Ayuno de dopamina: Hackea tu mente para hacer que le gusten las cosas difíciles
Summary
TLDRCe script de vidéo explore l'importance de la maîtrise de la dopamine pour la réussite et le bonheur. Il compare les plaisirs instantanés à des aliments gras, tout en soulignant que les tâches difficiles, bien que moins attrayantes, apportent des récompenses à long terme. L'expérience de l'auteur sur la restriction de dopamine, inspirée d'une étude de l'Université de Stanford, démontre comment réorienter cette substance vers des activités productives peut améliorer la productivité, la créativité et le bien-être. Le script encourage à repenser les habitudes pour un avenir plus brillant et satisfaisant.
Takeaways
- 📱 L'auteur souligne que beaucoup de gens passent des heures à naviguer sur les réseaux sociaux, regarder des vidéos TikTok, jouer à des jeux vidéo ou regarder des séries Netflix, mais ont du mal à s'engager dans des activités productives comme faire du sport, étudier, travailler sur leur entreprise ou lire.
- 🏋️ Les tâches difficiles sont celles qui apportent les plus grands bénéfices à long terme, tout comme les aliments sains qui coûtent plus mais sont bénéfiques pour la santé.
- 🎯 Il est courant de se sentir frustré de ne pas réaliser ces tâches difficiles, même si elles sont essentielles pour atteindre nos objectifs.
- 🚀 Les personnes disciplinées et déterminées, comme les athlètes d'élite et les entrepreneurs, choisissent d'investir leur temps dans des activités qui les rapprochent de leur succès plutôt que de se complaisir dans des distractions.
- 🔑 L'auteur promet de révéler la clé pour travailler avec la même intensité et aisance que ces personnes réussies.
- 🤔 Le succès est basé sur la capacité de sacrifier une récompense à court terme pour une récompense à long terme qui nécessite de l'effort mais est beaucoup plus grande.
- 🧪 Une expérience menée à l'Université de Stanford a montré que les enfants capables d'attendre plus longtemps pour obtenir une récompense double étaient plus tard plus réussis dans tous les domaines de la vie.
- 💡 Les gens peuvent choisir entre une gratification immédiate ou à court terme, ou une gratification à long terme qui nécessite de l'effort mais est beaucoup plus grande.
- 🚫 L'auteur a mené une expérience de sept jours de restriction radicale de dopamine, en éliminant des activités à gratification immédiate de son quotidien et en les remplaçant par des tâches difficiles ou exigeantes.
- 🍫 Parmi les activités éliminées figuraient le café, le sucre, le chocolat, les réseaux sociaux et le téléphone mobile, la masturbation, la musique et le petit-déjeuner.
- 🔄 L'élimination de ces activités a permis au cerveau de reconfigurer la dopamine, la dirigeant vers des activités comme la lecture ou le travail, qui deviennent les nouvelles sources de récompense.
- 📚 L'expérience a conduit à une augmentation de la productivité, une meilleure qualité de travail, une clarté mentale et une augmentation de la créativité.
- 🌟 L'auteur recommande cette expérience, car elle a non seulement permis de briser des mauvaises habitudes, mais a également apporté une meilleure santé mentale et une motivation accrue pour le travail.
Q & A
Quel est le point central du script vidéo ?
-Le point central du script est l'importance de l'autodiscipline et du sacrifice des récompenses à court terme pour atteindre des objectifs à long terme, en se concentrant sur la manipulation de la dopamine pour favoriser la productivité et la réussite.
Quelle est l'analogie utilisée pour décrire les tâches difficiles ?
-L'analogie utilisée est celle de la nourriture saine qui coûte plus cher mais apporte plus de bénéfices à la santé, comparant les tâches difficiles à des choix sains qui apportent des bénéfices à long terme.
Quel est l'effet de la dopamine sur notre système ?
-La dopamine est un neurotransmetteur qui est sécrété par le cerveau chaque fois qu'il anticipe une récompense d'une activité. Elle est responsable de l'établissement de nos préférences pour certaines activités par rapport à d'autres, en se basant sur la quantité de dopamine qu'elles génèrent.
Quel est l'expérience menée par un psychologue de l'Université Stanford sur la renvoi de la satisfaction ?
-L'expérience consistait à offrir aux enfants le choix entre une guimauve immédiate ou attendre 15 minutes pour en obtenir deux. Cette expérience a montré que ceux qui ont réussi à attendre étaient plus réussis dans tous les domaines de la vie après 40 ans.
Quels sont les résultats de l'expérience de restriction de dopamine menée par l'auteur pendant sept jours ?
-L'auteur a éliminé toutes les activités qui lui procuraient une gratification instantanée et les a remplacées par des tâches difficiles ou exigeantes. Le résultat a été une augmentation de la productivité, une meilleure qualité de travail, une clarté mentale et une augmentation de la créativité.
Quels sont les éléments que l'auteur a éliminés de son quotidien lors de son expérience de restriction de dopamine ?
-L'auteur a éliminé le café, les édulcorants, le chocolat, les réseaux sociaux et le téléphone mobile, la masturbation, la musique et a adopté un jeûne de 16 heures en ignorant le petit-déjeuner.
Quel est le lien entre la dopamine et les habitudes que nous développons ?
-La dopamine est liée aux habitudes car elle est sécrétée par le cerveau en anticipation d'une récompense. Les activités qui génèrent plus de dopamine deviennent plus attrayantes et sont plus susceptibles de devenir des habitudes.
Comment l'auteur a-t-il décrit l'effet de la restriction de dopamine sur sa motivation et sa productivité ?
-L'auteur a décrit que sans les activités qui le distrayaient, il a ressenti une augmentation de sa motivation et de sa productivité, car il remplissait son temps libre avec des tâches importantes et productives.
Quels sont les avantages non anticipés que l'auteur a ressentis après avoir mené l'expérience de restriction de dopamine ?
-Outre l'augmentation de la productivité et de la qualité du travail, l'auteur a également ressenti une clarté mentale, une légèreté, une meilleure qualité de vie mentale et une augmentation de la créativité.
Quelle est la recommandation finale de l'auteur pour ceux qui cherchent à améliorer leur productivité et leur réussite ?
-L'auteur recommande d'essayer l'expérience de restriction de dopamine pour réajuster la configuration de la récompense dopaminergique et de se concentrer sur les tâches qui apportent des bénéfices à long terme.
Outlines
😀 Succès et sacrifices
Le premier paragraphe aborde le contraste entre les activités faciles et passivités telles que les réseaux sociaux et les séries, par opposition aux tâches difficiles mais bénéfiques à long terme telles que faire du sport, étudier ou travailler sur son entreprise. Il souligne que les tâches difficiles sont celles qui apportent les plus grands avantages. L'auteur mentionne l'expérience de la gomme goudronisée à l'Université de Stanford, qui a démontré que ceux qui étaient capables de retarder leur gratification étaient plus réussis dans la vie. Le but de la vidéo est de fournir des clés pour travailler avec la même intensité que les personnes disciplinées et déterminées, en sacrifiant les récompenses à court terme pour obtenir des récompenses à long terme plus importantes.
🧠 Dopamine et configuration de la récompense
Le deuxième paragraphe explique le rôle de la dopamine, un neurotransmetteur, dans la formation de nos habitudes. La dopamine est sécrété par le cerveau en anticipation d'une récompense. Les activités qui provoquent une forte libération de dopamine, comme les réseaux sociaux, les aliments gras et sucrés, peuvent conduire à une dépendance. L'auteur partage son expérience personnelle pendant la crise du coronavirus, où son régime alimentaire et son travail ont été affectés par une quête d'excitation dopaminergique immédiate. Il décrit son expérimentation pour réinitialiser sa configuration de récompense dopamine, en éliminant des activités qui libèrent de la dopamine de manière immédiate de son quotidien.
🚫 Expérience de restriction de dopamine
Dans le troisième paragraphe, l'auteur détaille son expérimentation de sept jours de restriction radicale de dopamine, dans laquelle il a éliminé toutes les activités qui lui procuraient une gratification immédiate. Il a remplacé le café par des podcasts, a adopté un jeûne de 16 heures, et a éliminé les réseaux sociaux et l'usage du téléphone portable. L'auteur constate que la suppression de ces activités a conduit son cerveau à reconfigurer la libération de dopamine, le dirigeant vers des activités plus productives et créatives. Il a remarqué une augmentation de la productivité, une meilleure qualité de travail, une clarté mentale et une augmentation de la créativité.
🔄 Retour aux plaisirs interdits
Le quatrième paragraphe conclut la vidéo en décrivant le retour de l'auteur à ses plaisirs habituels après l'expérimentation, comme le café, le thé vert et le petit-déjeuner. Il exprime son épuisement de ne pas avoir pu profiter de ces plaisirs pendant l'expérimentation, mais suggère que l'expérience a été bénéfique pour son bien-être mental et sa productivité. L'auteur invite les téléspectateurs à rester pour le prochain vidéo, impliquant qu'il y aura plus à apprendre sur ce sujet.
Mindmap
Keywords
💡Dopamine
💡Gratification immédiate
💡Activités addictives
💡Récompense à long terme
💡Discipline
💡Expérience de gratification retardée
💡Confinement
💡Jeûne
💡Productivité
💡État de flux
💡Créativité
Highlights
The importance of doing difficult tasks for long-term benefits, compared to easy but less rewarding activities.
Successful people's ability to sacrifice short-term rewards for greater long-term gains.
The Stanford University marshmallow experiment on delaying gratification and its correlation with future success.
The role of dopamine in establishing habits and preferences for activities based on reward anticipation.
How dopamine levels influence our decisions between junk food and healthier options.
The experimenter's personal experience with dopamine and productivity during the Coronavirus crisis.
The concept of 'dopamine restriction' as a method to reconfigure our brain's reward system.
Eliminating instant gratification activities to redirect dopamine secretion towards productive tasks.
The experiment's impact on increasing productivity and achieving a state of flow.
Reading and deep work sessions becoming more rewarding as the brain reconfigures dopamine secretion.
The psychological and motivational benefits of the dopamine restriction experiment.
The experimenter's personal productivity increase and improved work quality.
The unexpected positive effects on creativity and mental clarity from reducing dopamine-triggering activities.
The strategy of progressively eliminating more 'toxic' dopamine activities for better psychological impact.
The experimenter's decision to integrate some of the habits into their routine for long-term benefits.
The potential for this approach to change work habits, pleasure in working, and future success.
The experiment's conclusion and the experimenter's personal reflections on the benefits of dopamine restriction.
Transcripts
Surely, you have no problem on your mobile and spend two hours browsing through
social networks.
Watching absurd tik tok videos,
playing video games or watching that Netflix series you like so much.
But,
what about doing a little bit of sport?,
getting to study,
working on your business or reading?
There are some tasks that are definitely much easier to perform than certain others
and it is precisely those difficult tasks that will bring you the greatest benefits in the long run.
It's a bit like healthy food, that costs more to eat, but is the one that brings more benefits
to your health.
Sometimes, you can also feel frustrated because, even knowing that they are the most
beneficial and those that will help you reach your goals,
you end up not doing them.
And besides, there are those people who have that facility to apply their discipline
and their determination and do those difficult tasks constantly.
For example, an elite athlete has preferred to invest their hours training and perfecting
their skills, than sitting on the couch watching stories on instagram.
That entrepreneur you see with luxury cars and living the life you dream,
sacrificed at the time have a girlfriend or go out with friends partying, to stay locked at home
working in the business that has led him to success today.
Well, I bring you good news and in this video I will give you the key so that you can get to work
with the same intensity and ease as this type of people.
What makes a person truly successful is their ability to sacrifice
an instant but small short term reward, for a long term reward that will require effort,
but will be much greater.
And do not think at all that this is by chance.
This has been scientifically proven.
A psychologist at stanford university did an experiment on postponing gratification.
The psychologists offered the children two possibilities:
They could either take one marshmallow immediately or wait 15 minutes and get two.
Then, they would leave the children alone in the classroom and analyze their behavior.
Then they followed those subjects who were subjected to the experiment for 40 years,
and they saw that those people who managed to wait 15 minutes to get two marshmallows
were much more successful in all areas of life.
Like successful people, you also have those two options every day.
You can choose between gratification instant or short term, small and will not require effort
or that long term gratification that will require effort but will be much greater.
Yes, and with all the logic in the world, you can tell me: "okay okay Adrià.
But that person, during that period of time that had to sacrifice
those small rewards, gratifications, was unhappy".
So you may well think that success is incompatible with happiness
and this is where the magic lies, the secret of this video and I will show you the opposite.
People who manage to stop doing those unproductive activities
that offer them immediate pleasures end up experiencing the same satisfaction
doing the difficult tasks that involve effort and that offer them a great reward in the long term.
And you may wonder: how they do it Adrià?
Tricking what I call our natural drug...
Dopamine
Today's video I will divide it in two parts.
First of all, I would like to explain to you the functioning
and the fundamental role that dopamine plays in our system.
Do not underestimate it.
Dopamine is surely responsible for you being unproductive, unable to work
and not getting what you want in life.
And secondly, I would like to explain to you the experiment
I have done during the last seven days
of radical dopamine restriction.
During the last seven days I have eliminated from my routine
all those activities that give me instant gratification
and replaced them with difficult or effortful tasks.
If you want to know the reasons why I have done it and the incredible
results I have obtained, even I am surprised,
stay until the end of the video because it can really help you.
I believe that this video will radically change three aspects in you:
First of all, the way you work.
Second, the pleasure that you can get to experience working.
And third,
your future.
Indeed,
I say your future because if we manage to understand our natural dependence on dopamine
and try to know how to manipulate it in our favor,
you will succeed more easily than any other person of your generation
and even enjoy much more intensely the path of effort and work that success requires.
Dopamine is a neurotransmitter that our brain secretes
every time it anticipates the reward an activity will give it.
We segregate more dopamine than normal, when we do activities that make us feel good
and itself learns that these are the right activities to perform.
For example,
Dopamine Levels, will increase when we think about eating junk food
because the anticipation of the reward we will get will be greater than the one we experience
when we eat vegetables
This circle of desire, action and reward is precisely what will establish your habits.
Drugs, pornography, social networks, sex, masturbation, some types of food.
These are substances or activities that generate enormous amounts of dopamine
in a very short period of time.
This is precisely what causes many people to become addicted
to this constant segregation of dopamine and to this immediate gratification and reward.
Dopamine is precisely what will establish our preference for certain activities over others.
Our brain does not evaluate whether that activity will be more beneficial
in the long run for us or not.
It just identifies those activities with which it is going to get
the most dopamine secretion by doing them
You may think it is a negative aspect
and actually that may be true,
but what very few people know, is that we can somehow manipulate that natural aspect
and make it work in our favor.
And this is where my experiment begins.
The Coronavirus crisis has affected all of us in many aspects of our lives.
One of the negative aspects that I have found of confinement is that my dopamine configuration
has been affected.
Being locked in the house, so close to the kitchen,
made me unconsciously look for immediate reward in food.
The fact of doing ten steps, getting to the kitchen, eating a snack
and satisfy those primary needs of my body
It has made it so that my reward was not the work itself, but the food.
This vicious circle of satisfying my body when it asked for it,
has made my deep work sometimes be interrupted by absurd trips to the kitchen
or that my motivation to work was reduced,
Also, since I didn't have to leave the house,
I didn't prepare the little boxes with the food as I always do on Sundays,
so when I was hungry, I just cooked what I liked.
And I have also seen that I have lost that habit during these last months
of eating varied as I did.
Not healthy, because I always eat healthy, but it is true that my diet has lost a little variety.
But last Sunday, I decided to submit myself to an experiment to radically reset
what was my dopamine reward configuration, let's call it that.
So, the goal was to make a list,
identifying those activities that segregate me with more immediacy
that dose of dopamine and eliminate them completely from my day.
And the list was like this...
1.Coffee
I love coffee.
One of my hobbies is to try a different coffee every week.
2.Sugar.
Actually I don't take sugar.
I consume that sweetener to sweeten, but it's still the same... it's not healthy
3. Chocolate
Chocolate... My coffee and chocolate ritual is my favorite part of the day
and I am not exaggerating.
During this quarantine, I could not resist increasing the number of times a day I did this ritual.
4.Social networks and mobile phone
The phone I have kept it totally off during the day except at night when I like to call my family.
Of course, not to mention any kind of social network.
l are strictly designed to constantly secrete dopamine and generate addiction.
5.Masturbation
In fifth place is masturbation,
and yes, let's be honest.
Both men and women have masturbated, masturbate or will masturbate.
We should stop considering this topic as a taboo subject.
I am not talking about pornography, it is very different.
I don't consume pornography because I don't agree at all neither in its philosophy
or in the values it transmits, or the content they produce.
I talk about masturbation which is a totally natural act and can even be very healthy.
I have read in an article that it can reduce your chances of getting prostate cancer by 30%.
But it is also an activity that secretes a lot of dopamine.
So I have preferred to eliminate it from my days.
6.Music
I have replaced it with podcasts during my workouts and when I take a cold shower.
7.Breakfast
Breakfast is without any doubt my favorite meal.
And I love to start the day with a healthy and hearty breakfast,
that is why I have decided to do during this week a fast.
A fasting of 16 hours that consists of stopping eating at 8 pm
and start eating at 12 o'clock.
Skipping breakfast because I consider it...
an important source of dopamine.
In some cases, you may think that this list is very short
and that your activities themselves are not really toxic and I agree.
I have been living a very healthy lifestyle for two years and if
you somehow consider that there are certain activities that you do, for example...
Smoking.
That can become a little more toxic.
I recommend that in your list if it is a little longer you identify those activities or actions more
toxic and eliminate them progressively.
Not all at once, because it is true that the psychological impact will be much harder.
The curious part of this experiment is that here where the magic is found, the secret and it is that
when you eliminate those activities that make your brain secrete dopamine,
your brain will not stop secreting dopamine.
The only thing it will do is to reconfigure.
To redirect the dopamine secreted to other activities.
In other words,
reading or working the brain will begin to secrete dopamine as they will be the only activities
with which you can secrete it.
You will even end up wanting to do sports as it will be the only way to get
that dose of dopamine daily.
I have to confess that the first day was harder than I expected.
I got up a little later than usual.
I guess because I had no motivation to get up to eat my good breakfast
and just thinking that I had 5 hours left to eat...
I spent the day a little bit bored and apathetic to be honest.
It was a very strange sensation as if nothing gave me any kind of pleasure or enjoyment.
I must say that I was very productive during the day, since I had nothing else to do except work
and the first positive effect I noticed on the first day was that I couldn't wait to do
my little sports session.
Although I had many temptations, but luckily I was able to resist them.
From the second day, it was a little easier.
I managed to adapt much more easily,
but it is true that I am pleasantly surprised by the results I have obtained.
Not only have I obtained those that I had expected.
I have also experienced others that I had not really anticipated.
My productivity levels have increased...
but in a way that I had rarely experienced before.
And actually is that as I had no tasks to distract me, I have filled that empty time working more.
The truth is that I usually read a book every week, but only by replacing those 15 minutes
of pause in which I used the cell phone between the two hours of deep work
for 15 minutes of reading, I have managed to read two books.
By not having distractions, my deep work sessions were of much higher quality.
I was able to get into that state of flow,
when you lose a little bit of awareness of your surroundings and you are just
focused on task
with much more easily and I felt a lightness a mental clarity
And I guess it is because I have drastically reduced the interactions with the cell phone,
above all, I have been able to invest all my time in those tasks that are really important,
fundamental in my day.
This has given me a sense of personal fulfillment of giant.
In addition, I believe that combined with an increase in time I have generated ideas
much more frequently and of much higher quality, in other words,
my creativity has increased exponentially
Frankly I recommend this experiment because in fact not only I have fulfilled my main objective,
which was to break with work patterns,
bad habits that I had acquired during this time of confinement and with which I don't quite agree,
but I have also experienced
a mental clarity, a lightness, a mental health and a passion for work, a motivation
to get up and get straight to work.
That they have in fact been much more intense than what I usually experience
and I have decided that many of these habits I will definitely integrate them into my routine.
Of course,
I'm exhausted of not listening to music during my workout,
exhausted of green tea
and exhausted of not having my good breakfast with a good coffee.
See you in the next video
Browse More Related Video
DETOX DOPAMINE | Comment reprendre le contrôle de votre vie
7 Essential Stoic Productivity Tips (From Top Performers)
COMMENT TRAVAILLER PLUS EFFICACEMENT avec la règle 80/20 *astuces productivité*
How overstimulation is ruining your life
10 habitudes SPORTIVES pour booster ta SANTÉ mentale
Where I FIND NEW Clients As A Financial Advisor!
5.0 / 5 (0 votes)