Dopamine Detox: How to Truly Reset Your Mind

1. Introduction: Right now we are living in a world of colorful billboards, advanced social media algorithms, video games with the graphics like in real life. And everyone and everything is trying to grab your attention from you. If you want to be successful in this life, in anything you want to achieve, you need to hold your attention in yourself and let it flow to just wanted two things that you want to achieve. You need to get your attention and you need to pull your attention from all loses fractions and let it flow to one or two things you really want to achieve in life. Hey, my name is Ahmed Khan. I am a full-time student as well as a full-time YouTuber, an entrepreneur. And I was an avid procrastinator. I was completely addicted to dopamine and maybe just like you, I wasn't able to focus on one thing at a time with 100% focus, my mind was constantly wondering around. The thing is that was probably normal because It's eight to ten hours of screen time every single day, 2047, I would always literally have a YouTube video in the background to listen. It doesn't matter what I did. I always had a YouTube video in the background to listen because there wasn't getting enough dopamine on, for example, while doing my laundry after dopamine dioxin for months. Now my screen time went from ten hours a day all the way to one to two hours every single day. And the thing is right now I feel extremely motivated to work on my goals and achieve things in life. If you haven't been the person who is the most motivated to make progress on his or her goals. The thing is this glass is exactly for you. I'm truly grateful to have you on this journey with me. Let's get started with this lesson. 2. The Class Project: When it comes to our class project, your class project is going to be your own personalized dopamine detox protocol. I'm going to teach you exactly how we can create that in the lessons number 45. I think after you watch this whole class, you are going to create your own personalized dopamine detox protocol that you are going to be following through your in your dopamine detox. And so what is your dopamine detox protocol? It's basically like a and I'm going to talk more about this in the lessons 45. Your dopamine, your protocol is basically an agreement you make with yourself that includes every single one of those rules you are going to follow. And religiously in your dopamine detox. Don't worry about it. I'm gonna teach you everything you need to know what it comes to that in the lessons 45, but you can upload after you're finished this lesson, I'll finish it this whole class. And after you create your own protocol, you can upload that to the class project panel. And then I'm going to insert and actually give you a personalized feedback and recommendation to a protocol, which is awesome because I'm definitely gonna do that. So after you watch this whole glass, you can get started with their own protocol, which I'm gonna teach you later, and then upload that to the glass panel. And Ben, I'm going to give you a personalized feedback. Let's get started with the first lesson. 3. Your Attention is Everything!: Okay, you'll listen. Number one, your attention is everything. I have my notes right here with me. So bear in mind if I just take a look at them. Right now we are living in a world where the most important currency is your attention, the smartest people on the planet, the scientists are creating the most sophisticated algorithms that are going to keep you on social media as long as possible. The thing is, we look at, for example, everything nowadays, colorful billboards, social media, junk food, video games, everything and everyone is trying to get your attention. And the thing is if you want to be successful in anything that you want to achieve, you need your attention. Your attention is probably the number one thing you need it because if you give your attention to all of those different distractions, you are not gonna be able to keep any of it for yourself. And that means you're not going to be able to LET your attention flow to one, to two important things that you want to achieve. Which is a terrible thing is your attention should be the most important thing for you right now. You need to fight to keep your attention dialed in in the most important things. One really interesting thing when it comes to this, as for example, one month ago, that I'm shooting this glass right now on Oscars, will Smith slept classroom class, Chris Rock. And the thing is like everyone on YouTube is talking about, That's why you want to ask a question for those people. And thing is like we're talking about dopamine detox here. Why are you focusing on something or something that someone did that has literally nothing to add to your life right now. That literally has 0 value to add to your life right now, these things are, this is a really a good example of what I'm talking about right here. If you want to be successful in life, you need your attention and you need to pull away your attention from all those distractions, including social media, including for example, video games, or including like all these different things and put it away to the one to do things you want to achieve in life. For me, these are personally, let's say I wanted, I'm growing my YouTube channel and that's going to be the number one then to focusing on my academics and getting, getting really, really good grades, getting, getting really good scale, getting really good grades. So the number one thing that your attention is literally you were everything in the lesson number two, we're gonna be talking about why dopamine detox is literally a must in life if you want to be successful in the future. 4. Why a Long Term Dopamine Detox a MUST?: Okay, listen number two, why a long-term dopamine detox is a must when it comes to being successful in the future. So first of all, I had talked about this this thing where your dopamine detox is not like he 24-hour short dopamine detox that some of the YouTubers that do, because this is like a way of getting a lot of views. It's like a popular thing, but dopamine detox and for 24 hours is not enough. It is not enough because you have them building be instant gratification habits in your life for a long, long term, you are not gonna be able to reset your mind in 24 hours. We need a long-term dopamine D ducts. So why is a long-term dopamine detox a must in life? You're for me to explain you why elopement, long-term dopamine detox is really, really important. If you need to first understand hugger baseline of dopamine levels actually work. Your baseline level is basically, for example, let's think about it from a 0 to ten scale. If your baseline is at six, that means it below six is gonna actually below six things and activities that are, that are going to give you a below six dopamine level are not going to be enjoyable and things that are gonna give you a higher and then six level are basically going to be enjoyable to you. And if you are doing an activity that gives you one eggs instead of, for example, ten, you're not really going to feel exciting to do that one next activity, let me use some examples to actually make this much more to clear and concise if they use, let's say playing video games and meditation and playing video games, you don't want that as a meditation is. And I, for example, when I meditate, I literally like, oops, I sit down right here and I just like, don't do anything. I just listened to strike. For example, listen to nature sounds for 20 minutes. Sometimes tend sometimes as 30 depends on the situation. And it's not the most exciting thing in the world, like for me right now it is to be honest, it is really, really exciting. But for most people, sitting down and doing nothing is not really that exciting. When we think about it from a scale. Let's say meditation gives you one x dopamine and video games give you seven x dopamine. That means you are going to be much more likely to pick the 70s dopamine rather than the 10Ks dopamine. Why? Because your brain is literally designed to pick the thing, pick the activity that gives you the most dopamine. And why are our brains designed to do that? And the reason why our brains are designed to do that is because of the fact that it is a survival mechanism. When you think about it, for example, if thousands of years ago or this is a topic when it comes to religion, maybe millions of years ago, our ancestors were basically alive because of dopamine and that we had in our brains, if you had a big meal, that mean that you would be able to survive much longer or if you had, for example, recreational activities, you know what I'm talking about? You would be able to pass your genes to next-generation, which is literally the biggest school when it comes to every single person like you want to pass your genes to the next generation and you don't want your generation to die because of the fact that there was a recreational activities give you a really, really high level of dopamine. That's why people want to do that. Because it gives you a really high level of dopamine, for example, video games or let's say eating junk food. And those things give you a high level of dopamine as well. When you eat for exhibit we'd go to McDonald's and had the big cheeseburger, love cheeseburgers or not that big wedding have five cheeseburgers like that. Might be a little too much, but when you think about it, like when you eat a high calorie and high sugar field meal, you're not gonna feel as exciting. You're gonna feel really an exciting for that if you get it, for example, a salad. If you're not gonna feel rid of that anxiety because of the cell it has. It doesn't have that many calories. It doesn't have many Batmans sugar. So your body is not going to response to, respond to sell it as well as it responds to a McDonald's meal. Why? Because your body and your brain wants as much calories as they get more as well. It is not really, to be honest, a well-made, well, I don't want to see it simple. I started well-made system, but the thing is we're thinking about it on a motor level. It doesn't have to work like that. But the thing is it does from the ancestors. So that's why your brain is always going to pick the activity that gives you the highest dopamine because it thinks that you need that to survive. The thing is in this currently day and age, as I said before, we don't actually need a system like that. However, our bodies are designed to work like that. So we have to understand how it works so that we can use these kind of tactics like dobutamine detox to get our baseline level to lower. But we're gonna be talking about that right now. I want to basically give you the understanding of you have a baseline of dopamine level and fingers if this is completely different for everyone else, for example, I'm going to do a comparison that I have it, for example, with me and my granddad at, for example, he can sit down and read it for hours. He can sit down and read for three hours at book and then he's not going to feel bored. For me, for example, I'm a teenager, I'm 18, and I am someone who worked on his dopamine levels for a long time for more than six months. So I am at a really good level, I think at this point That's why I'm making this glass. But when you think about from a normal average teenager, that teenagers not gonna be able to sit down and read for three hours. I guess he doesn't have the dopamine level to do that. He's dopamine level is so high that is not gonna be able to get that low because it feels literally impossible for him to sit down and read for three hours. He doesn't have the attention span. And the reason why he doesn't have the attention span is he needs constantly dopamine hits to his brain is so that he can function properly to focus. That's why he's not gonna be able to sit down and for example, report three hours. He's not gonna be able to, an average teenager is not gonna be able to sit down and meditate board half an hour. It's not gonna be happening because when you sit down and stare a wall, cell wall, you'll literally get bored. But in normally you don't have to be bored. Like when I sit down and meditate, I actually feel awesome because it's like what I do now. I don't have the other Instant gratification activities like, such as junk food or eating junk food or for example, watching a lot of social media or playing video games. Because of the fact that I don't have those things now I can focus and that gives me a huge advantage over other people. Why a long-term dopamine detox is a must? Because if you don't do a long-term dopamine detox, you're not gonna be able to get your baseline level of dopamine to lobar. And that is going to be something really, really bad. So the reason why we're going to be teaching you a dopamine detox season because like, well, everyone has nobody's really high doormen baseline level. And this glass is basically going to be teaching you one thing and one thing only. That is how we can lower erode baseline level of dopamine. And weekends, when you lower your baseline level of dopamine, you're gonna be able to enjoy every single daily activity you do. For example, folding your clothes. My mom, like tens, has been laundry because I live in my parents house. For example, he dumps everything every single one of my close to my own, my bed at right here. And I have fulled every single one of them beforehand. For example, let's say a year ago, I wouldn't be able to do that without having a YouTube video in the background to listen. Now, for example, I just do every single one of my day-to-day tasks because there wasn't, maybe that was, but that might have been a weird example. But you do every single one of your daily tasks with fun. For example, I sit down and study for like my term exempts and let's say I have to study for two hours. I can do that with like this, no problem. Because studying is gonna be exciting for me and for most people studying is gonna be hard. Or for example, I can, I can sit down and edit this Skillshare class for three hours and I don't feel bored because it is like what I like to do. However, when it comes to normal people, your normal person's average baseline levels are so high that this feels literally impossible for them to do. That's why in this class I'm gonna teach you exactly how we get lowered that baseline threshold. That this is basically the reason why a long-term dopamine detox is a must as 24 dopamine TEDTalks. Those videos you see on YouTube, for example, yourself improvement in productivity YouTubers while I am one of them, but trying to do, for example, a 24-hour dopamine detox, how can you reset your wine in a 24-hour dopamine detox? That is not the best way to go. And the reason for that is your brain is not able to unfortunately reset it's itself in 24 hours. It doesn't work like that. You need to be able to give it at least like 23 months of time. That's why on an average like this dopamine detox, where I'm gonna be teaching you is gonna be like two months. So let's get started with the lesson number three, how dopamine detox and change actually, my life. 5. How Dopamine Detoxing for 6 Month Changed My Life: Lesson three is gonna be about how dopamine networks and actually changed my life. The reason why I actually put this lesson inside is because I want to teach you exactly like how it looks when it comes to your life. Because I don't want to tell you like, Oh, do this, do this. Dopamine detox is important. That's why you need to do it. But I wanted to teach you exactly how it happened in my life so that I can share my experiences to you and how basically dopamine drugs should be. This is our goal to teach you, and our goal is to show you how we can lower your dopamine, dopamine baseline level, which is gonna be basically one of the most important things you do in your life because you can start enjoying every single amorphous steps you take when you are taking a walk into the nature. That's a good example, That's a good analogy. Getting onto a dopamine detox was an idea that I had to be 406 months ago, to be honest beforehand, I was a completely dopamine addict. I was an avid progress Nader, normal teenager, maybe I would say the thing is I wasn't able to do really a lot of things on a daily basis without getting ulcer and other dopamine need from someone else. And this might live feel like, Oh, I'm an addict or something. But the thing is, for example, I would be literally studying. And while I'm studying, I would have another YouTube video in the background to listen to because I felt like studying was boring because I didn't, I couldn't get enough delivering from that. I would literally edit YouTube videos while having a YouTube video in the background to listen. Maybe editing YouTube videos while having YouTube video in the background to listen is kind of like a normal thing when it comes to video editors, whoever everything literally when I would wake up, I would have my phone with me for 30 minutes at least before I, for example, a walk, got up actually from my bed and then change my clothes to go to school or if it's a weekend to get started with my days six months ago, I can tell you that I wasn't able to get out of my bed at least without 30 minutes of dopamine D2, indexing change at checking my phone out on social media. After that, when I got up from my bed, when I started to do different things from my day, I would literally again, have my phone and playing YouTube video in the background because I felt like I wasn't feeling entertained enough throughout the day. This is a really, really common thing that we want to thumps do. Like young people age from, let's say, even 13 to 30, people don't really feel entertaining enough in normal day. The thing is, you are supposed to feel like that your body is created in a way, if you haven't actually worn off all your dopamine receptors in your mind to essentially feel the dopamine because dopamine levels are so high right now that's like doing a normal chore, is going to feel the actually like extremely hard. That's why I was like this deworming addict. And then after that at 1, I told myself, Oh, all that is bad. So I need to change this. How do I change? If I sat down at my computer, I research dopamine and I buy them. I didn't know that the reason why I was feeling like a terrible the reason why he was feeling throughout the day not really unhappy. And the reason why I wasn't able to do all my things are indeed a basis with smiles on my face. I researched it and I learned that reason was basically dopamine. The reason was everything that I was talking to you about a few minutes ago. What I did was I told myself, well, I need to change this. I got onto YouTube and I searched like, how to do a dopamine deducts. Uh, how do I reset my mind? Like those videos came up and mostly like 24-hour dopamine detox and challenges came up. And the thing is, I tried those things. I tried to, for example, do 24-hour dopamine detox for 24 hours. Obviously, the thing is what I did was I literally didn't eat anything. I just add drink, drink water, and I had no phone, no computer, nothing. I literally had. I just sit down all day and I got incredibly bored. And the thing is the next day I was back to my old habits. So I was like this dopamine addict. And the thing is after that, which I'm gonna teach you how you can do this dopamine detox admin. Next lesson. I did. I started my dopamine detox. I sit down, I learned about a long-term to women detox from some YouTubers. And I told myself, if I want to change my life, if I want to actually achieve big things in life, which I did, I wanted to create this YouTube channel. I wanted to build this business. And I sat down, I told myself, yeah, it's not gonna be happening if I don't do a dopamine detox, if I don't do a long-term really dopamine knee jacks, right? Change my lifestyle. This dopamine digoxin is gonna change your lifestyle because you're new lifestyle is going to be much different than the old one in your old lifestyle that you're gonna be in your bed, for example, before you go to sleep and you're gonna be scrolling through Instagram, chicken Yacc, like posts from the opposite gender. You know what I'm talking about? What we rolled on that instead of your new lifestyle, in your new lifestyle that may be hanging out with your friends, you're gonna be visiting new countries, even like that's what I'm gonna tell you my whole story. And then after that, I started to when we need oxygen. And the first week was terrible. The first week was actually really, really bad because I was, It's still the person who was addicted to DuPont and I wasn't getting any dopamine. Thinking about like a, I don't want to give that example about thinking about like a cigarettes, Aleksey or an addict, nicotine addicts, and then he's not going to feel really good when it comes to like Gai, gai with he decides to not smoke that week. The thing is it's the same thing when it comes to dopamine. If you stop playing video games, if you stopped doing all those, like normally not really fun, but you feel like they're fun activities. You're going to feel like you don't really enjoy life for one week. After that, things got a little normal. My dopamine levels that are actually based on dopamine levels went down a little. And that's actually how I got to the point where I am now. I am on a not really completely streak right now, but for two months that I didn't back then is six months ago, four months ago and ended. That was a really realistic dopamine detox that I did back then and it was the thing that actually changed my life. Right now. I got my dopamine levels too so low that I literally enjoy. I love it went when I read, I love it when I meditate, I love it when I don't do nothing. And certain my wool and think like thinking about it. This is something that we cannot do at all. Nobody's sitting down, right, like on your couch, on your bed, staring at the wall and thinking like I love sunrises and sunsets. I sit down with a cup of coffee and I just watched them for like 30 minutes, 40 minutes. I meditate to the Sunset. Sunrise. Thing is that it's incredible. That is incredible because I really wanted to get village-level for so long and I finally got into it and thinking about it, how enjoyable that's gonna feel when I, for example, we meet one way with my friends. Like you see right now, people meeting with their friends and they're on their phones, they're literally chicken you up their phones while being in a nice restaurant with their friends or family, like you've not have been present at that moment. Like thinking about Hawaii belts because my different levels were so low when I visited a new city, went for a vacation. It was incredible. It was, for example, even when I sit down to read it, I lived at wanted to read for a long time in my vacations as well because it was just reading. Was reading felt like something incredible, like doing those self-improvement habits that talked about all the time felt actually incredible. Right now I'm at a point where my dopamine detox actually was a success and my my baseline dopamine level is so low that I actually loved doing all those self-improvement habits. Like most people, cannot even sit down and read for ten minutes. And now here I am telling you that you're gonna be able to do that with enjoying a debt. For example, I can go for a walk for an hour, for two hours. And then I'm literally not going to remember that I had a phone because I broke my addiction to that. The next lesson is gonna be actually, I'm gonna be teaching the lesson number for planning your own dopamine detox, which is an important part of it. You're gonna teach you exactly how you can plan your own dopamine jokes protocol that I've talked about in the class project video of this, of course, air class as well. And after that, you're gonna be creating your own protocol, which is gonna be extremely exciting, man, I'm really happy that I get to teach this because this is something that completely changed my life. And what I'm teaching this, I'm feeling really, really present and focused and in the flow right now. So I appreciate you watching it. Let's go to the lesson number four. 6. Creating Your Own Dopamine Detox Protocol: Okay, So welcome to the lesson number four. The lesson number four, right now I'm going to teach you exactly how you can create yourself your own and dopamine digoxin protocol. So what is the protocol that I have been talking about for the last 20 minutes or in this class. It's basically a, an agreement you have with yourself where it's basically a piece of paper. I'm gonna be honest. It's basically a piece of paper where you write down every single thing that you're not gonna be doing in this dopamine detox journey that you're gonna be going towards. So in my dopamine new tax, like I have to give this example, you literally had pretty much have to create yourself a dopamine digoxin protocol. You don't have to. It's not like a legal thing. I obviously, but you kind of have to because if you want to go into dopamine detox, if you're not want to fail, if you need to be a little stretching yourself. And when I say being a structuring yourself, I'm not telling you to not to listen to music addled for the next three months. What I'm telling you is, if you don't want to go back to your old habits, which is what happens with most people. You need to set yourself a, is it realistic as well as, as strict lifestyle? For example, I'm gonna tell you how might do with digoxin rules were. And I'm going to tell you exactly what those rules are. And I'm gonna, I'm gonna want you to essentially create your own rules. But this is a really important point, which is, I just got to LinkedIn notification, terrible. Your dopamine digoxin rules must be strict. The reason why there should be strict as if you go onto your document detox thinking like, well, I'm not going to really check my phone that much. I'm not gonna believe in you get to that much. I'm not gonna go into 30 websites that much. I'm not going to do a lot of things that they're going to give me dopamine. That seems like a good idea. However, in the first few days you're going to be successful. It may not go to your phone that much, but in the next couple of days, you're not going to not go into your phone. You're gonna go into your phone. You're gonna have play video games with your friends. You're gonna say, for example, I, it's just one hour of video games that we played with my friends. I'm not really going to do anything productive even if I don't play video games. So let me just play when our video games, what's the point? You're gonna say this to yourself? So we're gonna break your dopamine detox and rules. And because you didn't have any rules, so you setting yourself actually a strict dosing digoxin protocol is actually incredibly important, should I say, instead of dopamine digoxin, DD? No, I shouldn't say that. Here I hear are essentially my first dopamine digoxin protocols rules. I had essentially five rules and the number one was no video games at all. I was a video game or a game at eight years ago, I had been like for free from playing video games for 1.5 years and I have been addicted to making YouTube videos. And I've been creating businesses which was something much better than playing video games. I'm gonna be honest with you. That number one thing was if we're ruled for me know, playing video games and the number two was especially not going onto dirty PIP sites. And that was an important thing for me because that was something that I was Ruth struggling with and that was something that I really needed to teach myself. And that was the main thing when it comes to mind you coming detox. Because as I said before, like the hardware, explain this without being really weird. I think is recreational activities when it comes to men and women, it is incredibly high dopamine detox, it gives you a really, really high level of dopamine. And that's why, the reason why we have all those urges and to do that is it gives you a lot of dopamine in your brain, wants to do it again, again and again, every single labored much. That's why you need to count up those things from your life, from like wishing websites and everything from your life, because that is going to give you the most amount of dopamine. And if you can cut that, there'll be an, a great accomplishment. And that's gonna be basically my second rule when it comes my dopamine detox. And my third rule was no phone in the morning as well as in the evening when I've seen in the morning like in my morning routine, if you might have a 30-minute morning routine, even not checking your VNET for the first 30 minutes of your day, That's already pretty good. But in my personally, like, what I do right now is I wake up at around like five to six AM every single morning. And then I have I go to school in the in the weekdays. Obviously, i'm I'm at school is still and I have a three-hour morning routine. And when I say three-hour morning routine, It's not like going for a walk for going for a run for two hours and then hitting the gym. It's not like a crazy morning gene. It's basically, I do journaling, I do all those different like self-improvement habits and I think it is, yeah. I actually have a Skillshare course about that. I have a Skillshare course about how you can create your personal like perfect daily routine. It is called unlocking your secret productivity. How to create your personally like perfect daily routine. You get check that out if you're going to learn how my morning routine looks like, all my evening routine looks like, and everything that glass is also pretty good. In my morning routine, in my evening routine, I did not check my phone at all. That is rule number three because when you check your phone in the morning, you are much more likely to check your field indeed, afternoon as well. You're just gonna be much more likely to do that because in the beginning, if you have a really good momentum, you're just going to keep that momentum all day long. The number four rulers and no social media except for creating purposes, except for creation purposes. If I'm gonna post the picture on Instagram, I'm gonna go into Instagram, no problem, that's not a big deal. I'm going to create a YouTube video. I can go onto YouTube. Would accept that. I'm not going to be consuming a lot of fear and that a lot. I'm not going to be consuming any content for the next two months. That was my rule back bend. And it was actually one of the best things I've ever done. I'm gonna be honest. After that, my rule number five was a tick. These four bucks every single day. And those four boxes were journaling, meditation, Reading, and exercising. Those were more four boxes. And when it comes to these level, note lung liver rule number five, you don't have to be go-to going to gym every single day to check that exercising box. You might take a ten-minute walk and that might be exercising for the day. You might not have the time to read for 30 minutes that day. What you can do is maybe you can sit down and read for five minutes because you didn't have the time. It doesn't it's not a big deal if you do just for one day and you read it for five minutes and that's your reading for that day. And that is no problem as well. These were my five rules when it comes to my dopamine detox. And I'm gonna be a little honest with you guys here. The thing is, your first three rules pretty much should be the same with mine when it comes to your dopamine digoxin protocol. Now after you watch this entire glass, sit down and create your own protocol before you get into your dopamine detox and create like you can also get sent out that protocol to meet through the glass panel where you can upload your class projects. That will be actually awesome, but your first three rules should be pretty much the same as mine. The reason why it should be like that is because playing video games, going onto your phone in the morning and in the evening, watching those websites. It is literally the one thing. The first three things you should have worked when it comes to yourself improvement journey. The other rules like chicken, those four boxes, actually like all my rules should be applied by everyone. But the thing is not everyone can and not everyone will. Right now, maybe after you create this Dorman deducts or I have a couple of months, you will get to that level. Hopefully, I really hope that for you. So the first three rules should be the similar as mine and no via video games and no dirty websites and no phone in the morning and the evening. And then you can add some other rules as well so that you're gonna be avoiding those things all day long. And one thing I will recommend to you is after you essentially create yourself that dopamine drugs and protocol, literally just copied that word three pages and then post NAT posts a better social media. You can even do them. You can keep yourself accountable through social media. But I will literally like CLEP that onto my wall right here, or actually have my goals and my life and the things that I avoid it right there on my wall and put that onto three places. You actually go on a really consistent lead basis. This might be bathroom and bedroom and the kitchen. Like these might be three places you visited the most in your house. This can be a very good thing. And like I said before, after you create your dopamine digoxin protocol, upload that to me because I'm gonna give you a personalized feedback right now, the legs Nelson is going to be essentially a lesson five, dopamine digoxin H2, that is gonna be an important one. However, one thing I want to mention here is a lot of people asked me like do I listen to music or neural dopamine LET detox? That is actually a pretty good question because when you think about it, all those YouTubers that talk about a 24-hour dopamine detox, they generally avoid music, but that is just for one day. And I feel like when I am having your workout and when I listened to music, it just makes the workout better. It just makes them workout. A workout like much. I don't I nothing is like I don't really have workouts where I don't have using music on it, but my rubs probably would be a little lower because you don't have that intense like intensity where you push yourself to the highest. So I definitely do think that if you're doing aluminum and the ducks, just like me, which is what I'm explaining you to do. Definitely, you can listen to music, it's not a problem. Let's get into the lesson number five, Newcomen detoxifying, how-to. 7. Dopamine Detoxing: How To?: Now this lesson is going to be lesson number five. Dopamine digoxin helped you. I'm gonna give you a couple of pieces of advice when it comes to your dopamine detox. First of all, I have maybe I mentioned it in the editor lesson. I also have another Skillshare class which is about unlocking your secret productivity and how you can essentially create your perfect day lutein, which is an important part of a dopamine detox. Like the thing is like, you should know how to create yourself. A morning routine, how to create yourself and evening routine, how-to adopted the self-improvement habits to your life, how to essentially create yourself later routine and that brings you to the success. And that is an important part of the community toxin. But if I added that to class, to this one, it would be like a two-hour class and I don't want to do that GO time because they really respect your time. Go out and check back glass eye after this class because that's gonna be an important thing. And after that, I want to give you something like main knowledge about how your domain, the tax is going to look like before you get into a dopamine detox. So I wanted to divide your two months at dopamine detox 23 pieces. The first piece is going to be from the day number one at the moment you start until the day number seven, which is like, let's say the first week. That first week is going to be titled for me as boring. That first week is gonna be boarding. The reason why it's going to be born in GIS. When you start your dopamine detox, your doping levels are gonna be really, really high. Your baseline is gonna be so high that you're not even going to want to do anything. Not like I'm not even going to win and you'd anything but you want to do the old bad habits like watching a lot of social media content and watching a lot eight videos, watching TV, binge eating, maybe like eating junk food and playing video games. You want to do those things. But when you step away from them, you feel kind of like board. But the thing is this rule, which should be the first motivation week for you. One thing I wanted to tell you here is, you're not gonna be that productive this week. You're not gonna be 100% productive. But one thing I want to tell you here is in the first week, I really want you to sit down and think, this might sound a little weird, but I sit down and literally not have to go look at meditation, but sit down and start your rules. Stare at your books. I have my books right here. And just think, like don't do anything because you're not gonna have a lot of time in your hands. Like when I think about this dopamine detox, that number one, Dopamine detox benefit, which we're gonna be talking about the benefits Sue, and it gives you a ton of time to do whatever you want. And in week number one, I'd really suggest you to use that time to just sit down and think in your dopamine detox because you're gonna have a lot of time to do so. When you wake up, for example, don't pick your phone for the first 30 minutes. Literally, just look outside for 30 minutes and think for 30 minutes, you're gonna have so much thoughts, you're going to think about your future and thinking about your pattern. I think about the people that you love it, but I think by so many things and you're gonna be grateful and that's awesome. Then n, like the phase number two, let's say it's gonna be from the days seven old, which day? 21. And in these days you're going to feel better than the first week because your dopamine levels are gonna starch L essentially lowering and getting to a point that you want. Let's say, I'm gonna give you a weird example. Let's say, let's put this dopamine digoxin. Want to scale of numbers, the number 0 LD, which number ten. And your dopamine is level at baseline is for example, number L. You're based on doping level is like six. You're gonna be able to get to that in the second phase to form, which is actually pretty, pretty good, but not to the level that you want it to be, which is like too. Because when you exercise, meditate and that's where you want it to be, that you really want to enjoy littlest things in life and you don't move for each injury, littlest things in life you need to go through that first week for you feel terrible, where you feel like you want to do other things. So where do you want to break your dopamine detox and don't break your noblemen detects that, that's so important men. In the second phase, you're going to feel a little more, a little bit more modulated to do more things, you're going to feel a little bit more modulated, for example, to read the journal because after the first week you're gonna feel a little accomplished. And because of the fact that you feel accomplished, you want to go into your journal and say, yes, I have done this. I haven't been on social media, I haven't been on video games for one week. And it feels interesting. And it feels like this is another life. This is another way of living because we're from technology, away from all those distractions where I just focus on me. We're just focused on the people that I love and most important things for me where I achieved success and that like that seven to 21 day period, that two weeks is gonna be actually a little better than the first week, but there's not gonna be also the as well as how I'm living right now after six months of dopamine need taxing. Then we come to the phase number three. Actually one thing I want to mention here is the phase number to go out and into the nature. Go out into the mother nature. People like told that letter nature, I don't like to call it that night. Let's see. Let's go with that. Go into the nature to have like walks for five minutes, for at least five minutes, I like to do, for example, a half an hour walk every single labor and much like I like to go out the morning sometimes we want to have the time when I see like, oh, that's pretty good. Lsat, especially in the weekends, I'd like to go, for example, for a 30 minute walk. I sometimes sound like headphones with me to listen to music. I listen to like piano music, like to listen with B, with the nature. Sometimes I like to listen to nothing. I just like to listen to nothing and just go for a walk and just pretend to be an app. Pretend to be about like just focus on the moment of person moment, which is awesome. Let's talk about the third phase of your radar like dopamine detox journey, which is the day from 21 older way to date 60, which is also actually an interesting base because this ways your dopamine levels are gonna be much lower than before he started after 21 days. As a lot of people say, for example, 21 days is how long it takes to build a habit. It's not that true, but it's a good place to start with after H1N1. And you're going to feel much more motivation their day. So you're going to feel much more motivation to do more things. However, of course, this is not gonna be like a six-month that women he talks after six months, like I feel right now, like video games doesn't exist for me. Playing video games for hours. I used to do that and I feel I don't feel terrible. I feel actually grateful that I used to do that because right now I get to do this, which is actually much better. Because we're gonna be talking about the ways of having fun and dopamine the ducts as well. But the days from 21 to 60 are gonna be much better than I promise you, they're gonna be much better than your days in the beginning, especially like in the first seven days, because those days are not gonna be the best. However, if you pulled through that, it's just gonna get better. So now you might be asking me, Do you want me to be a monk? Do you want me to become a monk and like don't do anything? No, I'm not telling you that. I'm exactly not telling you that. And I'm going to explain you in the next lesson how I think you should be happy fun it the real way of having fun in the next lesson. So let's get to the lesson number six, how to have fun on a dopamine detox. 8. How to Have Fun in a Dopamine Detox?: Lesson number six, hold to have fun on dopamine detox. This is a really important one and I think this is the one that you should be watching, especially, for example, in the future when you feel like you don't really have fun in your dopamine drugs. Come back to this lesson from this glass and just watch it all the way to the end because I think I'm going to drop some really good knowledge here. So the goal of the having fun when it comes to document detox is through. You don't want to lower your fun. The thing is you don't want to actually lower your fund. You just wanted to change the things that you get the phone for them. You want to change your virtual reality, not BR actually fun. You want to change your virtual, like fun, Wolfowitz, real fun. Where do you have, for example, with your family, with your friends, fun with alone, being with your cell phone with from doing things you've never done before, experiences you have never experienced before. So the thing is, holder, ****, do you have fun? Wanted to come in detox altar helped me have the time to do the upland. So the reason why you have that fun, because you are going to be able to lower your screen time from a big number. I don't know how your screen looks like. I can't guess. It's probably plus five hours every single day. You can get that down to like one hour, even 30 minutes every single day three or dopamine ducks. You're gonna be basically just using your phone for COLS, important messages like nothing at all except that if you want to check something on the Google like OK, well obviously it's fine, but you're gonna be able to use your full much less. And then he's gonna give you a ton of time every single day. For me, I get eight hours of screen time on average. I dropped that down to like one to two hours every single day. The reason why it was like two hours sometimes because I'm a YouTuber, like I make it a video, so I have to use my phone sometimes I have to get their comments and everything. But outside of that, it's literally like you don't even have to go here and grown that much. So that gives us so much time to do things. And the thing is I'm not telling you to, for example, if you saved it six hours a day or from your phone, I'm not telling you to study six hours a day or Journal of Medicine, just do those things. I'm telling you to, for example, divide that six hours to two and have fun for three hours and then do other productive things in the other three hours, which is, I think you better, better way to go if you are a beginner width comes to this and this glasses just made for beginners obviously. So one thing is, I think that's at least having two to three hours of fun every single day. A real fund like fun with your friends. And that's what I've been able to do for the last couple of weeks, for the last couple of months, especially like I have I have currently much more time to play chess with my brother, to play soccer with my blender, a lie, like to call that football, Let's say I'm from Turkey, so electrical left football, not sucker. So you aren't gonna be able to have so much more time to have real funded, spend more time with their friends and family. That is so important. So how do you have FUN a dopamine deducts? I think one of the most important things, especially for my life, is the gym. Like sometimes I would even exercise at tome, not go to the gym because I was like, I don't have the time to go to gym for two hours right now. Well, I go to your present let's say an hour and then every with everything, it takes like two hours. I don't want to do that right now because I'm a little busy. While I was busy at the same time, I was on my phone like eight hours a day. So you can see how practical I was in that busy time. But the thing is right now you're gonna be able to go, for example, to the gym with a gym buddy with you. And then you're gonna be able to exercise with a gym buddy. Jim. I got a buddy. We go to the gym like some two alleles. Sometimes they will get a tone pure lead stomata and I will get a tome. However, when I go to the gym alternative Ramadan and before I'm a dad, like I go to the gym with a gym buddy. And the thing is like people who are Jim Brosnan, let's say Jim Rose to them. I think going to a gym with a gym bro is much better than than going below. The thing is, we're going to get much more PRs because your bro is I don't like to go I don't like to use the term grow that much, but let's go with that. It doesn't matter. When you have a broke, like spotting you on the bench. You're gonna be able to do better bench press. You're gonna be able to hit more PR, is gonna be able to get more swollen the gym. And that's, I feel like going to the gym with a bro, with a buddy is so enjoyable. So a really good thing to be honest, that's why I feel like that's the beginning port part of your dopamine detox. If you drop your virtual fun, just go into the gym with a buddy. You're gonna make so much progress. It just sizing is the number one thing you should be doing in your self-improvement journey to better your body, to get some muscles to get, like get to get big. And I feel like that's an important part of it. Another thing, other things that I actually spent my time on it when it comes to my dopamine detox is I played a lot of Sucker. I love playing football, ILO, I've laid a lot of football. I went to a lot of swimming. And the most important thing that I did was I had so much time to visit other places. I've never went to these places where sometimes in a stumbled where I live, I live in Istanbul when I go to, for example, different place in a stumble, because it's stumbling is like a city that you can discover you like I've been living in it, so I've lived my whole life, but still there are places and assembled where I feel like I've never went to night. I feel I've never went to literally there so below so many placed into some like that. I have missed a lot of places and I had actually four different holidays, especially like in Turkey. I visited like more than ten cities this year, even this year after double windy dock Saint board, six months like MDs, six month period. Because this six-month period, truly, I was able to build myself a business. And through that, I was able to get myself that a little bit of financial freedom, even though I'm 18, to have a nice holiday with me and my friends. Like malware was one of the things that I did. The thing is in this dopamine digoxin, having fun shouldn't be also literally alone. Like you will have much more time to spend with your friends right now, for example, much like every week you'll have 23 times. I go to dinner with my friends, I go to coffee shops with my friends because I like to go to coffee shops to just even myself will work alone even but I let you do those things because I have the potential and the like from the dopamine digoxin, it gives me the time and financial resources, even if they do indeed x and literally eternity, if financial resources I need, after that, I'm gonna be able to do all those things. I did all those things through my document digoxin journey and that gave me the fun that I needed. So the main idea when it comes to the fun that you're going to have in the WWE network says basically you're just going to want to get away from the technological like fun you can, you can have and it just drop that onto a normal daily like real thing. Like you made you make that a virtual thing, a real fun in your life. And that would be the number one. So as again, that whole does the time that you can use in that dopamine detox single light comes from, where does it come from? It comes from lowing your screen time on your phone, on your computer. If you're wasting a lot of time on your computer, if you lower that time, you can have the time to do so many things in your life. Thinking about what you can do in six days, six hours every single day. Just thinking about it like if you had it not 24 hours but 30 hours, but everyone had 24 hours. There'll be an amazing advantage. And you can literally have an advantage through lowering your screen time is it may not, it may not like six hours, but for you it might be three hours, even three hours. How does how does it sound having three hours more? That sounds incredible. That is amazing. In the next lesson and the last lesson, I'm going to tell you the benefits of going for a dopamine detox. And I'm gonna talk about some things that really meant a lot for me. 9. Benefits of a Dopamine Detox: Okay, lesson number seven. And this is going to be essentially about the benefits you're going to have when it comes to your dopamine detox. First of all, I have to save that to my dopamine drugs is going to be probably a little similar, a little different than yours. That's why are the results that we're gonna be seeing are going to be a little different. However, I still do think that if you copy like Mike O and a dopamine digoxin protocol, which is like do that copy mine, which is I think like awesome copying mine. It's not a problem. Just copy mine. And you can add like your personalized rule is a rule as well. You are gonna see a lot of the similar benefits that I've seen as well. So I'm going to mention essentially five benefits that I've seen from my dopamine detox. And let's get started with number one, which is you're gonna have your, These are gonna be filled with activities you'll love. Normally when you have a really high level of dopamine, baseline level of dopamine, you are not going to enjoy your day-to-day activities. You're not going to enjoy your school, you're not gonna enjoy your job. You're not going to enjoy doing particular things at your house if you have tours, I do. Like you're not gonna enjoy those things, but when you drop your domain levels too so low that just doing something is going to feel enjoyable. You are going to love doing the normal day-to-day things in your life. You're gonna enjoy listening to music. You're gonna, maybe you still enjoy listening to music right now, but you're gonna enjoy it so much more because that's going to give you a dopamine that other things that do not have. You're gonna enjoy reading, you're going to enjoy journaling, meditation. We're gonna enjoy going to the gym with your friends. You can enjoy spending time with their family. You can enjoy folding your laundry. You're going to enjoy literally cooking, which is some won't it really good thing to me, like I don't really cook usually because my mom thank you so much for my mom and she cooks for me. Thing is I like to do some cooking life from time to time. And that was something that I never did been formally to human digoxin because now I'd like to do different things in life. I have interests beforehand. My only interest were as a normal person, has a normal teenager, I would say playing video games. I mean, I could feel it pulling media games beforehand, but just doing a normal, like not self-improvement, things like those instant gratification activities that we talked about all the time. I like to do those things. I like to do those things. But now it's just completely different because I enjoy every single bit of my days. And a number two is, you will be able to do the most important self-improvement habits like working out, journaling, meditation, and reading those four habits that I talked about all the time. You are gonna be able to do them and you can enjoy them. If thing is, if you want to build yourself to the person you want to become with those four habits are essential and if you're not doing them, you are doing a big disgrace yourself. That's why you're gonna be able to have the time to do those things that are going to enjoy those four habits. And that was literally the second benefit that I got from this dopamine digoxin. And the third benefit was you are going to be able to do so many other things in your life. You are never done before. Like for me personally, this third thing was visiting other place. I've never been to. I became like a traveler. I'm not a full-time traveler. We obviously that's not want to have it, but I like to visit new places now. I have the time to do that through labouring medulla, through lowering my dopamine digoxin levels, through lowering my screen, jump through, lowering my time, welcomes my phone, and through lowering my progress nation. Right now I have the time, for example, to go to different places, go to different cities, even go to different countries. Like I just did two countries. After that. The thing is like That's awesome. That gives me the ability to do that because I don't have the normal life anymore. I have a dopamine detox and lifestyle riot literally goal for myself and related related go-to, making a lot of progress on my goals. That is an important part of it. And the number four is, if you will, for a, you will find a much more motivation to do essentially more things when it comes to your business, your job, we're number one thing and you're going to find more success in those things because you're gonna feel much more much waited to work on your main thing. Your main thing might be, for example, your studies. If you're a student you're maintaining might be your job and you wanna get a promotion. Your main thing with your student that you want to get good grades. The thing is, if you do it again, when you talk saying you're one of the benefits you're gonna get is you're going to feel much more motivated to essentially focus more on your job and get better, for example, pays through like getting a promotion. Because you're gonna feel much more. You're gonna feel that hunger to do morning in your life. You've got to, if you're a student, you're gonna feel that hunger to get better grades and to get to a better school, for example, better college, or get a bit, get a better job and get a really good job after you graduate, because that is gonna give you the motivation to do those things right now, my business and my personal brand, I feel like it's my number one thing and I have the most amount of motivation I had all the time to essentially just go full in in those things. And that has been one of the blessings I had in my life. And the number five is going to be overall, you are going to be happier person. Because when you drop all those activities that give you a really high level of dopamine, like playing video games, like eating junk food alike, being on social media all the time, like social media, that a big part of it. You're gonna be able to enjoy your life much more. You're gonna be able to be a happier person, like you're going to sit here with silence. Let's have it like five seconds of silence. You can enjoy this. You're going to feel so much heavier in the, in your life and that's going to be an important part of your dopamine dosing journey. So I am really grateful that you got to be on this journey with me explaining you how to document digoxin works and everything. I really hope that you're gonna be taking gastro from this glass. I love you as always, I support you, keep crushing good. I'll see you in my next Skillshare class.