Dopamine Fasting 2.0 - Overcome Addiction & Restore Motivation

Summary

In this insightful video, Brandon from One Percent Better introduces the concept of dopamine fasting as a method to overcome addictions and restore motivation. He explains how constant stimulation from advertisements and social media can lead to addiction, and how dopamine fasting, based on cognitive behavioral therapy, can help reset the brain's reward system. The video offers practical steps to identify addictive behaviors, reduce impulsive actions, and suggests using techniques like urge surfing to manage cravings. It also highlights the importance of routine and reward replacement to break bad habits and regain control over one's life.

Takeaways

• 🌐 We live in a world designed to stimulate emotions and create addictions through constant dopamine release from advertisements, food products, and social media.
• 🧠 Dopamine is a brain chemical associated with desire and is triggered by new rewards, leading to a decrease in satisfaction over time as the brain seeks novelty.
• 📉 The constant stimulation of dopamine can lead to a decrease in dopamine receptors, reducing the pleasure derived from activities that once excited us.
• 🚫 Dopamine fasting is a practice aimed at resetting the brain's dopamine response by avoiding activities that stimulate dopamine release for extended periods.
• 🔍 Dopamine fasting 2.0 is based on cognitive behavioral therapy (CBT) and focuses on reducing impulsive behavior rather than reducing dopamine itself.
• 📚 Loretta Breuning's 'Habits of a Happy Brain' explains how dopamine is triggered and how constant stimulation can lead to a decrease in its effectiveness.
• 📉 The average person spends about 3 hours per day on their smartphone, contributing to a cycle of addiction and dissatisfaction.
• 🔑 Dopamine fasting can help increase the number of dopamine receptors through upregulation, making it easier to find pleasure in less stimulating activities.
• 🛑 CBT techniques such as stimulus control and exposure and response prevention (ERP) can be used to manage addictive behaviors and reduce impulses.
• 🔄 Dopamine fasting involves identifying distressing behaviors and following a schedule to gradually reduce time spent on those activities.
• 🔄 The process of changing habits involves identifying the behavior, the reward being sought, and the trigger that initiates the behavior, then finding healthier alternatives to satisfy the craving.

Q & A

What is the main purpose of the video by Brandon from One Percent Better?

The main purpose of the video is to help viewers overcome their addictions and restore their motivation by introducing the concept of dopamine fasting.

How does the world we live in influence our emotions and addictions according to the video?

The world is designed to stimulate our emotions through advertisements, food products, and social media posts, which provide short rushes of pleasure followed by emptiness and cravings, leading to addictions.

What is dopamine and what role does it play in our brain?

Dopamine is a brain chemical associated with wanting and is triggered by new rewards. It's responsible for the initial excitement we feel but can lead to desensitization over time.

What is the concept of dopamine fasting and how does it relate to addiction?

Dopamine fasting is the practice of avoiding dopamine-stimulating activities for extended periods to reset the brain and let go of addictive behaviors that negatively impact one's life.

How did the interest in dopamine fasting develop over time?

Interest in dopamine fasting exploded in October 2018 and gained even more attention a year later after Dr. Cameron Sepah published an article on the topic.

What is Dopamine Fasting 2.0 and how is it different from traditional dopamine fasting?

Dopamine Fasting 2.0 is based on cognitive behavioral therapy (CBT) and focuses on reducing impulsive behavior rather than reducing dopamine itself. It does not encourage complete abstinence from all forms of pleasure.

How does cognitive behavioral therapy (CBT) play a role in dopamine fasting?

CBT, an evidence-based practice, is used in dopamine fasting to change behavior by employing stimulus control and exposure and response prevention techniques.

What is the process of identifying and changing a habit according to the video?

The process involves identifying the behavior, the reward being craved, experimenting with different rewards to find the true craving, identifying the trigger, and then making a plan to consciously choose a healthier behavior that delivers the desired reward.

How can dopamine fasting help restore motivation?

Dopamine fasting may help increase the number of dopamine receptors in the brain through a process called upregulation, which can make it easier to achieve pleasure with less stimuli.

What are some common impulsive behaviors that can be addressed through dopamine fasting?

Common impulsive behaviors include emotional eating, internet and gaming, gambling, shopping, thrill and novelty seeking, recreational drugs, and porn and masturbation.

What is the suggested approach to starting a dopamine fasting schedule?

The approach involves starting small by refraining from certain activities for 1 to 4 hours daily, then gradually increasing the time spent away from these activities, such as one day per week, one weekend per quarter, and one full week per year.

Outlines

00:00

🧠 Dopamine Fasting: Overcoming Addictions and Boosting Motivation

In the first paragraph, Brandon introduces the concept of dopamine fasting as a method to overcome addictions and restore motivation. He explains that our world is filled with stimuli designed to trigger short-lived pleasure, leading to a cycle of addiction and craving perpetuated by big companies. The average person spends 3 hours a day on their smartphone, which equates to over 1000 hours a year. Dopamine, a brain chemical linked to desire, is triggered by new rewards, but constant stimulation from activities like gaming, social media, and pornography can lead to a decrease in sensitivity to pleasure. Dopamine fasting aims to reset the brain by abstaining from these activities, which is not about reducing dopamine levels but rather about managing impulsive behavior. The concept gained popularity after Dr. Cameron Sepah published 'The Definitive Guide to Dopamine Fasting 2.0,' which is based on cognitive behavioral therapy (CBT) and focuses on reducing impulsive behavior rather than dopamine itself.

05:03

🛑 Implementing Dopamine Fasting and Reward Replacement

The second paragraph delves into how dopamine fasting can help restore motivation by potentially increasing dopamine receptor levels through upregulation, making it easier to achieve pleasure with less stimuli. Brandon outlines the steps to dopamine fast: identifying distressing behaviors and following a fasting schedule that gradually increases the time spent away from certain activities. He also discusses the power of habit and how to replace bad habits with healthier alternatives by identifying the behavior, the reward being sought, and the trigger that initiates the craving. By experimenting with different rewards and identifying the true craving, one can create a plan to consciously choose healthier behaviors that deliver the desired reward. The paragraph concludes with a suggestion to check out Brandon's channel for more life-changing content.

Keywords

💡Dopamine

Dopamine is a neurotransmitter in the brain associated with reward and pleasure. It is triggered by new rewards, such as the first taste of ice cream, which is described as 'heaven' in the script. The video discusses how modern stimuli like social media and video games can lead to constant dopamine release, causing a decrease in sensitivity to pleasure over time. This concept is central to understanding the theme of addiction and the proposed solution of dopamine fasting.

💡Addiction

Addiction, as mentioned in the script, refers to a compulsive engagement in rewarding stimuli, despite adverse consequences. The video script discusses how companies exploit our natural cravings to make profits, and how this leads to a loss of free will and a cycle of seeking happiness in a maze designed to keep us lost. Addiction is a key theme in the video, as it sets the stage for the introduction of dopamine fasting as a method to overcome these compulsions.

💡Dopamine Fasting

Dopamine fasting is a practice proposed in the video to regain control over impulses and break free from addictive behaviors. It involves avoiding activities that stimulate the release of dopamine for extended periods. The script explains that dopamine fasting is not about reducing dopamine levels but rather about reducing impulsive behavior, which is a misunderstanding of the practice. It is a central concept in the video, illustrating a method to reset the brain's response to stimuli and restore motivation.

💡Cognitive Behavioral Therapy (CBT)

CBT is an evidence-based psychological treatment mentioned in the script, which is used for changing behavior. Dopamine fasting 2.0 is based on CBT principles, focusing on reducing impulsive behavior rather than dopamine itself. The script uses CBT as a foundation for explaining how dopamine fasting can help manage addictive behaviors by employing techniques such as stimulus control and exposure and response prevention.

💡Impulsive Behavior

Impulsive behavior is defined as acting without thinking about the consequences, which is a key aspect of addiction discussed in the video. The script lists common impulsive behaviors such as emotional eating, internet gaming, gambling, and others, which are negatively impacting lives and are targeted by dopamine fasting to help individuals regain control.

💡Up Regulation

Up regulation, in the context of the video, refers to the increase in the number of dopamine receptors in the brain, which can occur as a result of dopamine fasting. The script explains that up regulation can make individuals more sensitive to pleasure, requiring less stimuli for the same amount of pleasure, thus helping to restore motivation and reduce the need for addictive behaviors.

💡Stimulus Control

Stimulus control is a CBT technique mentioned in the script where the probability of engaging in addictive behaviors is reduced by manipulating the environment or situational cues. An example from the script is removing the stimulus of phone notifications to avoid the behavior of constantly checking the phone, which is a part of dopamine fasting 2.0.

💡Exposure and Response Prevention (ERP)

ERP is a CBT technique discussed in the video, which involves facing the triggers of an addictive behavior without engaging in the behavior. The script provides an example of using ERP to resist the urge to masturbate after seeing an attractive person on Instagram, suggesting that by practicing ERP, individuals can learn to manage their impulses more effectively.

💡Urge Surfing

Urge surfing is a mindfulness technique mentioned in the script, which involves being aware of and accepting the presence of an urge without acting on it. The video describes urge surfing as bringing attention to the sensations of the urge and simply being with it, which can help individuals to manage their impulses over time.

💡The Power of Habit

The script references 'The Power of Habit' by Charles Duhigg, which discusses how habits are formed and can be changed. The video uses the concepts from this book to explain how individuals can identify the rewards they crave and experiment with different behaviors to find a healthier alternative that satisfies the same craving, which is a strategy for overcoming addictions.

💡Reward Replacement

Reward replacement is a strategy mentioned in the script where a healthier behavior is chosen to deliver the same reward that an unhealthy habit provides. The video gives an example of replacing the habit of drinking Coke with drinking flavored fizzy water to satisfy the craving for a sugar high without the negative effects, illustrating a practical application of changing habits.

Highlights

We live in a world designed to stimulate emotions through advertisements, food products, and social media for short-term pleasure.

Big companies exploit our cravings for profit, potentially controlling us without a self-plan.

The average person uses smartphones for about 3 hours per day, accumulating to 1095 hours yearly.

Dopamine fasting is introduced as a method to regain control over impulses and break addictions.

Dopamine is a brain chemical associated with desire, triggered by new rewards.

Constant dopamine release from activities like video games and social media can lead to addiction.

Dopamine fasting aims to reset the brain and release from negative addictive behaviors.

Dopamine fasting 2.0 is based on cognitive-behavioral therapy (CBT) and focuses on reducing impulsive behavior, not dopamine levels.

CBT, the foundation of dopamine fasting 2.0, is an evidence-based practice for changing behavior.

Techniques like stimulus control and exposure and response prevention (ERP) are part of CBT solutions.

Urge surfing is a mindfulness technique to manage urges without acting on them.

Dopamine fasting may increase dopamine receptors through upregulation, enhancing sensitivity to pleasure.

A step-by-step guide on how to perform dopamine fasting is provided, including identifying distressing behaviors and following a fasting schedule.

Routine and reward replacement is suggested to overcome addictions by identifying and substituting cravings.

The power of habit suggests identifying behavior, reward, and trigger to change habits effectively.

Flavored fizzy water is an example of a healthier reward replacement for sugar cravings.

The video concludes with an invitation to the channel '1% Better' for more animated summaries of life-changing books.

Transcripts

hi After Skoolers, i'm Brandon from the YouTube channel, One Percent Better better and you're

watching this because you want to overcome your addictions and restore

your motivation. Let's get to it. We live in a world that is designed to stimulate

our emotions. Every advertisement food product and social media post is geared

to give us a short rush of pleasure, which is followed by an emptiness and a

craving for more. Big companies are able to leverage our cravings and make

trillions of dollars off of keeping us addicted. If you don't have a plan for

yourself you will be at the mercy of companies

who will play on your impulses to control you like a puppet. You will

sacrifice your free will searching for happiness in a maze that's designed to

keep you lost. Studies show that on average people use

their smartphones for about 3 hours per day. That's 1095 hours every single year.

Thankfully there is a way to regain control over your impulses and take your

power back through a practice called dopamine fasting. What's that you say?

Well first we need an understanding of dopamine. Dopamine is a brain chemical

associated with wanting. according to Loretta Breuning author of 'Habits of a

Happy Brain', dopamine is triggered by new rewards. That's why the first lick of an

ice cream cone is heaven. 10 licks later your attention wanders you start

thinking about the next thing on your agenda and the next you still love the

ice cream but you don't feel it as much because your brain doesn't see it as new

information. Your brain is already looking for the next great way to meet

your needs. However, with video games and porn sites

and social media your brain always has the next thing to be excited about

because they are engineered to trigger constant dopamine release I'm sure you

are familiar with the feeling of wanting to make the day productive only to look

up at the end of the day and realize you spent four hours mindlessly scrolling

through Instagram and checking notifications. You waste time, feel bad

about yourself and things that used to excite you no longer excite you like

they used to. That's where dopamine fasting comes in

dopamine fasting is the idea that if you avoid a dopamine stimulating activities

for extended periods of time you'll be able to reset your brain and let go of

addictive behaviors that negatively impact your life it's commonly

misunderstood as reducing dopamine but that's not true dopamine is necessary to

function as a healthy human being. Dopamine fasting exploded in interest in

October 2018 and gained even more interest a year later after Dr. Cameron

Sepah published an article on medium titled the definitive guide to dopamine

fasting 2.0 the hot Silicon Valley trend. Dopamine fasting 2.0 is better defined.

it's based on cognitive behavioral therapy it's about reducing impulsive

behavior not reducing dopamine itself and it doesn't encourage you to act like

a full-blown monk who abstains from all forms of pleasure so what is the science

behind dopamine fasting 2.0 well as mentioned before it's based on cognitive

behavioral therapy or CBT CBT is an evidence-based practice and prescribed

by thousands of professionals worldwide for changing behavior

CBT solutions based on stimulus control can help you reduce a probability of

engaging in addictive behaviors for example when your phone plays your SMS

ringtone you pick up your phone and tap to open the message the ringtone is a

stimulus and opening the message is the behavior here are two solutions

number one remove the stimulus by putting your phone in another room or

disable notifications or to engage in an activity that is not compatible with

reading your phone like swimming another solution is exposure and response

prevention or ERP for example you see an attractive girl on Instagram you fill

your heart rate increase and your body tingle so you run to your bedroom hop

under the sheets and masturbate into a deep sense of regret and worthlessness

sinks in by applying ERP you would frequently look at attractive girls on

Instagram but refrain from masturbating I know it's difficult but you can use a

technique called urge surfing which is essentially being mindful for a few

minutes bring your attention to where you feel

the urge in your body and simply be with it describe what the sensations feel

like when you are done thank yourself and set your intention for what you will

do next in your day this will become easier over time and you'll likely feel

a sense of accomplishment now at this point you might be wondering does

dopamine fasting really work to manage your addictions

if by dopamine fasting you mean reducing a dopamine levels the answer is no but

if you mean dopamine fasting 2.0 based on CBT like we just learned then yes an

analysis of a hundred and six studies concluded that in general the evidence

base of CBT is very strong but how does dopamine fasting help restore your

motivation well sharp or prolonged increases in dopamine levels can reduce

the amount of dopamine receptors in your brain

dopamine fasting may help increase the amount of receptors you have through a

process called up regulation the more dopamine receptors you have the less

stimuli it will take to achieve the same amount of pleasure if you don't eat

processed sugar for a month a single blueberry could give you the same amount

of pleasure as your favorite ice cream so how do you dopamine fast there's two

steps in step 1 identify the behaviors that are causing you distress impairment

or addictiveness 6 common impulsive behaviors are emotional eating internet

and gaming gambling and shopping thrill and novelty seeking recreational drugs

and porn and masturbation in step 2 follow a dopamine fasting schedule for

example let's say you want to reduce the amount of time you waste on your phone

you would refrain from using your phone for 1 to 4 hours every day 1 day per

week one weekend per quarter and one full week per year start small and

gradually increase the amounts of time you spend away from your phone these are

guidelines not concrete rules follow a fasting schedule that works for you so

now you know how to dopamine fast but you may find it difficult to do keep

watching because I'll share some tips that might make it easier for you to

overcome your addictions and that have so let's talk about routine and reward

replacement imagine that you have a bad habit of going to the cafeteria to buy a

coke every day every time you drink the coke you feel

bad afterwards and end up gaining weight so you decide to do a dopamine fast

instead of drinking a coke every day you try to only drink a coke every two days

but you find this difficult according to charles jigs book of the power of habit

here's what you can try instead number one identify the behavior the behavior

is the activity in this example it's getting up walking to the cafeteria

buying a coke and drinking it next identify the reward you're craving a

craving drives our behavior and rewards are what satisfied a craving so ask

yourself why you turned to coke at the cafeteria

are you thirsty do you want a sugar high a moment to step away from your work you

desire social interaction at the cafeteria then experiment with four to

five different rewards on one day you might drink a bottle of water if after

15 minutes you're craving has subsided then it could be you've just been

thirsty but got into the bad habit of drinking a coke instead another day you

might go for a walk and call a friend if after 15 minutes the craving has

subsided then it could be that you've just been craving social interaction

after each different activity you try write down how you feel after a number

of days or weeks look for patterns to see which reward is the one you are

truly craving let's say you discover that the reward is the sugar higher you

get from drinking the coke the next step then is to identify the trigger what

triggers your craving for a sugar high is at the time of day is it seeing

someone else drinking a coke is it seeing a youtube video advertisement is

it because you ate something it can be difficult to identify the trigger but

thankfully science tells us that triggers usually fall into five

categories they are location time and emotional state other people or the

immediately preceding action let's say you discover that your trigger is time

based because it always seems to happen around 3 p.m. every day regardless of

how you feel where you are or any other this once you've identified the behavior

reward and trigger you will likely feel a sense of empowerment that you can

change your habits so the final step is to make a plan when 3 p.m. comes around

consciously choose a healthy behavior that delivers a reward you are craving

in our example it's the sugar high make the conscious decision to go to a nearby

juice bar to grab your favorite organic juice instead of a coke I work from home

so one of my favorite things to do is to stock my fridge with cans of flavored

fizzy water with natural lemon flavors I get the same reward of having a Coke but

without the bad stuff if you liked this video then consider checking out my

channel 1% better where I create animated summaries of life-changing

books thank you after school for having me and thank you for watching