WEBVTT - Getting That Dopamine Hit Without Doom Scrolling 

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<v Speaker 1>Hi, welcome back to Bounce Forward with me, Tip Paul,

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<v Speaker 1>I'd like to acknowledge the traditional custodi into the land

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<v Speaker 1>on which I'm recording this podcast, the Wundry people of

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<v Speaker 1>the Coolin Nation. I pay my respects to elders past

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

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<v Speaker 1>doom scrolling in bed all the time and I know

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

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<v Speaker 1>of dopamine. I guess what can I do to stop

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<v Speaker 1>this bad habit? Any ways of bio hacking my way

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<v Speaker 1>out of it? Oh, such a good question. Oh we

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

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<v Speaker 1>I do it occasionally and I slap my wrists. I say, Tiff,

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<v Speaker 1>stop it like it's so bad. And I even tell

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<v Speaker 1>ed if you see the blue light happening, like, just

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<v Speaker 1>rip the phone out of my hand because it's so

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<v Speaker 1>bad for your sleep. You mentioned biohacking, and there is

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<v Speaker 1>something you can do. Actually, you can try a fast,

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<v Speaker 1>a dopamine fast.

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<v Speaker 2>Now.

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<v Speaker 1>Dopamine is a really powerful neurochemical that gets released in

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<v Speaker 1>areas of the brain that gives you feelings of pleasure.

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<v Speaker 1>Satisfaction and more importantly, motivation, and it is also it

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

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<v Speaker 1>and movement. So it's pretty epic, right. So if we

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<v Speaker 1>aim to detox from certain activities or bad habits that

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<v Speaker 1>spike our dopamine levels and you mentioned dopamine, we can

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<v Speaker 1>sort of recalibrate our brains and help reset our bodies

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<v Speaker 1>natural dopamine levels. And you know, in order to dopamine

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<v Speaker 1>detox effectively, it's important to first understand really how dopamine

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<v Speaker 1>functions at a cellular level. So we're trying to not

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<v Speaker 1>get those fast hits of you know, on Instagram if

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

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<v Speaker 1>you want to sort of earn your dopamine and recalibrate

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<v Speaker 1>your brain that way, Dopamine can be negatively affected if

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<v Speaker 1>we're constantly doing stuff that creates those spikes and we

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

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<v Speaker 1>It's similar to addiction because your mood drops, but you

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<v Speaker 1>can chase and top up on the dopamine with instant

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<v Speaker 1>gratification that takes less effort. For short bursts, and this

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<v Speaker 1>then triggers a need for more and more and more,

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<v Speaker 1>increasing frame frequency and intensity of the stimulus in order

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<v Speaker 1>to get the same hit right. It can really wreak

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<v Speaker 1>chaos on our brain chemistry and create even dopamine depletion

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<v Speaker 1>if you're not careful, and I find like I've banned

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<v Speaker 1>myself from Internet shopping, for example, because I know that

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<v Speaker 1>is a spike in dopamine that is just me click click, click,

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<v Speaker 1>and even when it arrives, I'm not even excited. I'm

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<v Speaker 1>just like, ah, it was the action of buying it

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<v Speaker 1>online and clicking it through that was the dopamine hit.

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<v Speaker 1>A dopamine fast works by withdrawing from stimulus stuff, that is,

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<v Speaker 1>from stimulating stuff to restore our brain chemistry. So think

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<v Speaker 1>shopping on your online you know, Stoom, scrolling Instagram, other

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<v Speaker 1>instant gratification app sugar Fasting from these can restore your

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<v Speaker 1>brain chemistry to a healthy baseline so that you're better

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<v Speaker 1>able to regulate your mood and have normal release of dopamine.

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<v Speaker 1>One way of really challenging yourself is to set yourself

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<v Speaker 1>a hard goal and then go and try and achieve it,

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<v Speaker 1>and by reward by getting a reward and hit rather

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<v Speaker 1>than engaging in the cheap hits of dopamine online over

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<v Speaker 1>and over and over again.

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<v Speaker 2>So try This is where fitness comes in.

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<v Speaker 1>Try a fitness challenge like a half marathon or an

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<v Speaker 1>eight week challenge at your gym, or you know, a

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<v Speaker 1>planking challenge where you're going to build up over a

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<v Speaker 1>certain amount of time to doing.

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<v Speaker 2>A five minute plank.

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<v Speaker 1>Try these challenges and then you can build up and

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<v Speaker 1>work hard and then achieve a goal. And that is

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<v Speaker 1>a good dopamine hit over time. It's not the quick

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<v Speaker 1>hits all the time. So what are the signs that

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

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<v Speaker 1>of motivation, tiredness, feeling anxious or depressed, difficulties sleeping, low

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<v Speaker 1>sex drive, moodiness, anger, low self esteem, even having issues

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<v Speaker 1>with memory and concentration.

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

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<v Speaker 1>So doing the hard work of abstaining from quick fixes

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<v Speaker 1>like doom scrolling in bed can really help to restore

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<v Speaker 1>your brain, your mood, your energy, your sex drive, your sleep,

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<v Speaker 1>your concentration.

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<v Speaker 2>It's amazing.

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<v Speaker 1>So whilst I recognize that dopamine, you can't fast completely

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<v Speaker 1>from it because it naturally occurs in our brains, right,

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<v Speaker 1>But be creative and think of other ways you can

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<v Speaker 1>feel good rather than doom scrolling and the quick hits.

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<v Speaker 1>So what about grounding your feet in grass for a

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<v Speaker 1>couple of minutes feels beautiful, Being outdoors in the shining sun,

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<v Speaker 1>Crossing off a to do list that's a dopamine hit,

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<v Speaker 1>or a not to do list.

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<v Speaker 2>You can make a not to do list.

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<v Speaker 1>Exercising, having a long bath, reading a good book, doing

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<v Speaker 1>something social with friends. These are all things that you

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<v Speaker 1>can build into your life and they're not instant gratification,

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<v Speaker 1>but you know they're nourishing and helpful for you and

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<v Speaker 1>you'll get to the end of your day and your

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<v Speaker 1>brain will be really, really really happy by hacking. You

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<v Speaker 1>absolutely can do it with a dopamine fast. You can

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<v Speaker 1>try that and try setting that hard goal. Think about it, now,

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<v Speaker 1>what can you sign up to? What can you do

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<v Speaker 1>that is hard and challenging and delays gratification and practice

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<v Speaker 1>that you need to practice things. It's like any muscle

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<v Speaker 1>you need to strengthen, you need.

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<v Speaker 2>To practice it.

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<v Speaker 1>So practice not having instant gratification, and it's hard, it's

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<v Speaker 1>super hard. It takes me forever to even think of

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<v Speaker 1>things that don't give me instant gratification, because you know,

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<v Speaker 1>we're in a society where we want it now, we

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<v Speaker 1>want it now, we want it now. I think it's

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<v Speaker 1>so important to try and look after our brain chemistry,

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<v Speaker 1>minimize the dopamine quick hits, and really strive to have

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<v Speaker 1>those long term goals and the long term gratifications, and

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<v Speaker 1>to look after ourselves. And you know, just put your

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<v Speaker 1>phone away at night in another room, use an old

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<v Speaker 1>school alarm that isn't attached to your phone so you

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

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<v Speaker 1>and just don't have your phone in your That is

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<v Speaker 1>like number one rule. Thanks so much for listening to

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<v Speaker 1>Bounce Forward. I love having your company, So please DM

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<v Speaker 1>me on Instagram at tifhaul Underscore XO and let me

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<v Speaker 1>know all the.

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<v Speaker 2>Questions you'd love me to cover.

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<v Speaker 1>Don't forget to rate and review me on your podcast

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<v Speaker 1>out Speak soon.

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<v Speaker 2>Happy Days,