In this episode 10 protocols
▶ 2:32 Avoid Repeated Overindulgence In High-Dopamine Behaviors Behaviors “The other thing that we know is that if we expose ourselves chronically to substances or behaviors that repeatedly release large amounts of dopamine in our brain's reward pathway, that we can change our tonic baseline and actually lower it over time as our brain tries to compensate for all of that dopamine.” ▷ 10:36 Wait Out Cravings Instead of Re-Indulging Behaviors “Now, if I just wait for that feeling to pass, then my dopamine will re-regulate itself and I'll go back to whatever my chronic baseline is. But if I don't wait, and here's really the key, if I keep indulging again and again and again.” ▷ 12:35 30-Day Abstinence From Addictive Substance or Behavior Behaviors “So along those lines, I've heard you say that in order to reset the dopamine system, essentially in order to break an addictive pattern, 30 days of zero interaction with that substance, that person, et cetera. Is that correct? Yeah. And 30 days is, in my clinical experience, the average amount of time it takes for the brain to reset reward pathways for dopamine transmission to regenerate itself.” ▷ 21:29 Increase Protective Recovery Supports During Vulnerable Periods Behaviors “Because then they can put some things in place or barriers in place or go to more meetings or whatever it is that they do to protect themselves.” ▷ 23:03 Think Through The Drink Behaviors “We have to re those circuits anticipate future consequences think through the drink, you know, not just how am I going to feel now if I use, but how am I going to feel tomorrow or six months from now?” ▷ 26:07 Use Regular Psychotherapy Behaviors “But the thing to really keep in mind is that this is completely interwoven with regular psychotherapy and that these are highly selected individuals.” ▷ 29:22 Use Social Media Intentionally Behaviors “The first message I would want to get across about social media is that it really is a drug and it's engineered to be a drug, which doesn't mean that we can't use it, but we need to be very thoughtful about the way we use it.” ▷ 30:26 Create Intentional Phone-Free Spaces Behaviors “to create these intentional spaces where you're not constantly interrupting yourself, essentially, and distracting yourself.” ▷ 30:26 Create Barriers Between Yourself And Your Phone Behaviors “You have to, with intention, prior to being in that situation, think of literal, physical, and metacognitive barriers that you can put between yourself and your phone or whatever your drug is.” ▷ 30:58 Finish Sustained Thoughts Without Checking Your Phone Behaviors “And it's very easy to check your phone or check your email or look something up on the internet. And then you never get that opportunity to finish that thought, which is really the source of creative energy and an original thought, right?”