Dopamine Detox - Thibaut Meurissee(180724)
अल्कोहोल घेण्याची, शुगर आणि फॅटयुक्त आहार घेण्याची, व्हाट्सअप फेसबुक वर आलेले नोटिफिकेशन पाहण्याची तल्लफ येते तेव्हा आपल्या शरीरात dopamine हे रसायन स्रवते. आपली एक्साईटमेंट तात्पुरत्या स्वरूपात शमवण्याचे काम dopamine करते. पण
आपल्या एक्साईटमेंट ची पूर्तता करण्यासाठी हळूहळू dopamine ची मात्रा वाढत जाते. आपल्या शरीरात जितकं जास्त dopamine सिक्रेट होईल तितके आपण इन्स्टंट ग्रर्टिफिकेशन च्या मागे लागतो. यामुळे व्यक्तिमधील संयम कमी होतो.
परीक्षेत नापास झाल्याने, प्रियसी ने नकार दिल्याने आत्महत्या करणारी मुलं किंवा तो / ती माझ्याशी असं का वागला म्हणून कुजत बसणारी व्यक्ती हे अतिरिक्त dopamine मुळे मानसिक आजारी झालेले असतात.
कारण नसताना मोबाईल अनलॉक करून पाहणे, हे dopamine ची भूक असल्याच लक्षण आहे. वेळीच सावध होऊन उपाययोजना केली पाहिजे.
अर्थपूर्ण जीवन जगण्यासाठी दूरदृष्टी असणे आवश्यक आहे. दीर्घ मुदतीचं ध्येय ठरवून त्यावर पूर्ण अवधान ठेवून काम करण्यासाठी dopamine detox करणं फायदेशीर आहे.
म्हणजे काय केलं पाहिजे?
👉🏻Mindfulness जगलं पाहिजे.
👉🏻Here and now
Breath and relaxed
👉🏻There is no ordinary moment. प्रत्येक क्षणात जीवन आहे म्हणून तो महत्वाचा आहे याची जाणीव ठेवायची.
👉🏻 दिवसातला काही वेळ स्वतःसाठी द्यायचा शांत चित्ताने बसायच. कोणतेही डिस्ट्रॅकशन नको.
_सिद्धेश्वर
पुस्तकातील उतारे
👉🏻Dopamine gives us the desire to take action to earn the exciting reward that’s waiting for us. It is the force that makes us act.
👉🏻Contrary to what many people believe, dopamine is not a pleasure chemical. Simply because an event triggers the release of dopamine doesn’t mean it is something we like or get pleasure from. In fact, when you pay close attention, you’ll notice that as soon as you obtain the expected reward, you’ll often feel empty and unfulfilled.
👉🏻You can think of dopamine as the “molecule of more”.
👉🏻By continuously triggering the release of dopamine through different means—such as drug or alcohol consumption—addicts actually strengthen their tolerance to such stimulation. As a result, they need stronger and stronger stimulus to experience the same sensation of pleasure.
👉🏻Social media notifications are a great example of how your brain is being hijacked. Whenever you see a notification, you anticipate the reward you’ll receive when clicking on it, which triggers the release of dopamine in your brain.
👉🏻dopamine is not a pleasure chemical; it is a neurotransmitter that is activated when you anticipate a potential pleasure. And that pleasure is usually temporary.
👉🏻Whoever has succeeded in staying away from the internet or social media for a few days, understands what a waste of time and focus such activities can be.
👉🏻Dopamine and constant stimulation can impair your ability to think long term Studies have shown that one of the best predictors of success is the ability to think long term. People who repeatedly focus on where they want to be in the future, make better decisions in the present. They tend to eat healthier food, be more productive at work and save and invest more money than others.
👉🏻I believe that social media, and the internet as a whole, have negatively impacted our ability to both think long-term and to focus deeply on the task in front of us. It is no surprise, therefore, that Apple CEO, Steve Jobs, prohibited his children from using phones or tablets
👉🏻By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do.
👉🏻As we demand more and more stimulation, our focus is increasingly geared toward the short term and our vision of reality becomes distorted.
This leads us to adopt inaccurate mental models such as: Success should come quickly and easily, or I don’t need to work hard to lose weight or make money.
👉🏻No, watching motivational videos all day long won’t help you reach your goals. But, performing daily consistent actions, sustained over a long period of time will. Staying calm and focusing on the one task in front of you every day will. The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.
👉🏻Build the foundations for success one brick at a time. Build them strong so that they won’t collapse at the first obstacle or setback. Remember, long-term thinking is the “secret” to achieving your goals. But it won’t happen today or tomorrow. You must develop the art of patience and consistency.
👉🏻When you’re engaging in highly stimulating activities, your brain will keep demanding more and more stimulation. As your level of stimulation rises, regular tasks will appear increasingly dull and unappealing. You’ll ask yourself, why work on my book, write a report or create a marketing plan when I could be doing something far more exciting? The gap between your current high level of stimulation and the lower level of stimulation needed to tackle difficult tasks leads you to procrastinate.
👉🏻As soon as you enter a state of overstimulation, your mind will play tricks on you to convince you there is no need to leave that “trance”. Instead, your mind encourages you to embrace it and seek even more stimulation. After all, we have to enjoy life, right?
💡 सोशल मीडिया अल्कोहोल व इतर बागेच्या आहारी जात असताना आपण आपल्या मनाला सांगत असतो की
1)My mind convinces me going back to work is easy.
2)My mind tells me I can do it later. Trick
3)My mind makes me believe that excitement is similar to fulfillment. Trick
4)My mind tells me opportunities are limited.
👉🏻Remember, excitement isn’t fulfillment. Excitement can be fun, but make sure you work on developing an inner sense of peace and a heightened state of focus. This is much more likely to bring you fulfillment in the long run.
💡Dopamine detox
A dopamine detox helps reduce stimulation, thereby allowing you to revert to a more natural state. When you need less stimulation, seemingly challenging, boring or tedious tasks will become more appealing—and easier to tackle.
👉🏻 identify your biggest distraction and add friction
👉🏻 our never ending search for stimulation is often an attempt to hide our fears. Being busy enables us to avoid having to face unpleasant feelings and scary truth about ourselves.
👉🏻One of the main goals of a dopamine detox is to lower your level of stimulation to help you feel more motivated to work on key tasks.
👉🏻Being intentional with your day is an effective way to boost your productivity. When you take time each day to decide what you want to accomplish, you limit the risk of distraction.
👉🏻One thing that will strengthen your routine is to be at the same place at the same time each day.
👉🏻Remember, productivity is nothing more than focusing on your most impactful tasks and doing so consistently.
👉🏻without interruptions. I recommend forty-five minutes of intense work as a maximum. If you want to do several sessions, take a five- to ten-minute break between each work block.
👉🏻Remember, what you do first thing in the morning matters far more than you think. Just one tiny decision can have a dramatic effect on your day’s productivity.
👉🏻Understand the battle between you and your mind.
👉🏻Next time you go for a walk, observe things around you as if you were seeing them for the first time. Focus on each of your senses. See things you’ve never seen before. Hear sounds you’ve never heard before. Smell aromas you’ve never smelled before. Experience bodily sensations you’ve never noticed before. Be present!
👉🏻Practicing doing nothing is a good way to lower your level of stimulation. Our mind constantly wants to do things. For a moment, be okay with doing nothing. Sit down and observe things, eat in silence or walk with no specific intent or destination in mind.
👉🏻To benefit from your dopamine detox, I encourage you to implement a simple daily routine to adhere to for the next thirty days. See it as a 30-Day Challenge. This will help you avoid reverting to your old habits as soon as you finish your dopamine detox.
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