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Speaker 1: Hi, welcome back to Bounce Forward with me, Tip Paul,

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Speaker 1: I'd like to acknowledge the traditional custodi into the land

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Speaker 1: on which I'm recording this podcast, the Wundry people of

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Speaker 1: the Coolin Nation. I pay my respects to elders past

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Speaker 1: and present. Kylie had a great question. Hey, Tiff, I'm

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Speaker 1: doom scrolling in bed all the time and I know

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Speaker 1: it's affecting my sleep. I'm always looking for that hit

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Speaker 1: of dopamine. I guess what can I do to stop

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Speaker 1: this bad habit? Any ways of bio hacking my way

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Speaker 1: out of it? Oh, such a good question. Oh we

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Speaker 1: all do it, doom scrolling in bed. It's totally addictive.

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Speaker 1: I do it occasionally and I slap my wrists. I say, Tiff,

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Speaker 1: stop it like it's so bad. And I even tell

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Speaker 1: ed if you see the blue light happening, like, just

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Speaker 1: rip the phone out of my hand because it's so

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Speaker 1: bad for your sleep. You mentioned biohacking, and there is

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Speaker 1: something you can do. Actually, you can try a fast,

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Speaker 1: a dopamine fast.

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Speaker 2: Now.

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Speaker 1: Dopamine is a really powerful neurochemical that gets released in

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Speaker 1: areas of the brain that gives you feelings of pleasure.

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Speaker 1: Satisfaction and more importantly, motivation, and it is also it

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Speaker 1: also has a role to plane functions such as memory, learning, mood, sleep, concentration,

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Speaker 1: and movement. So it's pretty epic, right. So if we

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Speaker 1: aim to detox from certain activities or bad habits that

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Speaker 1: spike our dopamine levels and you mentioned dopamine, we can

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Speaker 1: sort of recalibrate our brains and help reset our bodies

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Speaker 1: natural dopamine levels. And you know, in order to dopamine

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Speaker 1: detox effectively, it's important to first understand really how dopamine

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Speaker 1: functions at a cellular level. So we're trying to not

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Speaker 1: get those fast hits of you know, on Instagram if

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Speaker 1: someone likes your post, you're like, that's a hitter dopamine. Know,

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Speaker 1: you want to sort of earn your dopamine and recalibrate

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Speaker 1: your brain that way, Dopamine can be negatively affected if

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Speaker 1: we're constantly doing stuff that creates those spikes and we

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Speaker 1: don't allow brains to really balance and come back chemically. Right,

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Speaker 1: It's similar to addiction because your mood drops, but you

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Speaker 1: can chase and top up on the dopamine with instant

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Speaker 1: gratification that takes less effort. For short bursts, and this

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Speaker 1: then triggers a need for more and more and more,

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Speaker 1: increasing frame frequency and intensity of the stimulus in order

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Speaker 1: to get the same hit right. It can really wreak

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Speaker 1: chaos on our brain chemistry and create even dopamine depletion

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Speaker 1: if you're not careful, and I find like I've banned

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Speaker 1: myself from Internet shopping, for example, because I know that

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Speaker 1: is a spike in dopamine that is just me click click, click,

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Speaker 1: and even when it arrives, I'm not even excited. I'm

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Speaker 1: just like, ah, it was the action of buying it

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Speaker 1: online and clicking it through that was the dopamine hit.

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Speaker 1: A dopamine fast works by withdrawing from stimulus stuff, that is,

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Speaker 1: from stimulating stuff to restore our brain chemistry. So think

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Speaker 1: shopping on your online you know, Stoom, scrolling Instagram, other

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Speaker 1: instant gratification app sugar Fasting from these can restore your

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Speaker 1: brain chemistry to a healthy baseline so that you're better

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Speaker 1: able to regulate your mood and have normal release of dopamine.

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Speaker 1: One way of really challenging yourself is to set yourself

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Speaker 1: a hard goal and then go and try and achieve it,

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Speaker 1: and by reward by getting a reward and hit rather

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Speaker 1: than engaging in the cheap hits of dopamine online over

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Speaker 1: and over and over again.

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Speaker 2: So try This is where fitness comes in.

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Speaker 1: Try a fitness challenge like a half marathon or an

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Speaker 1: eight week challenge at your gym, or you know, a

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Speaker 1: planking challenge where you're going to build up over a

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Speaker 1: certain amount of time to doing.

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Speaker 2: A five minute plank.

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Speaker 1: Try these challenges and then you can build up and

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Speaker 1: work hard and then achieve a goal. And that is

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Speaker 1: a good dopamine hit over time. It's not the quick

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Speaker 1: hits all the time. So what are the signs that

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Speaker 1: you're low in dopamine? Well, it can be a lack

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Speaker 1: of motivation, tiredness, feeling anxious or depressed, difficulties sleeping, low

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Speaker 1: sex drive, moodiness, anger, low self esteem, even having issues

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Speaker 1: with memory and concentration.

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Speaker 2: Not cool, No thanks, you don't want any of those.

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Speaker 1: So doing the hard work of abstaining from quick fixes

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Speaker 1: like doom scrolling in bed can really help to restore

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Speaker 1: your brain, your mood, your energy, your sex drive, your sleep,

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Speaker 1: your concentration.

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Speaker 2: It's amazing.

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Speaker 1: So whilst I recognize that dopamine, you can't fast completely

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Speaker 1: from it because it naturally occurs in our brains, right,

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Speaker 1: But be creative and think of other ways you can

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Speaker 1: feel good rather than doom scrolling and the quick hits.

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Speaker 1: So what about grounding your feet in grass for a

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Speaker 1: couple of minutes feels beautiful, Being outdoors in the shining sun,

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Speaker 1: Crossing off a to do list that's a dopamine hit,

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Speaker 1: or a not to do list.

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Speaker 2: You can make a not to do list.

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Speaker 1: Exercising, having a long bath, reading a good book, doing

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Speaker 1: something social with friends. These are all things that you

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Speaker 1: can build into your life and they're not instant gratification,

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Speaker 1: but you know they're nourishing and helpful for you and

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Speaker 1: you'll get to the end of your day and your

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Speaker 1: brain will be really, really really happy by hacking. You

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Speaker 1: absolutely can do it with a dopamine fast. You can

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Speaker 1: try that and try setting that hard goal. Think about it, now,

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Speaker 1: what can you sign up to? What can you do

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Speaker 1: that is hard and challenging and delays gratification and practice

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Speaker 1: that you need to practice things. It's like any muscle

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Speaker 1: you need to strengthen, you need.

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Speaker 2: To practice it.

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Speaker 1: So practice not having instant gratification, and it's hard, it's

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Speaker 1: super hard. It takes me forever to even think of

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Speaker 1: things that don't give me instant gratification, because you know,

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Speaker 1: we're in a society where we want it now, we

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Speaker 1: want it now, we want it now. I think it's

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Speaker 1: so important to try and look after our brain chemistry,

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Speaker 1: minimize the dopamine quick hits, and really strive to have

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Speaker 1: those long term goals and the long term gratifications, and

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Speaker 1: to look after ourselves. And you know, just put your

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Speaker 1: phone away at night in another room, use an old

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Speaker 1: school alarm that isn't attached to your phone so you

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Speaker 1: get up in the morning and it doesn't affect your alarm,

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Speaker 1: and just don't have your phone in your That is

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Speaker 1: like number one rule. Thanks so much for listening to

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Speaker 1: Bounce Forward. I love having your company, So please DM

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Speaker 1: me on Instagram at tifhaul Underscore XO and let me

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Speaker 1: know all the.

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Speaker 2: Questions you'd love me to cover.

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Speaker 1: Don't forget to rate and review me on your podcast

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Speaker 1: out Speak soon.

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Speaker 2: Happy Days,