You probably don't have a problem playing
video games or browsing social media on your phone. In fact I have no doubt you could sit in front
of a screen and do both of those activities for 2 hours, or even longer without breaking
your concentration. But what about half an hour of studying? Oof. That might be too hard. How about working on your side business for
another hour? Hmm. Doesn't sound too appealing. Even though you logically know that studying,
exercising, building a business or something equally productive, will bring you more benefits
in the long run, you still prefer watching TV, playing video games and scrolling through
social media. One might argue that it's obvious why. One activity is easy and doesn't require much
effort, while the other activity is difficult and it requires you to apply yourself. But some people seem to have no problem studying,
exercising, or working on their side projects, regularly. Which begs the question: Why are some people
more motivated to tackle difficult things? And is there a way to make doing difficult
things, easy? To answer this question, we need to look at
this brain neurotransmitter: Dopamine. Dopamine is often considered a pleasure molecule. But that's not quite what it does. Dopamine is what makes us desire things. And it's that desire that gives us the motivation
to get up and do stuff. If you're not sure how powerful dopamine is,
let me introduce you to a few experiments neuroscientists did on rats. The researchers implanted electrodes in the
brains of rats. Whenever the rat pulled a lever, the researchers
stimulated the rat's reward system in the brain. The result was that the rats developed a craving
so strong they kept pulling the lever, over and over for hours. The rats would refuse to eat or even sleep. They would just keep pressing the lever until
they would drop from exhaustion. But then the process was reversed. The researchers blocked the release of dopamine
in the brain's reward center. As a result, rats became so lethargic that
even getting up to get a drink of water was not worth the effort. They wouldn't eat. They didn't want to mate. They didn't crave anything at all. You could say that the rats lost all will
to live. However, if food was placed directly in their
mouths, the rats would still eat and enjoy the food. They just didn't have the motivation to get
up and do it themselves. You would think that it's thirst or hunger
that motivates us to get food or water. But there's also dopamine that plays a key
role here. Those rat experiments might be extreme cases. But you can see similar effects dopamine has
in humans and in our daily lives. In fact, your brain develops priorities in
large part based on how much dopamine it's expecting to get. If an activity releases too little dopamine,
you won't have much motivation to do it. But if an activity releases a lot of dopamine,
you'll be motivated to repeat it, over and over. So which behaviors release dopamine? Any activity where you anticipate there's
a potential reward, releases it. But if you know there are no immediate rewards
with the behavior, your brain won't release it. For example, before you eat comfort food,
your brain releases dopamine, because you anticipate that the food will make you feel
good. Even if it actually makes you feel worse. That's because your brain doesn't even care
if the high dopamine activity is damaging to you. It just wants more of it. A stereotypical example would be someone who's
a drug addict. He knows that what he's doing is not good
for him. But all he wants is to get more of that drug. Besides getting you high, cocaine and heroin
release unnatural amounts of dopamine, which in turn makes you crave them even more. Of course it has to be noted that nearly everything
releases some amount of dopamine. Even drinking water when you're thirsty, does. But the highest dopamine release happens when
you get a reward randomly. One such example is playing on a slot machine
in a casino. Even if you've only been losing money until
that point, you eventually expect to get a bigger reward. You just don't know when it could happen. And
in today's digital society, we are flooding our brains with unnaturally high amounts of
dopamine on a daily basis, even if we don't know it. Some examples of high dopamine behaviors include:
scrolling through social media websites, playing video games, watching internet pornography,
etc. We anticipate some sort of reward with each
one of those behaviors. That's why we're constantly checking our phones. We expect to see a text message or some other
notification. And we know that eventually we're going to
receive it. We're becoming like those rats pulling the
lever, tying to get a new dopamine hit. And you might think, "Oh so what?" "It's not like it's harming me in any way." But you'd be wrong. Our bodies have a biological system called
homeostasis. It means that our body likes to keep internal
physical and chemical conditions at a balanced level. Whenever an imbalance occurs, our body adapts
to it. Let me give you an example: When it's cold
outside, our body temperature falls. And as a result, we start shivering to generate
heat and warm the body. However when it's hot outside, our body temperature
rises. And we start sweating to lose some of that
heat. Essentially our body is looking to maintain
a temperature of around 37 degrees Celsius or 98 degrees Fahrenheit, no matter what. But there is another way homeostasis manifests
itself. And that is through tolerance. For example, someone who rarely drinks alcohol,
will get drunk really fast. But someone who drinks on a regular basis,
will have to drink more alcohol, because their body has developed a tolerance to it. Essentially it takes more and more alcohol
to make them drunk, because they've become less sensitive to its effects. And it's not much different with dopamine. Your body tries to maintain homeostasis, so
it down-regulates your dopamine receptors. Essentially your brain gets used to having
high levels of dopamine and those levels become your new normal. Thus you develop a dopamine tolerance. This can be a huge problem, because the things
that don't give you as much dopamine, don't interest you any longer. And it's much more difficult to motivate yourself
to do them. They feel boring and less fun, because they
don't release as much dopamine, compared to the things that do release it in high amounts. That's why people tend to prefer playing video
games or browsing the internet, compared to studying or working on their business. Video games make us feel good and comfortable,
as they release a lot of dopamine. Sadly things like working hard or reading,
releases it in lower amounts. This is one of the reasons why drug addicts who
try to quit, have a hard time adjusting to a normal life. Their dopamine tolerance gets so high that
normal life isn't able to match it. They become like those rats from previous
experiments who have no motivation to do anything if there's not enough dopamine release. And it's not just drug addicts. People who are addicted to video games, social
media or internet pornography experience the same thing. Once their dopamine tolerance gets too high,
they simply aren't able to enjoy low dopamine behaviors. Which begs the question: Is there anything
that can be done to prevent this? The answer is you need to perform a dopamine
detox. By now might already have an idea what dopamine
detox is going to look like. What you're going to do is set aside a day,
where you're going to avoid all the highly stimulating activities. You're going to stop flooding your brain with
high amounts of dopamine and you're going to let your dopamine receptors recover. Just a disclaimer: If you're suffering from
a drug addiction, then I suggest you seek professional help, as you've probably formed
a physiological and psychological dependence. And I don't want you to experience any extreme
withdrawal symptoms. Now back to the detox. For 1 whole day you will try to have as little
fun as possible. You won't be using the internet, or any technology
like your phone or computer. You're not allowed to listen to music, you're
not allowed to masturbate or eat any junk food. Basically you're going to remove all sources
of external pleasure for the entire day. You're going to embrace boredom. And trust me, there will be a lot of boredom. You are however allowed to do the following:
Go for a walk. Meditate and be alone with your thoughts. Reflect on your life and goals. Write down any ideas you get. Not on your computer or phone, but on a physical
piece of paper. All of this might seem quite intense. But if you want radical results and you want
them fast, you need to be able to take radical action. Now you might be asking yourself: Why would
this even work? You can think of it this way. Let's say that you've been eating every single
meal at the best restaurant in your town. As a result, what happened is that those fancy
meals became your new normal. If someone offered you a bowl of plain rice,
you would probably refuse. It simply wouldn't taste as good as your usual
restaurant meal. But if you suddenly find yourself stranded
on a deserted island and you're starving, suddenly that bowl of plain rice doesn't seem
so bad. And that is what the dopamine detox does. It starves you of all the pleasure you usually
get, and in turn, it makes those less satisfying activities more desirable. To put it simply: Dopamine detox works because
you become so bored, that boring stuff becomes more fun. Now if you don't want to take such extreme
action and starve yourself of all the pleasure, you can perform a smaller dopamine detox. You're going to pick one day of the week,
where you're going to refrain from one of your high dopamine behaviors completely. Whatever that behavior might be. Maybe checking your phone all the time, playing
video games on your computer, binge watching TV, eating junk food, watching internet pornography,
whatever. And from now on, every single week for one
whole day, you're going to avoid that activity. You can still do other things, but the behavior
you pick is off limits. Yes, you will feel slightly bored, but that's
the point. You want to let your dopamine receptors recover
from the unnaturally high dopamine that's been flooding your brain. And boredom is going to propel you to do other
things that day. Things that you would normally put off, because
they don't release as much dopamine. And because you're bored, it's easier for
you to do them. Of course avoiding high dopamine behavior
once in a while is good. But ideally you should avoid those behaviors
altogether, or at least as much as possible. Instead you want to connect more dopamine
to the things that will actually benefit you. And what I found is that your current high
dopamine activities, can serve as an incentive to pursue things, that actually give you those
long term benefits. In other words, you could use your high dopamine
activity, as a reward for completing difficult work. And this is exactly what I do myself. I track all the difficult, low dopamine work
I do. Cleaning my apartment, practicing the piano,
reading books, doing some sort of exercise, creating these videos, etc. After I'm able to get a certain amount of
work done, I reward myself with some amount of high dopamine activity at the end of the
day. The key words here are: after, and, at the
end of the day. If I indulge in high dopamine behavior first,
then I'm not going to feel like doing the low dopamine work. I'm simply not going to be motivated enough. So I always start with the difficult things,
only then I allow myself to indulge in high dopamine activities. To give you an example: For every completed
hour of low dopamine work, I reward myself with 15 minutes of high dopamine behavior
at the end of the day. That means that for 8 hours of low dopamine,
I allow myself roughly 2 hours of high dopamine behavior. Of course, these are my ratios. You can tweak them to your liking. Also it has to be noted that if you're addicted
to something that's damaging to your health, then you don't want to treat that behavior
as a reward. Instead find a different reward, that's not
as damaging. One that you still think is worth the effort. And if you're wondering what my guilty pleasure
is, it's the Internet. I can easily get lost there for hours without
doing anything else. That's why I have this system. It's so I'm able to control my addiction. But make no mistake, even with this system,
I still plan days where I abstain from high dopamine activities completely. To conclude this video I want to say that
it is possible to make doing difficult things, feel easier. But when your brain is getting so much dopamine
all the time, you won't be as excited about working on something that doesn't release
much of it. That's why you might want to limit your phone
and computer usage, along with other high dopamine releasing behavior. And I can tell you that it's definitely worth
it. So if you have motivation problems, start
dopamine detoxing your brain as soon as possible. Separate yourself from the unnaturally high
amounts of dopamine, or at least expose yourself to it far less frequently. Only then will normal, every day, low dopamine
activities, become exciting again and you'll be able to do them for longer. We are all dopamine addicts to a certain extent. And that's a good thing, because dopamine
motivates us to achieve our goals and improve ourselves. But it's up to you to decide where you're
going to get your dopamine from. Are you going to get it from things that don't
benefit you? Or are you going to get it from working on
your long term goals? The choice is yours. If you enjoyed this video, I would really
appreciate if you would gently tap the like button. It helps out my channel a lot, as the almighty
Youtube algorithm sees that people like these kinds of videos and it shows my content to
a bigger crowd. This allows more people to start improving
their lives. As always, thanks for watching, and I hope
this video made you better than yesterday.
These are really important points, and I'm guessing especially relevant for a lot of users in this sub. The frustration you feel when you can't find something to watch while you eat is a really good example of how this addiction can be felt in everyday life!
You know the food you've prepared will give you pleasure, but you have the idea that watching something interesting while eating will increase the overall experience. When you can't find that 'something interesting', the whole meal is ruined - even if the food is really good. And it feels like defeat to just eat the food without watching something... Right? Which is pretty absurd, if you think about it.
Streaming series and movies has made this even harder, since you've not really invested anything in the show. 20 years ago, you paid $6 to rent the movie, and not watching it or skipping parts would be wasteful. Now you pay the same amount for access to hundreds of things in all shapes and sizes, so you can just skip it if it doesn't give you what you want immediately. For many people this leads to a strange min/max scenario where you never really start or finish anything; cause there is always something more interesting, more exciting, funnier, scarier, wait do I want to watch that documentary I've put off, no it's too long, oh I'll just put on Friends again, ugh I'm tired of Friends actually, I'll just go to that subreddit with all the videos so someone else can choose for me...
And here you are.
Great video. I'm not sure if watching this on Reddit at 7:35am is good or bad. I'm starting the day on Reddit, but learning that I shouldn't be... a conundrum.
Using this technique to gain the motivation to play more complicated, intimidating video games.
Does this have any kind of scientific backing at all?
So how often are you supposed to do those full dopamine detox days?
TL:DW?
This is fucking wild.
I have come to all the conclusions of this video by observing my own behavior and the behavior of others. Over the past 3 years I have been reconditioning myself just like this video explains.
I stopped masturbating and started finding stimulation from gaining knowledge of ANY kind, or exploring new hobbies. I only just articulated this to someone on Reddit yesterday and voila, here someone posts a video about it. Funny world.
Is this a reason that really rich people tend to be a bit more.. bored?
They have anything they want physically, and they can create any experience they want (give or take). So they need to keep going for more extreme things to get dopamine?
It's kind of like putting a cheat code in a game. It gets a bit boring.
taking a dump and ill watch this later but the title reminds me of this eminem quote
"I fucking love leaves now, man. I feel like I’ve been neglecting leaves for a long time."
i hope to find myself saying the same thing once i watch.