* Addiction
- Addiction behaviors are a way of trying to control our feelings. Pleasure and addiction is to escape suffering and pain.
- Life is really boring — all our survival needs are met.
- Restlessness and seeking pleasure.
* Hormesis (ie: Exposure Therapy)
- Hormesis is Greek for “to set in motion”. Exposing ourselves otr mild toxic or noxious stimuli we become stronger and heal. Our body senses “there is an injury here” let’s up regulate dopamine and serotonin.
- So we press on the pain side of things in order to increase the pleasure side of things to reset the hedonic set point to the side of pleasure. And it really does work.
- We have to intentionally and willfully invite pain into our lives. This can include extreme temperatures, cold water baths, starvation, exercise, learning something new, things that are effortful and hard, sustained concentration. Being bored. Meditating. Do it on a regular basis.
* Increase Friction
- Do whatever it takes to increase the friction between you and the addictive behavior.
- Not keeping the drug easily accessible. Keeping your phone in grayscale mode to make it less addictive. Deleting certain apps. Keep a record or journal to help keep you accountable and have that feedback.
* Tell the Truth (Radical Honesty)
- Tell the truth to other humans. We are much more likely to be more truthful for ourselves. It potentially up regulates the prefrontal cortex to help regulate our pleasure/pain balance.
- Really telling the truth and radical honesty while being open, honest, and vulnerable are key.
* Dopamine Detox
- For one month (or whatever you can) detox from your addictive behaviors to reset homeostasis.
- Notice how hard it is, the triggers, craving, memory (euphoric recall).
- When you go back to using, try to do it in moderation and balance. Engage in pleasurable activities that are not too potent and not too often. Have that space between uses to restore homeostasis.
* Sense of Purpose
- The pursuit of pleasure for its own sake leads to anhedonia or the absence of pleasure in anything that we do. Pursuing pleasure is a mistake.
- Stop looking for that dopamine hit. Learn to be in the world not based on rewards.
- Find what’s worth it.
- Find what needs to be done right now in this moment, in your life as it is. You don’t need to find some grandiose purpose.
* Sources:
https://www.youtube.com/watch?v=8l916-iIvYM
https://www.youtube.com/watch?v=p3JLaF_4Tz8
https://www.amazon.com/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X
