Hey there! I’m Brandon from the YouTube channel One Percent Better. If you’re here, you’re probably looking to overcome some habits and boost your motivation. Let’s dive into it!
We live in a world that’s always trying to grab our attention. Advertisements, tasty foods, and social media are all designed to give us quick bursts of happiness. But often, these are followed by a feeling of emptiness, making us want more. Companies know this and make big money by keeping us hooked. Without a plan, it’s easy to get lost in this cycle, chasing happiness in a maze that never ends.
Did you know that people spend about 3 hours a day on their smartphones? That’s 1,095 hours a year! But don’t worry, there’s a way to take back control: it’s called dopamine fasting.
Dopamine is a chemical in our brain that makes us want things. According to Loretta Breuning, who wrote “Habits of a Happy Brain,” dopamine is triggered by new rewards. For example, the first bite of ice cream is amazing, but after a few bites, your mind starts wandering. Your brain is always on the lookout for the next exciting thing.
Things like video games and social media keep our brains constantly stimulated, releasing dopamine all the time. You might have noticed that you want to be productive, but end up spending hours scrolling through social media, feeling regretful afterward. This can make you lose interest in things you used to enjoy.
Dopamine fasting is about taking breaks from activities that overstimulate your brain. It’s not about reducing dopamine itself, which is essential for our health. Instead, it’s about resetting your brain and breaking free from habits that aren’t good for you.
Dopamine fasting became popular in October 2018, especially after Dr. Cameron Sepah wrote about it. This approach is based on cognitive behavioral therapy (CBT), which helps reduce impulsive behavior without eliminating pleasure.
CBT is a proven method used worldwide to change behavior. For example, if your phone rings, you might feel the urge to check it. The ringtone is the trigger, and checking your phone is the behavior. To change this, you can either remove the trigger by putting your phone in another room or do something else, like swimming, that makes it hard to check your phone.
Another technique is ERP. If you see something that makes you want to act impulsively, practice not giving in. This can be tough, but a method called urge surfing can help. It involves noticing the feelings in your body when you have an urge and just observing them without acting.
While the goal isn’t to lower dopamine levels, dopamine fasting 2.0, which uses CBT, has been shown to be effective. Research suggests that high dopamine levels can reduce the number of dopamine receptors in the brain. Dopamine fasting might help increase these receptors, making it easier to enjoy simple things.
Here are two steps to get started:
Consider replacing routines and rewards. If you usually buy a sugary drink every day, figure out what you’re really craving. Try different rewards to see what satisfies you. Once you know the behavior, reward, and trigger, make a plan. If you crave a sugary drink at a certain time, choose a healthier option, like a juice bar visit, to get a similar reward.
If you found this helpful, check out my channel, One Percent Better, for more animated summaries of life-changing books. Thanks for being here, and happy learning!
Start a journal to track your daily habits and feelings. Write about activities that make you feel good and those that leave you feeling empty. Reflect on how these activities affect your mood and motivation. This will help you become more aware of your habits and identify areas for improvement.
Choose one activity that you feel is overstimulating, like social media or video games, and take a break from it for a day. Observe how you feel during this time and write about your experience. Share your thoughts with classmates and discuss the challenges and benefits of taking a break from constant stimulation.
In pairs, practice cognitive behavioral therapy (CBT) techniques. One student acts as the “trigger,” while the other practices responding in a healthier way. For example, simulate a phone notification and practice ignoring it or choosing an alternative activity. Discuss how these techniques can be applied in real life.
Learn about the urge surfing technique by practicing it in a controlled environment. When you feel an urge to check your phone or eat a snack, pause and observe the sensations in your body without acting on them. Share your experiences with the class and discuss how this technique can help manage impulses.
Create a personalized dopamine fasting schedule. Identify activities you want to reduce and plan specific times to take breaks from them. Share your plan with a partner and provide feedback to each other. Track your progress over a week and reflect on any changes in your mood and productivity.
Sure! Here’s a sanitized version of the transcript:
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Hi After Skoolers, I’m Brandon from the YouTube channel One Percent 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 designed to stimulate our emotions. Every advertisement, food product, and social media post aims to give us a short rush of pleasure, which is often followed by emptiness and a craving for more. Companies leverage our cravings and make significant profits by keeping us addicted. Without a personal plan, you may find yourself at the mercy of these companies, sacrificing your free will in search of happiness in a maze designed to keep you lost.
Studies show that, on average, people use their smartphones for about 3 hours per day, totaling 1,095 hours each year. Thankfully, there is a way to regain control over your impulses and take your power back through a practice called dopamine fasting.
First, we need to understand 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. For example, the first lick of an ice cream cone feels amazing, but after several licks, your attention may wander, and you start thinking about the next thing on your agenda. Your brain is always looking for the next way to meet your needs.
However, with video games, adult content, and social media, your brain is constantly stimulated because these platforms are designed to trigger continuous dopamine release. You may have experienced the frustration of wanting to be productive, only to realize at the end of the day that you spent hours mindlessly scrolling through social media. This can lead to feelings of regret and a diminished sense of excitement for things you once enjoyed.
Dopamine fasting is the idea that by avoiding dopamine-stimulating activities for extended periods, you can 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 accurate; dopamine is necessary for healthy functioning.
Dopamine fasting gained popularity in October 2018 and further increased in interest after Dr. Cameron Sepah published an article on Medium titled “The Definitive Guide to Dopamine Fasting 2.0.” This updated approach is based on cognitive behavioral therapy (CBT) and focuses on reducing impulsive behavior rather than eliminating pleasure entirely.
CBT is an evidence-based practice used by professionals worldwide to change behavior. For example, when your phone rings, you may feel compelled to check it. The ringtone is a stimulus, and checking your phone is the behavior. To reduce this behavior, you can either remove the stimulus by putting your phone in another room or engage in an activity incompatible with checking your phone, like swimming.
Another technique is exposure and response prevention (ERP). For instance, if you see something that triggers a strong desire, instead of acting on that impulse, you would practice refraining from the behavior. This can be challenging, but a technique called urge surfing can help. This involves being mindful of the sensations in your body when you feel the urge and simply observing those feelings without acting on them.
You might wonder if dopamine fasting really works to manage addictions. While reducing dopamine levels is not the goal, dopamine fasting 2.0, based on CBT, has shown strong evidence of effectiveness. Research indicates that sharp increases in dopamine can reduce the number of dopamine receptors in the brain. Dopamine fasting may help increase the number of receptors through a process called upregulation, making it easier to find pleasure in simpler things.
To start dopamine fasting, follow these two steps:
1. Identify the behaviors causing you distress or addiction. Common impulsive behaviors include emotional eating, excessive internet use, gambling, shopping, and substance use.
2. Follow a dopamine fasting schedule. For example, if you want to reduce phone usage, you might refrain from using your phone for 1 to 4 hours daily, one day per week, one weekend per quarter, and one full week per year. Start small and gradually increase the time spent away from your phone.
Now that you know how to dopamine fast, you may find it challenging. Here are some tips to help you overcome your addictions.
Consider routine and reward replacement. For example, if you have a habit of buying a sugary drink daily, identify the behavior and the reward you’re craving. Experiment with different rewards to see what satisfies your craving.
Once you’ve identified the behavior, reward, and trigger, you can create a plan. For instance, if you find that your craving for a sugary drink occurs at a specific time, consciously choose a healthier behavior that delivers a similar reward, like visiting a juice bar for a healthier option.
If you enjoyed this video, consider checking out my channel, One Percent Better, where I create animated summaries of life-changing books. Thank you, After Skool, for having me, and thank you for watching!
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This version maintains the core message while removing any inappropriate or sensitive content.
Addictions – A strong and harmful need to regularly have or do something, such as a substance or activity, that is difficult to control. – Many people seek help from counselors to overcome their addictions to substances like tobacco or alcohol.
Dopamine – A chemical in the brain that affects emotions, movements, and sensations of pleasure and pain. – When you achieve a goal, your brain releases dopamine, which makes you feel happy and satisfied.
Fasting – The practice of not eating food for a period of time, often for health or religious reasons. – Some people practice intermittent fasting to improve their health and manage their weight.
Habits – Regular practices or routines that are often done without thinking. – Developing good study habits can help students perform better in school.
Motivation – The reason or reasons one has for acting or behaving in a particular way. – Finding motivation to exercise regularly can lead to better physical and mental health.
Behavior – The way in which one acts or conducts oneself, especially towards others. – Teachers often reward positive behavior in the classroom to encourage a good learning environment.
Health – The state of being free from illness or injury; overall physical and mental well-being. – Eating a balanced diet and getting regular exercise are important for maintaining good health.
Stimulation – Something that arouses or activates the mind or body. – Playing challenging games can provide mental stimulation and improve cognitive skills.
Therapy – Treatment intended to relieve or heal a disorder, often involving talking to a professional. – Many people find that therapy helps them manage stress and improve their mental health.
Success – The accomplishment of an aim or purpose. – Setting realistic goals and working hard can lead to success in both school and personal life.
