
working out and just didn't have much
time for video games anymore I was also
spending more time learning about
Fitness by watching videos on YouTube
which took a more time away from video
games I even started to get my dop from
the workout itself since I always felt
good at the end I was also experiencing
happiness and the pleasure from seeing
myself progress weina has become my
alternate source of dopamine instead of
going to cold turkey and completely
eliminating the bad habit we want to
find another alternative source of
dopamine that is healthier for you we
want to replace your addiction with
something else that rais your dopamine
level slowly like reading yoga drawing
or even as simple as socializing with
friends step three however simply just
replacing an ADD addiction with
something else may not be enough
sometimes your addiction is so strong
that reading or going to the gym simply
just can't replace it I remember that I
would sometimes still catch myself
playing League of Legends while I was
still doing good habits like
consistently working out and reading
books but I still had time in my day to
sneak in a few hours of leak however it
all changed when I started this YouTube
channel I started to set goals for
myself and I became obsessed with
growing on YouTube I spent all of my
time constantly working and thinking
about YouTube which took up all the time
I had and eventually had no time to play
any video game and video games wasn't
fun for me anymore so we need to find
something to be obsess over about maybe
it's a certain goal you want to achieve
or a new hobby you want to try this
means that you have to explore and
create new interests for yourself by
having an obsession you'll be constantly
thinking about it and it will take a
mental space in your mind throughout
your day so you won't even have the
mental space to think about the thing
you were addicted to since all you think
about is your obsession but still keep
in mind that there will be times where
the urge to do the bad habit constantly
pops up in your mind so a really good
tip I personally use is to not think
about resisting the bad habit itself for
example every time I get the urge to
play games I never fight the thought of
don't play video games don't play don't
play resist resist because that will
always lead to giving in and doing the
bad habit instead I just think of a
thought that makes me happy for you
maybe it's like a childhood memory maybe
it's your parents pushing you on the
swing and you're laughing and you're
just having fun give this a try every
time there's an urge just think of
something else other than a bad habit
that's Pleasant Pleasant and it makes
you happy step four there are going to
be days where the mood just looks like
this picture right here which can make
us feel crap for the whole day and when
we feel like crap we naturally look for
things that will give us a fast
pleasurable feeling to make us less crap
a lot of times we do these addictive
things as a way to cope and as a way to
cover and run away from our crappy
feelings feeling crappy is usually a
result of our poor mental health but if
our mental health was healthy in the
first place we wouldn't feel like crap
to begin with and if we never feel like
crap we wouldn't turn to those
pleasurable activities to cope with our
crappy mental health some things you can
do to improve your mental health is to
meditate being grateful for little
things talking to people being good
physical shape being kind to people and
most importantly stop playing League of
Legends step five even after doing all
of these things sometimes I still find
myself doing the bad habits like
grabbing lotion and going on in the
incarnito tab to watch adult content
whil playing with my little eggplant I
still had a porn addiction despite me
doing other good habits and finally
stopping my League of Legends addiction
so how did I free myself from my porn
addiction well I've realized that every
time I'm in this phas where there's this
girl I really like and I potentially
want a relationship with my urge to go
on the Hub completely disappears it's
like I became a new person and it feels
like magic it was because I just
couldn't see the girl I like being in a
relationship with a version of myself
that's a chronic fapper so I had to
change my identity to someone else that
I think the girl will want to be with
that made me completely stop going on
the Hub because that's not who I want to
to be anymore I have to change my
identity changing your self-image and
your self identity can be really
powerful since people act in line with
the person they think they are if you
think you're someone who's addicted to
video games or porn you will continue to
be that person that struggles to quit
but if you think that you're someone
who's already got their life together
you won't even think about quitting porn
or video games because a person who's
got their life together doesn't have a
video game or a porn addiction so think
about the ideal person you want to be
and strive to be that person every day
step six now there will be days when
you're going to relapse and that that's
just part of life's ups and downs when
you do relapse it may feel like you just
fell all the way back to the bottom in
getting over it and you're back to
square one however relapsing doesn't
necessarily mean starting over
completely it's important not to be too
hard on yourself because filling
yourself with negative emotions can lead
your brain back to those bad habits as a
way to cope forgive yourself if you slip
up and focus on the progress that you've
made for example if you're overcoming
alcoholism and stay sober for a week had
a drink one night acknowledge your
achievement for that sober week then set
a new goal of staying sober for 2 weeks
this way you're always improving and
moving forward I went from playing video
games 8 hours a day fapping every day
and feeling like crap every day to
someone who can actually feel good about
themselves and is proud the progress
that they've made so far quitting
additions is in linear and will involve
some trial and error remember there will
be setbacks but it's only up to you to
decide if you really want to improve
your life or not but by following these
steps I'm confident that breaking these
habits abits will become easier allowing
you to live a happier and fulfilling
life I also like to hear some of your
strategies with creating addictions in
the comments below anyways I hope you
learned something useful subscribe if
you learn something new
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