How to Stop Wasting your Life │ Full Dopamine Detox Protocol
Summary
TLDRThis 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
📱 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.
🛠️ 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.
🏋️♂️ 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.
🔄 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.
Mindmap
Keywords
💡Dopamine Detox
💡Instant Gratification
💡Desensitization
💡Protocol
💡Self-Reflection
💡Restoration
💡Variable Rewards
💡Intentionality
💡Homeostasis
💡Thrill Seeking Behaviors
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]
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