Entrepreneurs...
Are you tired of waking up on Monday mornings, regretting the decisions you made over the weekend?
Do you find yourself turning to porn for relief when stressed out or overwhelmed?
Are you frustrated with constantly giving in to unhealthy junk food, knowing it's not good for you?
If you answered yes, this is the episode for you.
It has been 574 days since I quit drinking alcohol and over 12 months since I last watched porn.
I no longer allow myself to mindlessly scroll on social media, and I am very conscious and aware of what I consume on a daily basis.
By eliminating toxic dopamine hits, I no longer wake up with hangovers, experience brain fog, lack motivation, or feel unexcited about the direction my life is heading. It has been a mental, physical, and spiritual breakthrough for both my personal and business life. I am incredibly grateful for shifting my values and beliefs when I did because I know it will have a compounding effect on the rest of my life.
In today's blog, I will identify toxic dopamine hits that people often give in to, share the framework I've used to eliminate them, and discuss seven benefits I've experienced since removing them from my life.
In order to identify them, we must first understand what they are. A toxic dopamine are "behaviors that provide immediate pleasure or satisfaction but can lead to detrimental effects on mental health, well-being, and overall life balance." These behaviors are typically associated with addictive or compulsive patterns that may interfere with a person's ability to lead a healthy and fulfilling life.
Some examples of these behaviors include:
If you are currently listening to this podcast, it is likely that you are or want to prioritize your mental health, well-being, and life balance. Therefore, it is evident that toxic dopamine hits will distract us from designing a life that aligns with our core values, goals, and interests.
So, what do we need to do? We must eliminate these behaviors at all costs.
So the million dollar question, how do we get rid of them for good? I leaned into James Clear, author of Atomic Habits for to pull inspiration and create an easy six step framework that I’ve used and hopefully you too can use yourself. I am going to use wanting to eliminate alcohol as an example since I’ve been through this process before.
Step 1: Identify the Cue
We need to clearly identify the cue or trigger that initiates the bad habit. This could be a specific situation, emotional state, or time of day. Example: Being mentally drained after a long day.
Step 2: Recognize the Craving
Understand the craving or desire that follows the cue. This is the emotional or mental state that drives you to perform the habit. Example: Wanting to feel relieved, relaxed and stress-free.
Step 3: Isolate the Routine
Pinpoint the specific behavior or routine that constitutes the bad habit. What action do you take in response to the craving? Example: Walking to the fridge to grab a cold beer.
Step 4: Replace with a Positive Behavior
Identify a positive habit or behavior that can replace the negative one but still addresses the underlying craving. Choose something that provides a similar reward. Example: Get in a 30 min workout to reset the mind and body.
Step 5: Audit Your Environments
Pay close to attention to the people or environments that lead you to wanting to cave to the unwanted habits. Keep your distance or completely take yourself out of these situations to avoid temptation. Example: Creating boundaries with friends that only want to party on the weekends and not allowing myself to step foot into a bar or club past 8pm.
Step 6: Repeat and Reinforce
Consistently repeat the positive habit, reinforcing the new neural pathways. Habits are strengthened through repetition, so aim for consistency. Example: Taking it one day at a time and trusting the process of eliminating alcohol from my life.
Easier said then done? Yes but can this framework be used towards any toxic dopamine hit or unwanted habit, absolutely.
Now you may be thinking... "Okay, so I understand that these unhealthy dopamine hits may be a distraction, but what will I get in return if I remove them from my life?"
That's a great question, and knowing the ripple effect might inspire and motivate you even more to get rid of them.
For me personally, cutting them out has brought seven specific benefits:
Living in a reality that deprioritizes toxic dopamine hits, I feel clearer, fulfilled, energized, and inspired. These emotions keep me accountable and consistent and steer me away from reverting to old unhealthy habits.
Natalia: Did you reduce the porn or completely eliminate it out of your life?
I completely eliminated it back in December 2022. Long story short, I was going through a breakup with Kate and used it as a distraction from dealing with my emotions. Thankfully, we got back together, but during that time, I made a commitment to completely cut out porn and haven't looked at it since.
Wes: How do you replace the mid afternoon munchies?
You might find this amusing, but I actually eat the same meals at roughly the same time every day. I do this for several reasons, but specifically to address your question, Wes, it helps me avoid constant snacking. I prefer to have 4-5 smaller, healthy meals spread throughout the day, which prevents me from giving in to cravings. I also suggest not buying or keeping junk food at home, as this eliminates the temptation to eat it.
What toxic dopamine hits are leading you to feel empty, unfulfilled, low energy and disappointed?
Identify what they are and then take yourself through the framework we discussed earlier.
Step 1: Identify the Cue
Step 2: Recognize the Craving
Step 3: Isolate the Routine
Step 4: Replace with a Positive Behavior
Step 5: Audit Your Environments
Step 6: Repeat and Reinforce
Let me know how this works out for you, would love to hear some updates.
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