How To Reprogram Your Dopamine To Crave Hard Work — Transcript

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1. 0:00dopamine the neurochemical that causes
2. 0:02you to self-d distract overeat and waste
3. 0:06hours on Tik Tok but what if you could
4. 0:08leverage your dopaminergic system to
5. 0:10propel you forward such that it becomes
6. 0:12your number one tool for hyperfocus well
7. 0:15in this video I'm going to show you how
8. 0:17I'm R Daris the CEO of flow research
9. 0:18Collective where we use Neuroscience to
10. 0:20help professionals access Flow State at
11. 0:24[Music]
12. 0:26will I'll never forget it I was 9 days
13. 0:30into a silent Zen Meditation Retreat 16
14. 0:33hours of meditation a day no talking
15. 0:36reading or writing eating only Bland
16. 0:38boring tasteless food after the retreat
17. 0:41I caught a cab home and I was sitting in
18. 0:42the back seat my fingers were hovering
19. 0:44over the screen of my phone my
20. 0:46anticipation was part excitement part
21. 0:49anxiety messages flooded in and the
22. 0:51dopamine reward that I got was
23. 0:54intoxicating the next day though I was
24. 0:57still in this heavily meditated Zen
25. 0:59likee state
26. 1:00and I rediscovered the mundane aspects
27. 1:03of life I started working on a big
28. 1:04laborious boring task that had been
29. 1:07delaying for months to my surprise my
30. 1:09attention was sucked into the present
31. 1:12moment and I got into a flow State
32. 1:13almost immediately that optimal state of
33. 1:16effortless absorption and heightened
34. 1:18productivity the once dreaded task
35. 1:20hooked me and hours melted away any
36. 1:23impulse I had to do anything else was
37. 1:25overruled by the thrill of Discovery and
38. 1:28problem solving that had once seemed
39. 1:30dull my brain had been resensitized to
40. 1:32find the work rewarding how did this
41. 1:34happen how had what was once so boring
42. 1:38become so rewarding well it boils down
43. 1:41to dopamine dopamine has been called the
44. 1:44molecule more the reason that cocaine is
45. 1:47so addictive and that scrolling social
46. 1:49media is so compelling it's also
47. 1:52responsible for the high that we get
48. 1:54from accomplishment it makes us want
49. 1:56more of whatever we've done to produce
50. 1:57dopamine in the first place and that
51. 1:59brings us to the problem of dopamine
52. 2:02detoxing scientifically you can't really
53. 2:05detox dopamine it's it's a neurochemical
54. 2:07we can't function without it dopamine
55. 2:09plays many roles but one of its key
56. 2:11roles is that of a focusing mechanism
57. 2:14stimuli are paid attention to because of
58. 2:17the dopamine they produce so dopamine is
59. 2:20the reward we get for engaging in
60. 2:21certain activities now this is key it's
61. 2:23not stimulation that you want it's the
62. 2:25dopamine that the stimulation squirts
63. 2:28that you want however through over
64. 2:30stimulation we can become desensitized
65. 2:32to dopamine when this happens dopamine
66. 2:34is still signaling but fewer receptors
67. 2:37receive the signal so rather than
68. 2:39detoxing dopamine we want to resensitize
69. 2:42ourselves to it low sensitivity to
70. 2:45reward means you need lots of
71. 2:48stimulation to capture your attention
72. 2:50High sensitivity to reward means you
73. 2:52need less stimulation to capture your
74. 2:55attention think of it like your Roi on
75. 2:58dopamine
76. 3:00how much stimulation do you need to feel
77. 3:03rewarded by dopamine and have your
78. 3:05attention focus into the present moment
79. 3:07the less the better do you get a hit of
80. 3:10dopamine while listening to a nice song
81. 3:12or watching a beautiful sunset or do you
82. 3:14need to play a video game and scroll Tik
83. 3:16Tock while simultaneously gobbling down
84. 3:19ice cream to get that same hit of
85. 3:20dopamine now I used to fall more into
86. 3:22the ladder Camp I needed a lot of
87. 3:24stimulation for my brain to get enough
88. 3:25dopamine for the activity to feel
89. 3:27rewarding but I reset my reward sense
90. 3:29sensitivity by sitting on a mat with my
91. 3:32eyes closed for 16 hours a day but I've
92. 3:34since learned that such an approach is
93. 3:37not needed there are simpler ways to do
94. 3:39it which I'm going to show you in a
95. 3:40second so you can reset your sensitivity
96. 3:42in minutes instead of days of Silence
97. 3:45like I went
98. 3:47through now through resensitizing we
99. 3:50boost our impulse control which means we
100. 3:52can delay gratification just imagine for
101. 3:54a second what would happen to your
102. 3:56productivity if you were as thrilled
103. 3:58with writing a book book or creating a
104. 4:01product or whatever you have to do
105. 4:03within your day job as you were with
106. 4:05scrolling Tik Tok or checking your bank
107. 4:07account after payday well this is what's
108. 4:09possible when you calibrate your resensi
109. 4:12to reward there's a few steps step one
110. 4:14to master your dop energic system means
111. 4:17to master the art of making the boring
112. 4:20rewarding first way to do this is to
113. 4:22modify how we take breaks when we engage
114. 4:24with work most people take dopamine
115. 4:26fueled breaks scrolling social media
116. 4:29checking email reading the news the
117. 4:32critical mistake when taking breaks is
118. 4:34doing something that's more stimulating
119. 4:36than the work that you're breaking from
120. 4:39imagine trying to read a research paper
121. 4:41after swiping through social media for
122. 4:43an hour against instant and infinite
123. 4:45novelty reading that research paper is
124. 4:48dull as all hell now the inverse stare
125. 4:50at a wall for 20 minutes doing nothing
126. 4:52not even meditating suddenly that
127. 4:54research paper is going to make you
128. 4:56salivate so take boring breaks that
129. 4:58reset dopamine and heighten your reward
130. 5:00sensitivity and make whatever you do
131. 5:02before and between work as boring as
132. 5:05possible we want our work to feel as
133. 5:07easy as scrolling through social media
134. 5:09and that's a function of dropping the
135. 5:11bar for what bores us to the floor and
136. 5:14making the boring rewarding so a
137. 5:1620-minute nap walking stretching
138. 5:18mindfulness breath work foam rolling
139. 5:20light exercise all of these things are
140. 5:22good things to do on a break a favorite
141. 5:24of mine all jokes aside is wall staring
142. 5:27I'll stop working and I'll start staring
143. 5:29at a wall for 5 or 10 minutes and just
144. 5:31let things simmer letting the snow globe
145. 5:34of my attention just settle for a little
146. 5:37bit because when on a break you want to
147. 5:39starve your brain of dopamine so that it
148. 5:41craves getting back to work because
149. 5:43ultimately that dopamine seeking cage
150. 5:47rat inside you one way or another is
151. 5:49going to have its way so you may as well
152. 5:51have it suck you back into work rather
153. 5:53than having it keep you stuck on the
154. 5:55thing you're doing in the break now the
155. 5:56second thing we want to do is habit the
156. 5:58in between just just take a minute and
157. 6:00think about what you did the last time
158. 6:02you were waiting in a line or sitting
159. 6:04alone at lunch while your friend ran to
160. 6:06the bathroom well you probably read your
161. 6:08messages or scrolled through social
162. 6:09media that'll be my guess now this is
163. 6:12not ideal we all have these in between
164. 6:14moments every day but we're so
165. 6:15accustomed to reaching for our phones
166. 6:18for that quick hit of dopamine that it's
167. 6:20it's almost subconscious inhabiting the
168. 6:21in between means leveraging these
169. 6:23moments by allowing ourselves to Simply
170. 6:26settle bring ourselves back to the
171. 6:28present in these moments we cut out the
172. 6:31unintentional information consumption
173. 6:34which fractures our attention further
174. 6:36desensitizing our dopamine receptors
175. 6:39making us less sensitive to reward a few
176. 6:41tips for this when you arrive early to a
177. 6:43lunch meeting just sit quietly without
178. 6:45your phone when waiting in line pay
179. 6:48attention to your breath when commuting
180. 6:49to work just drive ride or walk in
181. 6:51silence you will be forced to be present
182. 6:54and tolerate those moments where you
183. 6:56don't have much stimulation or
184. 6:58engagement and this will make you more
185. 6:59and more sensitive over time your
186. 7:02Baseline for what's boring will shift
187. 7:04and you'll cultivate a monkik quality of
188. 7:07mind which is highly conducive to
189. 7:10profound levels of focus and flow third
190. 7:13thing we want to do is do everything one
191. 7:16thing at a time you can heighten reward
192. 7:19sensitivity by simply doing things once
193. 7:23at a time with singular Focus now as
194. 7:25I've improved my focus and my access to
195. 7:27flow there's certain things that become
196. 7:29more worse at and one of those things is
197. 7:30multitasking I've become way worse at
198. 7:33multitasking it's embarrassing in fact
199. 7:35my team laughs at me because whenever
200. 7:36I'm out on a walk with them of any kind
201. 7:38and I need to send a text I literally
202. 7:40stop talking mids sentence reach out my
203. 7:43phone then I end up not walking either
204. 7:46and all of a sudden I'm standing in
205. 7:47silence texting while we were made
206. 7:49conversation and they're walking ahead
207. 7:50of me this is due to the interplay
208. 7:53between the default mode Network the dmn
209. 7:56and the task positive Network the tpn in
210. 7:58the brain when you're not engaged in a
211. 8:01task the default mode network is active
212. 8:04but when you're focused the tpn the task
213. 8:06positive Network takes over in my
214. 8:09texting example what's happening to me
215. 8:11is I'm rapidly shifting from the default
216. 8:13mode network of disengaged attention to
217. 8:15the task positive network of engaged
218. 8:18focused attention and this is creating a
219. 8:20tunnel for my awareness such that it
220. 8:22becomes attention which then makes me
221. 8:24oblivious to my surroundings hence
222. 8:26standing there not talking and not
223. 8:28walking while sending the text now while
224. 8:31this rapid shifting from the default
225. 8:32mode Network to the task positive
226. 8:34network is kind of a burden for
227. 8:35multitasking like texting while walking
228. 8:38it's a superpower for flow because the
229. 8:40faster you can shift from the default
230. 8:42mode Network to the task positive
231. 8:43Network the faster you can engage focus
232. 8:46and the higher your reward sensitivity
233. 8:48the easier it is to make this shift and
234. 8:51the faster you can make this shift
235. 8:53because you get more focusing
236. 8:54neurochemistry funneled into the system
237. 8:56in the form of dopamine so to train this
238. 8:59abil ility focus on one thing at a time
239. 9:01it's that simple the next time you're
240. 9:03eating just eat when working just work
241. 9:05when you have a conversation just
242. 9:07Converse Embrace Life as a series of
243. 9:10singular activities rather than
244. 9:12scattered efforts to secrete dopamine
245. 9:15through constant novelty seeking so to
246. 9:18master your dopam energic system to
247. 9:20propel you forward and access Peak
248. 9:22Performance take boring breaks so that
249. 9:24what's boring becomes rewarding inhabit
250. 9:26the in between and do everything one
251. 9:29thing
252. 9:29at a time now we're going to be breaking
253. 9:32down the latest Neuroscience research on
254. 9:34Flow State to give you practical tools
255. 9:36so that you can plunge yourself into
256. 9:38flow more consistently and reliably so
257. 9:40that you can stay in flow for longer and
258. 9:42ultimately so that you can turn your
259. 9:44work into play which is the ultimate
260. 9:46competitive advantage to have