Men, this is how you fight ANY dopamine addiction (PORN / WEED / ALCOHOL/ etc) by building systems to fight cravings in 90 days or less🧵
WHAT HAPPENS WHEN YOU GET A PHONE NOTIFICATION?
You immediately reach for it and open regardless of the situation. Why do you do this? Have you thought about it?
Understanding this simple behavior will help you beat many of your habits with ease.
How? Let me explain...
You immediately reach for it and open regardless of the situation. Why do you do this? Have you thought about it?
Understanding this simple behavior will help you beat many of your habits with ease.
How? Let me explain...
First I am going to explain the science behind it in simplicity at 5th grade level with a basic example.
The phone notification.
Then I will explain how to apply this to the addiction you are trying to fight.
The phone notification.
Then I will explain how to apply this to the addiction you are trying to fight.
Classical conditioning. A learning process of the brain where repeated exposure to a stimulus (notification) and an action (open msg) creates a neural pathway that conditions a new behavior. Over time this becomes automatic and a hard loop to break. Why is this important?..
This is what happens back end - when you get a notif and open the app, you get a spike in dopamine from the action. Dopamine is a chemical that basically is a pleasure response. Over time your brain associates the notif beep to pleasure and is programmed to reach for the Phone..
What began as an unconditioned response - you CHOSE to open the phone to check out the msg..
Turns gradually into a conditioned response - You HAVE to open the phone to check the msg..
This is the beginning of the dopamine addiction loop.
Turns gradually into a conditioned response - You HAVE to open the phone to check the msg..
This is the beginning of the dopamine addiction loop.
Now simply extend this idea to your personal poison. You get dopamine when you indulge in any substance. Alcohol, cigarettes, weed, pills.. and yes, especially porn (extremely high dopamine spike). Repeated use conditions your brain to associate pleasure with indulgence..
A new neural pathway is created which makes it very hard to resist even the slightest urge to indulge. This is what you call impulsive behavior. You immediately act based on the slightest impulse with no sense of control. This is not lack of willpower. This is brain chemistry
So how do you fight this? How do you make this work for you?.. You use a technique called "Stimulus control". This is a cognitive behavioral therapy technique to restrict impulsive action using dopamine modulation without relying on willpower. Let me explain...
Stimulus control is about moderating how you control the two types of stimuli,
• External - Notif, insta hoes, alcohol
• Internal - Emotions, Urges
Both of these are inter related. One often feeding from the other. To stop impulsive action you must handle both.
• External - Notif, insta hoes, alcohol
• Internal - Emotions, Urges
Both of these are inter related. One often feeding from the other. To stop impulsive action you must handle both.
External stimulus :
Easier to deal with because by definition they are external and you have a degree of control over them.
Identify your external stimulus first. What triggers your action? Is it the sight of booze, is it browsing instagram, is it having weed at home?
Easier to deal with because by definition they are external and you have a degree of control over them.
Identify your external stimulus first. What triggers your action? Is it the sight of booze, is it browsing instagram, is it having weed at home?
Put the stimulus (like your phone) away or make it harder to access.
Engage in an alternative activity that is incompatible with the stimulus
Use website-blocking software
Throw away bongs and weed
Empty your fridge of vodka
Always increase friction btw you and the behavior
Engage in an alternative activity that is incompatible with the stimulus
Use website-blocking software
Throw away bongs and weed
Empty your fridge of vodka
Always increase friction btw you and the behavior
Your goal here is to identify what triggers you - i.e the stimulus
AND put into place a simple system to handle this.
For ex : Going for a walk, 50 pushups everytime you get the craving etc
Simplicity is key. Because it is repeatable.
Repetition = habit forming
AND put into place a simple system to handle this.
For ex : Going for a walk, 50 pushups everytime you get the craving etc
Simplicity is key. Because it is repeatable.
Repetition = habit forming
Internal stimulus :
Requires more work because some of them are sub conscious behavior. Several of them trauma based.
One simple technique to fight this is by what is called in therapy as
" exposure and response prevention "
Read on...
Requires more work because some of them are sub conscious behavior. Several of them trauma based.
One simple technique to fight this is by what is called in therapy as
" exposure and response prevention "
Read on...
Notice when the impulses arise, and what thoughts and feelings you’re experiencing in that moment.
Practice “urge surfing”: watch the desire to engage in the conditioned response come and go without giving into it.
Return to whatever you are doing on instead, with non-judgement
Practice “urge surfing”: watch the desire to engage in the conditioned response come and go without giving into it.
Return to whatever you are doing on instead, with non-judgement
Simultaneously you also need to get to the bottom of the cause for these triggers ...
Past trauma, self esteem problems, unresolved childhood issues.
Or sometimes just plain boredom from a mundane life.
Figure this out, get help if needed.
Past trauma, self esteem problems, unresolved childhood issues.
Or sometimes just plain boredom from a mundane life.
Figure this out, get help if needed.
Over time, you weaken the classical conditioning in a process called ‘habituation’, which ultimately restores your behavioral flexibility.
You now have more impulse control, you are able to say NO instead of automatically reaching for a donut or your favorite porn site.
You now have more impulse control, you are able to say NO instead of automatically reaching for a donut or your favorite porn site.
When I coach my clients, I teach them how to fight addictions by building systems to fight stimuli and techniques to redirect their emotions whilst simultaneously fixing brain chemistry
Very effective
Very effective
If you truly seek transformation and awakening, to burn away your addictions, build better habits and systems, explore your full potential & become your elite self projectphalanx.co will get you there in 12 weeks
Guaranteed results or full refund
Guaranteed results or full refund
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