Nothing is impossible.
Dopamine is a neuromodulator that is not only crucial for motivation,
But also drives focus.
Anything that feels pleasurable can release dopamine in your brain.
So you'll not only get this rewarding feeling,
But also crave more of that thing and seek it in the future again.
This is great for adaptive behaviors like hobbies you're passionate for.
Or working productively,
For example.
Too bad though that it's the same mechanism for unproductive habits and behaviors.
Dopamine is the reason why we feel the urge to pick up our phone when we intend to work,
Why we can't resist the delicious dessert,
Or why a meal with Netflix rather than without feels more pleasurable.
These things are the easiest way to get an instant release of dopamine.
Over time,
However,
Our dopamine baseline level drops and the same activities feel less pleasurable.
The way to replenish the releasable pool of dopamine is to withdraw from these addictive behaviors for some time,
Sometimes also called a dopamine fast.
You can choose one especially addictive behavior you want to reduce or let go and slowly build new routines.
Such as eliminating the phone from your desk.
Rewarding yourself with your favorite treat only once or twice a week,
Or spending every other meal without a series or movie.
Today's session is designed to normalize your dopamine levels by providing you with less stimulation.
So there will be no background music today and I will give you a little less guidance so you can train your focus while resetting your dopamine system.
Before we begin.
Take another moment to remind yourself that you have taken this time out of your day to strengthen your focus.
So walk the talk and commit yourself to be here now,
And find your flow.
Take some time to get settled in a comfortable position.
And if they aren't already.
Feel free to close your eyes.
Sense your feet touching the ground.
And your hands resting in your lap or on the sides.
Then slowly bring your attention to your breathing.
Feeling how the air flows in.
And out.
All by itself.
The movement of certain body parts that your breath creates.
The activation and relaxation of your breathing muscles.
And as you continue to let your breath flow naturally I invite you to join me for a dopamine fast light.
As I mentioned in the introduction You can reset your dopamine system and thereby sharpen your focus and motivation.
By not engaging in these usually stimulating experiences anymore.
And that's why you can use this session to simply do nothing,
Not even meditate.
But allow yourself to just sit here.
Not thinking about anything.
And perhaps even bore yourself.
And you may discover how difficult this can be.
So in case you feel that this is too big of a challenge,
You can observe your breath for the remainder of the session.
But really try to give your best now and allow yourself to do nothing.
And when you notice that you're following certain thoughts,
Plans,
Ideas or memories,
Remind yourself to let go of these thoughts and simply do nothing.
Always coming back to doing nothing.
Not doing anything.
That's the goal right now.
And you may be surprised how difficult it is to not do anything.
And this mere fact may show you already how normal constant stimulation has become.
In how you're used to permanent entertainment.
Am I right?
So maybe you can see this fact itself as learning and embrace this challenge of doing nothing.
Well done.
And there may be things in your everyday life that you're usually craving and perhaps pursue automatically,
But that don't do you any good.
Or make other things less pleasurable over time.
Maybe Doom's growing.
Mindless snacking.
Getting distracted when listening to music while working.
And if you can think of such an activity.
You can set yourself the intention to become more mindful when engaging in these behaviors.
Or if you like,
Even schedule a dopamine fast for this activity.
Terrific.
And stretch yourself a little.
Circling your shoulders and neck.
And shaking out your hands if you'd like to waken up your body.
And when you're ready.
In your own time.
Open your eyes again.
Nice.
Today you took the time for a dopamine fast in the mental fitness context to replenish your dopamine pools and become more focused and motivated.
By repeatedly withdrawing from highly stimulating and addictive activities,
You can normalize your dopamine baseline levels again.
I'll see you next time.
