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Neuroscientist Explains: WORST vs BEST Dopamine Habits — Transcript

by Tj Power · 4,504 words · 655 segments · language en · Watch on YouTube

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0:00Last night, you might have reached for
0:01something. Your phone, a drink, maybe
0:04something even worse. You didn't
0:05necessarily decide to. Your hand was
0:08likely moving way before you consciously
0:11even noticed. That's dopamine. Most
0:14people think it's the good feeling you
0:16get at the end of an action. It isn't.
0:19It's actually the chemical that makes
0:21you reach for something in the first
0:23place. So, in this video, we're going to
0:25be ranking the worst dopamine all the
0:27way to the best dopamine so that you
0:29don't lose another evening without
0:31noticing. And if you're new here, I'm
0:33TJ. I'm a neuroscientist running a
0:36research lab. And all we talk about on
0:38this channel is building healthier,
0:40happier brains for the modern age. And
0:42we're actually going to be doing this
0:43immediately today by giving you a simple
0:45brain experiment that you'll love. Let's
0:48start with the worst. I also want to
0:50quickly preface here. What I'm about to
0:51share comes from both thousands of hours
0:54of neuroscientific research, but also
0:57from a deep personal experience with
0:59addiction myself. Nothing I'm about to
1:02share is about judgment in any way.
1:05Everything is simply about honesty and
1:07the neuroscience. If pleasure is earned
1:10through effort, it's healthy dopamine.
1:13If pleasure is given easily with no
1:16effort, it's unhealthy dopamine. Healthy
1:18dopamine is effectively slow dopamine
1:21and unhealthy dopamine is effectively
1:24fast dopamine. So, of the 14 that I'm
1:27ranking here, number one, the worst
1:29dopamine on the list is cocaine. The
1:31normalization of cocaine over the last
1:3310 years has been massive. And the
1:36destruction to your dopamine production,
1:38your sleep, and your life is huge. You
1:41see, studies show that cocaine can 2.5
1:45times your dopamine levels and achieve
1:47that increase within 9 minutes. Because
1:50of what I shared before about fast
1:51dopamine, this means your dopamine
1:53production in your brain skyrockets
1:55immensely quickly. And the challenge is
1:57the brain is always looking for healthy
2:00balance. It's always looking for what's
2:02called homeostasis. So if something goes
2:03up quickly, it has to come down quickly.
2:06And that's why after 9 minutes, dopamine
2:08crashes rapidly. And this then causes a
2:10deeply anxious and low and worried and
2:13stressed feeling within the brain and
2:15body which then could cause someone to
2:16seek for more of that drug. Where I grew
2:19up, right near London, cocaine was
2:21massive and it's something that I wish
2:23the world was talking about. It's like
2:25this secret thing that so many people
2:27are so subtly addicted to and it's
2:30causing the most immense destruction to
2:32the dopamine. Next up, rank number two,
2:35I'm selecting watching pornography. I
2:37watched porn from way too young and it
2:40honestly broke my brain when I went deep
2:42into the research on this a number of
2:44years ago and decided to stop watching
2:45porn which was hard like as embarrassing
2:48as it is. I grew up as a young guy
2:50watching pornography like everyone that
2:52I knew. And then eventually I thought,
2:53"Wow, if my dopamine is this chemical
2:55that's so important to my vibrancy, my
2:57motivation, my excitement for life, my
2:59ability to focus on my goals, my ability
3:01to focus on the people I love." I was
3:03like, "Wow, this pornography thing has
3:05got to go." And it was hard to quit. But
3:07the impact of quitting on my motivation,
3:09my just like desire to attack life and
3:12wake up every day and want to do stuff
3:14with my time that builds me and my
3:16family a better life was phenomenal. The
3:19subtlety of the pornography just burning
3:21through our dopamine is so immense. And
3:24the shift away from it. And even if
3:26you're going to engage with the
3:27behavior, just simply not having
3:29pornography accompany the behavior is so
3:32much better for your dopamine. The
3:34behavior itself without pornography is
3:36actually a much slower process. And as
3:38we learned at the beginning, slow
3:40dopamine is much better for the brain
3:43than rapidly stimulating it on that
3:45pornography feed. Up number three, we're
3:47going binging alcohol. Alcohol is easily
3:50the most normalized of all the drugs.
3:52One that when abused just shatters your
3:55dopamine. Research shows that alcohol
3:57can two times your dopamine levels and
4:00do that within 15 minutes. Not quite as
4:02fast and as high as the cocaine but
4:04pretty pretty close which then again
4:06causes this big crash. This is called
4:09phasic and tonic dopamine spiking and
4:11these big waves of dopamine really high
4:14really low really high really low. These
4:16are so difficult for the brain to
4:17manage. I struggled a lot with alcohol
4:19myself. I started drinking alcohol very
4:20young and there's of course a social
4:22aspect of alcohol and there could be a
4:24case to be argued there of human
4:25connection achieved in social
4:27environments. But I do believe that all
4:29humans could benefit greatly from just
4:31doing a test of not having alcohol for a
4:34period of time and discovering the
4:35honest truth of its impact on your life,
4:38how you feel each day, the amount of
4:40arguments you have with your partner,
4:42the amount of arguments you have with
4:43your friends, the amount of frustration
4:45you feel. For me, the central thing I
4:47noticed when I stopped drinking alcohol
4:49and had a big break from it was I felt
4:50less anger in my system. Like there was
4:52just like this constant irritable
4:55tension in me without the booze. It
4:57seemed to fade. After binging alcohol,
4:59we're going gambling and betting.
5:01Gambling in research has been shown to
5:03be similar to drugs in causing
5:05homelessness, which is heartbreaking.
5:08And gambling is actually deeply
5:09addictive because of something called
5:11expectation versus reality. Whenever
5:13your brain is about to experience
5:15anything, your brain sets a
5:16pre-expectation. With gambling, you may
5:18put an amount of money in for a certain
5:20goal and then you suddenly your dopamine
5:22is on the ride and it's like you might
5:24win big and you might suddenly feel
5:25amazing. This is why it's so addictive.
5:27But also, you might lose. And this big,
5:29oh, I'm expecting to do really well. And
5:30then the reality is way below the
5:32expectation because it's actually losing
5:34loads of money. That big crash of
5:36dopamine creates deep depression in the
5:39brain. That's what depression largely
5:40actually is from a neurochemical point
5:42of view. It's very, very low dopamine
5:45levels, which gets you to a point, which
5:47I've been in, where you have no drive,
5:49no motivation for anything at all. So
5:52you just can't be bothered in shower,
5:54cook food, do work, see people. You're
5:56just there and you scroll all day. That
5:58state is so closely connected to this
6:00massive gap in the expectation of what
6:03you hoped would happen and the reality
6:05that can occur when gambling. This, as a
6:07side note, is actually why social media
6:08is creating so much depression in our
6:10brains because it's creating too high of
6:12an expectation for our lives. And then
6:14the reality might not be quite meeting
6:16it even though the reality might be
6:17pretty good. and we're experiencing that
6:19gap, that deficit and not as exciting as
6:21the social media may have convinced us
6:23it should be. Okay, next up. So, we're
6:25going late night revenge scrolling. Have
6:28you ever had that point where you think,
6:29I've had such a hard day, maybe with
6:31your kids, maybe with work. You think
6:33this is me time. This is my time that I
6:35get to myself where I'm going to sit and
6:37I'm going to nail my phone. And when my
6:39instinct tells me go to bed, you need
6:41rest. I'm going to say shut up instinct.
6:43I need to scroll. I deserve this. This
6:45is called revenge bedtime
6:46procrastination or revenge bedtime
6:48scrolling. This is a big one because the
6:50sleep is so restorative to our dopamine.
6:53It helps reset the entire brain so that
6:55you wake up with vibrancy and motivation
6:58and burning our dopamine to pieces in
7:00bed which you might even be doing right
7:01now and I understand like I did the
7:03exact same thing for like a decade
7:04before the neuroscience gave me enough
7:06motivation to change. I could form an
7:08argument that this doom scrolling is
7:10actually worse than all the previous
7:11ones because of its insidious nature,
7:13its subtlety, the way in which it just
7:15creeps into all aspects of our life and
7:17dulls our experience by burning through
7:20this dopamine resource and distracting
7:22us and exhausting us. After revenge
7:24bedtime scrolling, I'm going pointless
7:26phone checks. How many of those do we do
7:28a day? You know, on average, humans now
7:30check their phone 205 times a day. 205.
7:34And I probably have contributed globally
7:36to about half of that. And I've had to
7:38go on a big journey of like, do I
7:40actually need to check my phone right
7:41now? Even as you watch this right now,
7:43you can feel that pull to like the
7:45comment section, towards maybe closing
7:46this and checking WhatsApp, towards your
7:48email whilst you listen. It's like this
7:50constant surge of I need more dopamine.
7:52I need more. This dude on YouTube, he's
7:53not delivering me enough quick enough. I
7:55need more of this resource, more of this
7:57dopamine. Those pointless phone checks
7:59leave us in a hamster wheel of phone
8:01addiction. And there are many ways out
8:03which I'm going to share. After that,
8:04I'm going eating ultrarocessed foods.
8:07The nutritionists watching, I'm sure
8:09you'd be ranking this very, very high.
8:11Ultrarocessed foods can create this
8:13massive artificial increase in dopamine.
8:15That's why they're so addictive. That's
8:16why when you nail the sugary, snacky,
8:19artificial, super palatable foods. You
8:21want to eat tons of them. But
8:23interestingly, in the neuroscience, one
8:25of the challenges is the artificial
8:27nature of ultrarocessed foods actually
8:29affects our gut lining. And did you know
8:31your dopamine and serotonin is actually
8:33partially produced within your gut
8:35lining? And when you get leaky gut,
8:37which is like tiny microscopic holes in
8:39your gut and your gut doesn't function
8:41as well, like it needs to be this sort
8:42of tight plastic bag in there holding
8:45all the nutrients in there so it can
8:46function well. If you put tiny holes all
8:49over your gut and you start seeping it
8:50out and then you get leaky gut, those
8:52neurochemicals aren't going to produce
8:54as well. I of course like eating
8:56ultrarocessed foods like every human.
8:57Like they create this big dopamine spike
8:59in my brain. But what I like even more
9:01than that feeling is these
9:02neurochemicals functioning as well as
9:04they possibly can. And the final one on
9:06the worst list is getting angry at
9:09strangers on the internet. This is
9:11something that platforms are
9:12intentionally designing into their
9:14algorithms to just harness engagement
9:16and watch time. Interestingly, when you
9:18experience this tribal nature of
9:20division online, you actually get an
9:21activation of something called
9:22vasopressin, which is a hormone
9:24connected to oxytocin and love and
9:26connection, but more of like a defensive
9:28tribal version. And it pairs with
9:30dopamine because you're getting this
9:31like novelty and stimulation. And then
9:33you get cortisol which is a stress
9:35hormone. And you get this cascade of
9:36neurochemicals like I feel so annoyed at
9:38this person which has a different
9:40opinion to me because they've been
9:41programmed by a different feed than I
9:43have. I understand it. Maybe your
9:45opinion is completely right on things
9:46and maybe other people's opinion is
9:47wrong. But we have to become so much
9:49more aware that we're all just being
9:51programmed by a specific feed. And these
9:53feeds intentionally show us loads of
9:55what we believe and then occasionally
9:57something ridiculous on the other side
9:59of what we believe to really reaffirm
10:01definitely believing what we believe.
10:03And then we get all angry and raging and
10:05holding anger is not a good emotion for
10:07our brain. And it's a very addictive
10:09place to get to where you're getting
10:11into these defensive tribal type debates
10:13on the internet. Okay, so I'm going to
10:15start the best list with one of the most
10:16important skills we develop at our
10:18research lab and now with all of you
10:20guys we're developing on this channel,
10:22which is embracing boredom and
10:24destimulating. Step one, when people
10:26come into our research and they've got a
10:28brain that's very addictive to many of
10:30these aspects of modern life is teaching
10:32them how to learn to let their system
10:34deimulate. And it can be very hard if
10:36for example today you choose to eat a
10:38meal on your own looking out a window
10:40instead of watching YouTube which is a
10:42very hard pattern to break and you got
10:44to try and de-stimulate and you're like
10:46I need some stimulation. I need some
10:47dopamine. You literally feel like this
10:49itch through your body for dopamine if
10:51you're a hyper stimulated person like I
10:53was. And learning to just be like okay
10:55I'm going to settle with this. And it is
10:56hard at first but it's the first step.
10:58It's the first domino that needs to fall
11:00for your dopamine pathway to completely
11:03rebuild itself into a much more
11:05motivated and healthy brain. After that,
11:07I'm going reading fiction and
11:10non-fiction books. Reading is the
11:12definition of slow dopamine. You have to
11:14read line after line, page after page,
11:17and then eventually you think this is
11:18actually pretty satisfying. Like, I'm
11:20really happy that I did that activity.
11:22And that question in itself is the
11:24perfect way to know whether something is
11:25healthy or unhealthy. is what does your
11:27instinct say after the action? For me,
11:30when I do some revenge, bedtime
11:31procrastination doom scrolling my phone,
11:33my instinct says, "Why did you do that,
11:36mate? Why did you keep scrolling your
11:37phone when you needed sleep?" And I get
11:39this very clear message from my brain
11:41saying, "Please, may you do that less."
11:43When I read a book, whether it's
11:44non-fiction and it's sort of educational
11:46in some way or fiction, fiction is an
11:48amazing source of dopamine in the modern
11:50world. I read Dan Brown's new book
11:52recently which is all about neuroscience
11:54actually the secret of secrets which I
11:56loved. It was so entertaining. I
11:57actually read it out loud to my partner
11:59while we sit in bed and it was just like
12:01the most magical connecting fun
12:03experience. Every night we read it, I'd
12:05get this deep sense of happiness and
12:07satisfaction. And that means my brain is
12:08saying do more of this thing. This thing
12:10is going to make you healthier and
12:12happier. After that on the best dopamine
12:14we're going swimming in cold rivers or
12:16oceans. The only thing that's been found
12:18in research in this study to match that
12:212.5 times increase that we saw in
12:24cocaine earlier has been cold water
12:26immersion rather than with the cocaine 9
12:29minute spike crash complete dopamine
12:31destruction and addiction. They've seen
12:33that this increase sustains for 2 hours.
12:35And if you think about the function of
12:37dopamine, it helps you do hard things.
12:39It gets you motivated. It gets you
12:40excited. It helps you sustain your
12:42attention. Right now you're having to
12:43try and sustain your attention. I'm sure
12:45you're feeling that battle for the quick
12:47dopamine while watching this longer form
12:49content. Dopamine creates the desire to
12:51do those things. So, if we can get cold
12:52water onto our body more often, as our
12:54early huntergatherer ancestors did all
12:57the time, then it's going to help to
12:58rebuild this chemical cuz cold water is
13:00hard. Now, you might be thinking, I'm
13:02probably not going to be swimming in
13:03cold rivers and oceans very regularly.
13:05And for me, I think this is actually
13:06quite annoying information because I
13:07hate cold water hitting my body. I'm
13:09much more of a warm shower, warm bath
13:11kind of person. All I do is in the
13:13morning when I need motivation, when I
13:15think I'm a bit lethargic and I've got
13:16some important goals today, I turn it
13:18quite cold. Not so cold that you think,
13:21I hate that random British dude that
13:22made that video about cold water. But
13:24just cold enough that you think, "Oo,
13:26that's a bit cold. Just going to stand
13:27in some deep breaths. I'm going to
13:29remind myself that my ancestors survived
13:31living as hunter gatherers for 300,000
13:33years, and I can deal with this brief
13:35moment of discomfort and pain." And that
13:37brief moment of discomfort and pain is
13:39going to build the dopamine for your day
13:41ahead. After the cold water, I'm
13:43selecting completing challenging
13:45workouts. Working out is just magic for
13:48your body. Humans are a very physical
13:50being trapped in a completely sedentary
13:52world. And this might be different to
13:54say personal trainers. I'm definitely
13:55not one of those. Is to do a short
13:58workout every day when you wake up, but
14:01make the minimum requirement 2 minutes.
14:03And this is a very different method, but
14:05this is more based on my neuroscience of
14:07habit formation than what would be the
14:09best sort of atrophy muscle building
14:10process. But what I find is if I have a
14:13non-negotiable rule that every day when
14:15I wait, I have to go into my garage and
14:17I just have to a few press ups. And I
14:19only make that the requirement, a few
14:20press ups or a few squats or maybe I'll
14:22do five pull-ups. And then on the days
14:23that I've got more in me, I'll keep
14:25going and I'll do maybe 5 minutes. I'll
14:27do maybe 8 minutes, 10 minutes. The
14:28other day I did this viral Tom Holland
14:30workout which was actually exceptionally
14:32difficult. I do a CrossFit workout
14:34called Cindy. It's five pull-ups, 10
14:37push-ups, 15 squats as many times as you
14:39can in 20 minutes.
14:40>> I'm actually pretty proud. I got 15
14:41rounds. Apparently, he got 27. So, I'm
14:44no Tom Holland. But the point here is
14:46waking up and having a non-negotiable
14:48little bit of challenging workout is
14:50going to be so good for training your
14:52brain towards doing something hard first
14:54thing in the morning. And if you make it
14:56very easy to get yourself to do it, then
14:58you're more likely to do it more
14:59consistently. And consistency is what
15:01builds a healthy brain. After that, and
15:03it's interesting that I'd pick this
15:05better than all the things I just
15:06shared, is cleaning your home first
15:08thing in the morning. This one I
15:10discovered actually when my partner had
15:12our daughter, she was lying in bed in
15:14the morning with her. And every morning
15:15I'd wake up and I'd get the kitchen all
15:17really organized and prepare the food
15:18and stuff. I was just trying to be a
15:20good dad and begin my journey of
15:21contributing to them both. And every
15:23morning I was waking up and I was I'd
15:24empty the dishwasher and I'd make sure
15:26the surfaces were clean. So, it was like
15:27a nice environment for us to live in.
15:29And I started noticing like, wow, this
15:31is building a lot of dopamine. Then I
15:33started looking into research and
15:34whenever you're doing that cleaning
15:36builds dopamine. And what I found is if
15:38you just wake up in the morning and you
15:40maybe have this little goal where you
15:41have, okay, I have to do a 2minut
15:43workout minimum. And then after that,
15:44you go to your kitchen and you do
15:46something really simple like I'm just
15:47going to empty the dishwasher. That's
15:49it. Or I'm going to wipe down the
15:50kitchen surfaces. Or maybe there's some
15:51stuff drying on the rack. You're going
15:53to put it in the cupboards. But what
15:54you'll notice is if you do this stuff in
15:55your first 5 to 10 minutes of waking,
15:57you're going to build this nice slow
16:00healthy dopamine. And the most important
16:01thing is wherever your brain gets
16:03dopamine first thing in the morning,
16:05it's going to crave that thing all day.
16:07So if it gets it from hard work, from
16:09the quick workout and unloading the
16:10dishwasher, you're going to crave hard
16:12work. If it gets it from the doom
16:14scroll, you're going to be stuck in that
16:16place that I was for years and years as
16:18well. Three more to go. We're getting
16:20close to the best dopamine thing I think
16:21you could possibly do. Our next one is
16:24walking in forests without technology.
16:28This is so hard for me to not rank as
16:30the best, but I know on the research the
16:31other one is the best. But when you're
16:33out there in the nature and you're
16:35embracing the boredom and you're
16:36destimulating and you're walking and
16:39you're putting in effort and you're not
16:40checking your messages and you're not
16:42looking at your email and you're just
16:44managing the like, oh, but I'm away from
16:45my phone and you learn to become
16:47comfortable with that fear. The reason I
16:49believe this one is so huge for your
16:52life is out there in the forest without
16:55my phone is where I actually met the
16:57truth of my reality about all the
16:59addictive behaviors I just shared. I had
17:01honest conversations with myself about
17:03my alcohol addictions, substance
17:05addictions, food addictions, scrolling
17:07addictions and out there whilst it was
17:10very hard it was like having the most
17:11magical honest conversation with myself
17:13over many months and those conversations
17:16is what led to massive change in my
17:17life. If you live in a state of
17:19distraction for your whole existence,
17:21nothing is ever going to change. In 5
17:22years from now, life will be exactly the
17:24same. Out there in the choir, in the
17:26forest ideally, or any form of natural
17:29area, because natural areas calm your
17:31nervous system, so your thoughts are
17:32going to be easier to manage. Out there
17:34is where you hear the truth of how
17:37you're living your life. And whilst it
17:38might be painful, that pain may lead to
17:41the greatest freedom you could ever
17:42imagine. Second best, we've got
17:44contributing to other humans through
17:47effort. Acts of service is what our deep
17:50primal brains are programmed to do. We
17:54are designed to operate as a group in a
17:56tribe and make sure the tribe survives.
17:59Anytime in which you help anyone, your
18:01neighbor asks for some help, you have to
18:03carry something for someone, you have to
18:04go see someone to give them support, you
18:06have to meet a loved one because they're
18:08going through something. You make
18:09someone dinner and take it to their
18:11house cuz they've just had an operation.
18:13Anything that contributes to another
18:14human lives at the center of what our
18:16neurochemistry is designed to do. And
18:19again, coming back to this rule, observe
18:21how happy and satisfied you feel after
18:23the act of contribution. And then you'll
18:25know just how unbelievably important it
18:27is. And finally, based on this research,
18:30the best dopamine specific action we
18:33have is mastering a skill. Mastering a
18:36skill lives at the center of why
18:38dopamine even evolved in the human
18:40brain. Dopamine evolved to keep us
18:43alive, to get us to do hard things that
18:45would help us and our group stay alive.
18:47Those hard things for hundreds of
18:49thousands of years were making fires,
18:51hunting for food, looking for berries,
18:53building shelters, making tools, and
18:55everyone in that tribe had to master
18:57specific skills that would enable them
18:59to contribute to that group. The mastery
19:01of the skill itself gives you purpose.
19:03It gives you development.
19:05neuroplasticity occurs in your brain
19:07where your brain literally rewires as it
19:09builds more and more dopamine in a
19:12healthy natural way. You get more and
19:13more motivated. You get more and more
19:15satisfied by your existence if you feel
19:17like you're getting better at something.
19:19And that could be anything. It could be
19:20something in your work. It could be
19:22you've started learning to play guitar.
19:23Loads of people in the comments on
19:25recent videos have said they're really
19:26into musical instruments. It could be
19:28you've started knitting. It could be
19:29you've started wanting to make videos.
19:31It could be you're learning to dance or
19:33sing. I actually am currently trying to
19:35learn to see and I love it. The process
19:38of thinking, can I actually master this
19:40skill? It's effort. It's slow dopamine.
19:43Progress doesn't happen rapidly and
19:45that's what the brain actually is built
19:47to experience. Now, as you know,
19:49especially if you're a subscriber of
19:50this channel, I always give you a weekly
19:53experiment to support building your
19:55healthier brain. This week, I want us to
19:57all collectively focus on that number
20:00one dopamine behavior, skill mastery. If
20:03you take a moment like after this video,
20:05maybe make this your last YouTube video
20:07in this session and think, what is the
20:09skill I most want to master right now?
20:10And this is the whole point of my
20:12channel. It's not about just feeding you
20:13content. It's about you watching this
20:15and genuinely experiencing change in
20:17your life. So, what is that skill? Is it
20:19in sport? Is it something to do with
20:20nature? Is it something to do with
20:22music? Is it something to do with your
20:23career? Is it something to do with your
20:25parenting? Whatever the skill may be.
20:27And this week, your whole objective is
20:30to make time for it and focus on it and
20:33sacrifice the scrolling for it. You
20:35could do it first thing in the morning
20:36when you wake. You could use it as your
20:38new form of relaxation. But you'll feel
20:41so deeply satisfied this week if you
20:44feel like you've got 1% better at that
20:46skill that your instinct is telling you
20:48right now that you would love to
20:49develop. Remember, you now have the
20:51rule. Healthy dopamine comes from
20:53earning pleasure. So the question to ask
20:56yourself is how could you work for your
20:58dopamine this week? How could you earn
21:00your dopamine instead of accessing it
21:02for free all the time on your phone?
21:04Your brain hunts for dopamine. It wants
21:06it. And if you don't give it the
21:08dopamine in the phone, it's going to
21:09have an abundance of this resource to
21:11try and locate it somewhere else and
21:13it's going to locate it in the
21:14acquisition of that skill that you want
21:16to master. I'd love you to let me know
21:18in the comments what skill you're going
21:19to focus on. For many of us that may be
21:21unsure, it'd be really inspiring for our
21:24awesome community here to be able to get
21:26ideas from one another. And here's the
21:28list of worst to best do if you want to
21:30save it so you can think about it later
21:32or if you want to chat to anyone else
21:34about it. Thank you so much for your
21:35time and I'll see you next week for your
21:38next brain experiment.

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