I recently read the book Dopamine Nation by Anna Lembke MD. This book perfectly outlines the connection between pain and pleasure. It explains how the world around us is polluted with dopamine-inducing stimuli. These stimuli can take any form. They could be in the form of drugs, activities, experiences, or devices. This book can be a handy resource for people struggling to overcome habits that don’t serve them well.
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Dopamine Nation One Page PDF Summary
Dopamine Nation One Page PDF Summary
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My Favourite Quotes from Dopamine Nation
By practicing radical honesty, we gain awareness around our compulsive overconsumption and learn how to act differently
I urge you to find a way to immerse yourself fully in the life that you’ve been given. To stop running from whatever you’re trying to escape, and instead to stop, and turn, and face whatever it is
The paradox is that hedonism, the pursuit of pleasure for it’s own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind.
Empathy without accountability is a shortsighted attempt to relieve suffering.
The reason we’re all so miserable may be because we’re working so hard to avoid being miserable.
Actionable Step from Dopamine Nation
Dopamine fasting allows you to only engage with low stimulating activities. It helps your brain to reset the reward circuits and therefore helps you get rid of (or reduce) your reliance on fast dopamine-inducing activities. You can use the D.O.P.A.M.I.N.E. guide to help you with dopamine fasting.
How does D.O.P.A.M.I.N.E. work?
8 Steps to Change Habits That Don’t Serve Your Well
- Collect DATA on your behavior. This will help you be more aware of the problem you face. For example How much sugar do you consume per week? or How long do you spend on your phone?
- Identify your OBJECTIVE. What do you want to achieve and why?
- Identify the PROBLEM. Lots of sugar is bad for your health and can lead to many fatal diseases.
- ABSTAIN 30 days. This will help your brain to reset the reward circuit.
- MINDFULNESS will help you be more mindful of cravings and it will help you see the cravings as a recovery process instead of the urge to consume sugar.
- INSIGHT will help you identify your body’s reaction to withdrawal and help you understand why you are going through it.
- What is the NEXT STEP after your 30-day fast? What will you look forward to? What will be your reward?
- EXPERIMENT to see if you still have the cravings.
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