24 小時不碰手機、不用網路,你做得到嗎?矽谷瘋傳的「多巴胺排毒」到底在做什麼?|志祺七七
Summary
TLDR本视频讨论了在硅谷流行起来的“多巴胺排毒”现象,这是一种旨在帮助人们摆脱各种成瘾问题、提升注意力和精神清爽度的方法。视频首先介绍了多巴胺作为“欲望分子”的作用,解释了它如何通过奖励机制激发人类行为。接着,探讨了现代生活中数字产品如何成为“数字毒品”,不断刺激多巴胺分泌,导致成瘾。随后,介绍了“多巴胺排毒”的概念,即通过减少刺激来控制多巴胺分泌,并通过一些实际策略帮助人们减少对数字产品的依赖。视频最后提出,尽管“多巴胺排毒”可能对某些人有效,但目前尚无明确医学研究支持其效果,建议人们找到适合自己的方法,并坚持实施。
Takeaways
- 😲 '多巴胺排毒'是硅谷流行的一种方法,声称可以帮助摆脱各种成瘾问题,并提高专注力和精神清爽。
- 📵 多巴胺是一种存在于每个人体内的神经递质,被称为'欲望分子',它不直接带来快乐,而是激发追求快乐的'欲望'。
- 🎯 多巴胺的奖励机制在古代提高了人类的生存率,但在现代社会,它却成为了许多人成瘾的原因。
- 📉 当多巴胺浓度因外部刺激而增加时,身体会激活'稳态'机制,减少多巴胺浓度,以避免成瘾。
- 🔄 人们对于持续刺激的敏感度会降低,需要不断增加刺激强度来缓解成瘾,这导致人们容易陷入'再看一集剧'或'再玩一局游戏'的循环。
- 📱 数字产品和游戏通过各种方式刺激多巴胺释放,成为'数字毒品',影响人们的多巴胺系统。
- 🤔 '多巴胺排毒'或'多巴胺禁食'是通过控制生活中的刺激来减少多巴胺分泌,类似于饮食控制。
- 🚫 排毒方法建议从最具成瘾性的事物开始,逐步减少,增加执行难度,如删除应用程序或解绑信用卡。
- 🧘♂️ 实施排毒的人会选择一天进行'低刺激'活动,如放松、冥想或阅读,以减少多巴胺分泌。
- 🤷♂️ 目前没有明确的医学研究证实'多巴胺排毒'方法的有效性,一些专家认为完全消除刺激源的方法过于极端。
- 🛑 医生提醒,严重成瘾或戒断失败的人可以寻求专业帮助,如前往'戒毒诊所'。
Q & A
什么是多巴胺排毒?
-多巴胺排毒,也被称为多巴胺戒断、多巴胺斋戒,是一种控制生活中刺激物的实践,类似于饮食控制,但只控制生活中的刺激因素。
多巴胺排毒的目的是什么?
-多巴胺排毒的目的是帮助人们摆脱对数字设备的依赖,减少刺激物对多巴胺分泌的影响,从而提高注意力,找回真正的幸福感。
多巴胺在人体中扮演什么角色?
-多巴胺是一种存在于每个人体内的神经递质,被称为“欲望分子”,它不直接带来快乐,而是给予人们一种“想要快乐”的欲望。
为什么现代人类容易上瘾?
-现代人类容易上瘾是因为数字设备和游戏等“数字毒品”无处不在,它们通过各种方式不断刺激多巴胺的释放,使人上瘾。
多巴胺排毒方法有哪些?
-多巴胺排毒方法包括选择每月一天进行低刺激活动,如放松、冥想或阅读,以及增加进行某些活动(如使用社交媒体或玩游戏)的难度。
多巴胺排毒真的有效吗?
-目前没有明确的医学研究证实多巴胺排毒方法的有效性。一些专家认为完全消除刺激源的方法过于极端,并非每个人都适合。
为什么人们在戒断多巴胺后会感到空虚和缺乏动力?
-当多巴胺浓度因外部刺激而增加,然后突然下降时,人们会感到“空虚、缺乏动力”甚至痛苦,这是身体的一种“常数”机制。
如何预防上瘾?
-预防上瘾的方法之一是提前了解上瘾的原因,通过理解多巴胺的作用机制,避免过度依赖数字设备和游戏。
如果一个人严重上瘾或无法戒断,应该怎么办?
-对于严重上瘾或无法戒断的人,可以前往“戒毒诊所”寻求专业帮助。
为什么硅谷的人开始尝试多巴胺排毒?
-硅谷的人开始尝试多巴胺排毒是因为他们希望重新获得专注力,并找到“真正的幸福”,摆脱对数字设备的过度依赖。
多巴胺排毒与认知行为疗法有何相似之处?
-多巴胺排毒与认知行为疗法相似之处在于,它们都涉及到对行为的控制和调整,以及对欲望的管理和耐心的学习。
Outlines
🧠 多巴胺解毒:硅谷流行趋势
这一段介绍了“多巴胺解毒”这一在硅谷流行的概念,它被认为可以帮助人们摆脱各种上瘾问题,并提高注意力和精神清爽度。视频主持人Zhiqi通过提问引起观众的好奇心,然后通过描述日常生活中人们难以抗拒手机通知和社交媒体的情境,引出多巴胺缺乏可能是导致这些不良习惯的原因。接着,Zhiqi解释了多巴胺作为大脑中的“奖励系统”和“欲望分子”的作用,以及它如何影响人类行为和成瘾。
📱 数字毒品的危害与多巴胺解毒方法
第二段深入探讨了数字平台和游戏背后的专家如何利用各种方法刺激多巴胺释放,以增加用户在平台上的停留时间。描述了这些“数字毒品”如何影响人们的生活质量,并提出了“多巴胺解毒”作为一种可能的解决方案。解毒方法包括所谓的“多巴胺禁食”,即在一天内避免所有可能刺激多巴胺分泌的活动,转而进行低刺激的活动如冥想、放松或阅读。此外,还提出了一些更温和的方法,比如增加获取快感的难度,以及如何通过逐步调整来平衡体内的多巴胺水平。最后,虽然有些人报告说多巴胺解毒后感觉更清晰、更容易集中注意力,但目前还没有明确的医学研究证实这种方法的有效性。视频以鼓励观众分享视频和进一步探讨多巴胺解毒方法结束。
Mindmap
Keywords
💡多巴胺
💡多巴胺戒断
💡上瘾
💡数字毒品
💡奖赏机制
💡刺激阈值
💡认知行为疗法
💡自我控制
💡预防
💡专业帮助
Highlights
“多巴胺排毒”在硅谷流行,被认为可以帮助摆脱各种成瘾问题,提高注意力和刷新感。
多巴胺是存在于每个人体内的“神经递质”,被称为“欲望分子”。
多巴胺不直接带来快乐,而是给人带来“想要快乐”的欲望。
多巴胺的奖励机制在古代极大地提高了人类的存活率。
现代人容易成瘾与多巴胺奖励机制在现代社会的延续有关。
长时间使用手机会增加大脑中多巴胺的分泌,形成约束,容易导致成瘾。
多巴胺在体内的调节机制类似于血糖的调节机制,但多巴胺水平的突然下降会让人感到空虚和缺乏动力。
人体对连续刺激会产生耐受性,需要不断增加刺激强度来缓解成瘾。
现代数字产品和游戏通过各种方式刺激多巴胺释放,成为“数字毒品”。
所谓的“多巴胺排毒”是通过控制生活中的刺激来减少多巴胺分泌。
多巴胺排毒的方法包括选择低刺激的活动,如放松、冥想或阅读。
多巴胺排毒的具体方法与临床的“认知行为疗法”有相似之处。
多巴胺排毒的有效性尚无明确的医学研究支持,专家认为完全消除刺激的方法可能过于极端。
医生和心理学家建议,逐步调整和缓慢改变可能更适合大多数人。
对于严重成瘾或戒断失败的人,可以寻求专业帮助,如前往“解毒诊所”。
理解成瘾的原因可能比等到成瘾后再寻找解决方案更容易预防成瘾。
多巴胺排毒本质上与饮食控制相似,关键在于找到适合自己的方法并坚持下去。
如果感觉有轻微成瘾,可以尝试从今天开始逐渐摆脱数字毒品,找到最适合自己的“解毒方法”。
Transcripts
Have you heard of the “dopamine detox” that went viral in Silicon Valley a while ago?
It is said that it can help you get rid of various addiction problems
and can also make you feel refreshed and improve your concentration.
Is this true?
Let’s talk about “Dopamine Detox” today!
Hiho~ Hello everyone, I am Zhiqi!
Have you ever had such an experience?
I obviously want to do something serious
, but I naturally pick up my phone
because I received a notification,
and as soon as I swipe it, I can't put it down.
Or before going to bed, I want to watch YouTube or IG,
but accidentally, an hour or two has passed!
What’s even more frightening is that even though you know it’s bad, you
still can’t resist the urge to scroll through your phone,
which wastes a lot of time
and makes you often stay up late and lack sleep.
In fact, the reason why you can’t quit these bad habits
may be that your body
has been deprived of dopamine. "Restriction"
makes you addicted!
Because of this,
more and more people have begun to try "dopamine detoxification" in recent years
, hoping to regain focus
and find "real happiness."
Today, let us talk about
addiction and dopamine. What is the relationship?
What about the so-called “dopamine detox”?
Does it really work?
But before we start today’s discussion,
let’s go into some business service time!
[What is dopamine? 】
Some people may think that
dopamine is a bad thing
and therefore they need to "detoxify",
but this is not actually the case!
Dopamine is
a "neurotransmitter" that exists in everyone's body
. Some people would say it is a "happy molecule."
But in recent years, experts prefer to call it a "desire molecule."
Simply put, dopamine does not directly bring people Happiness
is about giving people a "desire to be happy."
In ancient times, whether humans went out hunting
or competing for mates, it was a very high-risk thing.
If you were not careful, you would lose your life.
In order to generate "motivation"
To do these hard things,
the brain has evolved a "reward system."
When you see delicious food
or a "sexually attractive" object,
your brain will secrete dopamine
to make you feel excited,
which will lead to hunting, or It is the desire to pursue
. In other words, when dopamine is produced in your brain,
you will "expect" to get some kind of happiness
, which will drive you to do some
actions that you might not otherwise want to do.
The reward mechanism of dopamine
has greatly improved human beings. The survival rate in ancient times
was poor, but this mechanism has spread to modern times
and has become the culprit of many people's "addiction"
[Dopamine makes us addicted? 】
Although modern human beings have much less pressure to survive
, dopamine still continues to control the "desires" in our lives.
For example
, if you look at your mobile phone for a long time and a lot, which makes you feel happy,
the dopamine secreted in your brain will also increase.
Then, the brain will Tie these two behaviors together
to form a constraint!
Over time, even the unread red dots on the App
can stimulate our desires
and make us have the urge to indulge.
These desires can easily lead to "addiction"!
Everyone should have learned in biology class before that
when we eat a big meal, blood sugar will rise
. Then, the body will secrete "insulin"
to make the blood sugar drop and
slowly return to the normal value.
This is the body's built-in blood sugar "constant" mechanism
. It was found that
dopamine in our body has a similar mechanism. When
the concentration of dopamine increases
due to external stimulation,
the "constant" mechanism in our body will also activate
to reduce the concentration of dopamine after the desire is satisfied.
However! Just like when blood sugar drops too fast,
some people feel dizzy and want to vomit.
When dopamine suddenly drops,
people will also feel "empty, unmotivated"
or even painful
. Usually, as long as you endure it for a while
and wait for the dopamine concentration to recover, you will be fine. However
, if you "can't help"
and continue to seek the pleasure brought by stimulation
for a long time, you will become "addicted" and cannot
get rid of the source of stimulation.
What's even more frightening is
that the human body will have "tolerance"
to caffeine and alcohol.
Just like sex,
the human body will become less and less sensitive to continuous stimulation
. It needs to continuously increase the intensity of stimulation to relieve the addiction.
If you scroll on your phone for 1 hour every day
, you may not be satisfied even if you scroll for 2 or 3 hours.
It is becoming easier and easier to fall into
the cycle of
"just watch another drama"
and "just play one more game". The reason why modern people are so easy to become addicted
is also
related
to the "digital drugs" that are everywhere ! [Digital drugs are harmful to people? 】
Everyone may have had a similar experience.
When you were on vacation, you originally wanted to read a book or go out for exercise,
but suddenly a notification popped up on your phone.
After you clicked on it, you found that your friend had not finished replying to
a limited-motion message, but another one popped up to notify
you. Your favorite YouTuber uploads a new movie and
you want to say: "It's not very long anyway, just watch it!"
After clicking on it and watching it, I checked a few more video
results pushed by the algorithm, and I came back to my senses in an afternoon. No more
why do I feel so useless!
In fact, this is not necessarily your problem
but the experts behind the online platforms and games
are deliberately trying to keep you hooked.
In order to increase the time you stay on the platforms and games,
they use various methods
to continuously stimulate your dopamine release!
As long as you log in to the game, you will be given a small reward.
Scroll down and watch a short video
to discover memes you have never seen.
Click on a red notification dot
to see who has sent you a message and who has clicked your like button.
These satisfy your desires. The actions are really too simple!
Unconsciously, everyone
is always looking for the next source of stimulation
to get a small pleasure
. Therefore, these social software and games
have become "digital drugs" that
paralyze everyone's dopamine system
. Many people even see notifications without being clicked. If you open it
, you will feel something wrong all over your body and become extremely anxious,
which will seriously affect your quality of life!
Therefore, in recent years,
some people have begun to promote the so-called "dopamine detoxification"
in the hope of helping everyone get rid of this situation!
[What exactly is dopamine detoxification doing? 】
The so-called dopamine detoxification
is also called "dopamine withdrawal",
"dopamine fasting" or "dopamine fasting".
Its concept is like diet control,
but it only controls the "stimuli in life."
Like a while ago, in Silicon Valley, very The popular practice
is to
eliminate all things that may stimulate "dopamine secretion" within 24 hours !
People who implement this detoxification method
will choose one day every month
to do some "low-stimulation" things
such as relaxing, meditating or reading.
On this day, they
can only eat meals, snacks,
touch mobile phones, or use The more extreme ones on the Internet
may even ask relatives and friends around you
not to have any unnecessary interactions with them on this day!
Prevent yourself from secreting too much dopamine
. However, this approach is a bit extreme.
Some experts believe that everyone's "addiction" is different
and you can "prescribe the right medicine",
starting with the most addictive one and dealing with
long-term and continuous reduction.
For example, how to implement it?
To put it simply, it means "increasing the difficulty."
For example, if you want to quit social software,
you can delete the app on your phone.
Then you have to turn on the computer
every time you want to use it
. Or, if you want to quit mobile games,
You can remove the bound credit card for tuition fees , so
you have to take out the card and re-enter it
every time you want tuition fees.
When the threshold for doing these things increases
, it also means that there is more "buffer time"
for yourself to realize
"I am about to do something I want to quit",
and you will have a better chance to restrain your actions in the present!
This method is less painful
, but the key is to "continue to perform it for at least a month"
to balance the dopamine in the body and slowly return to normal.
The more detailed dopamine detoxification method
is actually very close to the clinical "cognitive behavioral therapy"
because It’s quite complicated. We won’t talk too much here.
For those who are interested, you can look for relevant information and books.
We will also put reference materials in the information column.
In short, just like diet control,
some people choose intermittent fasting and
some people choose Eat less certain foods
. The so-called "dopamine detox"
is actually just a variety of life adjustments to "reduce stimulation".
But then again, do these methods really work?
[Is dopamine detox really effective? 】
Some people who have tried dopamine detox said that
after 24 hours of successful withdrawal
, their minds really became very clear the next day!
It also becomes easier to concentrate.
This effect
makes them willing to perform a dopamine detoxification once a month
. However, there is currently no clear medical research
to confirm that the dopamine detoxification method is really effective.
Some experts believe that
"completely eliminate the source of stimulation." The approach
is a bit too extreme and not everyone is suitable for it!
Even going too far can have counter-effects.
For example, during withdrawal, you may
engage in self-injurious behavior
because it is too painful, or you may use stronger stimulation
to make up for the pain of the previous day
the day after withdrawal
. Therefore, most people Doctors and psychologists suggest that
it is better to adjust slowly and step by step,
which is also closer to the medical
treatment methods they use to help addicted patients.
Finally, doctors also remind that
some people who are seriously addicted or have failed to quit
can still go to "detox". Addiction Clinic"
to seek professional help!
[Our point of view]
Well, during the research process,
we deeply realized that
it is really, really difficult to quit an addiction!
Therefore, instead of waiting until you become addicted to find a solution
, it may be easier to
"prevent" addiction in advance by
understanding the causes of addiction !
It is also because of this that
we spend more time
discussing the mechanism of dopamine
in this episode , hoping to help everyone understand
why modern people are so prone to addiction problems.
In addition, regarding the correlation between dopamine and addiction,
we have previously discussed "Why do people get bored?" I
mentioned it a little bit!
If you want to know more
, you can click on that part and take a look.
Then again, during our research, we also felt that
the so-called "dopamine detoxification"
is not that complicated in nature.
It is the same as "diet control" and
the general direction is " "Control desires and learn patience."
The really difficult
thing is to find a method that suits you
and persevere and stick to it!
If you also feel that you are suffering from mild addiction
, you can try to
gradually get rid of digital drugs starting today
. Maybe you can also find the "detoxification method" that suits you best!
Okay, so at the end of today I want to ask everyone,
would you like to try any type of dopamine detoxification method?
Finally, if you like today’s video,
please share it
so more people can discuss the dopamine detox method!
In addition, you can also click here
to read "Why do people get bored"
and the sharing of "Little Red Book Algorithm Engineer".
So, today's Zhiqi Qiqi comes to an end here.
See you tomorrow night!
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