The content explains that feeling drained, unmotivated, and apathetic is often due to being in a "dopamine hole," a state caused by overstimulation from "cheap pleasures." It offers a structured method to escape this state and regain energy and motivation without relying on forced discipline.
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Hello there. Feeling flat, foggy, and
fried, aren't we? Drained.
Drained.
Your energy, motivation, and zest for
life that you once had just
seems to have disappeared.
And now nothing feels fun anymore, does it?
it?
So, you've been scrolling,
understandably so, secretly hoping that
the next video you watch might finally
change something and snap you out of how
you're feeling. But
nothing's been working, has it?
In fact, every video you watch just
seems to drain your energy a little bit more.
more.
Drain your energy so much, in fact, you
might secretly be hoping I start
speaking quicker than I am and getting
straight to the solution and telling you
exactly what you need to do. But I'm not
going to do that just yet
because we need to slow down.
Now look, I know you desperately want to
stop feeling like this and get back to
feeling like your happy, motivated self
that can face life and all its
challenges. But the problem is, no one's
ever taught you how to do so. But I've
got some good news amongst all of this pessimism.
pessimism.
You are not broken.
You're just a bit overstimulated and in
something called a dopamine hole. Easily
done. I was in one last week for about 5
days, but I managed to get out of it
after finding a new solution. And it's
this solution I'm going to share with
you within the next few minutes of this
video. So you can get out of your
dopamine hole right now and get back to
feeling like your happy, motivated self,
but without forcing discipline or
motivation onto yourself and without you
needing to change everything about your
personality and life like that. So let's
get into it. Now look, I'm going to
share that solution with you in the next
few minutes. But before I do so, we need
to start in a bit of a boring and
annoying place. We need to understand
why we're here in the first place. Why
have you fallen in to a dopamine hole?
Now, look, I know that's annoying
because you do just want the solution
right now. You want me to tell you what
to do to stop feeling how you're
feeling, and we're going to get to that.
But the reason why we're covering this
quickly first is because if I give you
the solution now, it won't hit because
you'll be trying to fix something you
don't understand, which is impossible.
You can't fix something you don't
understand. In fact, to understand
something is to fix it. So, look, we're
going to quickly cover why we fall into
dopamine holes in the first place. And
as we cover this information, chill. Let
me take the lead on this one. I don't
want you to remember all of the
information. Just see what sticks out
and feel the words as I say them. That's
all. Chill. So when we chase cheap
pleasure, and I say we because I'm very
much involved in this. When we chase
cheap pleasure such as scrolling,
watching pornography, eating junk food,
or playing video games, our brain's
motivational battery drains, which is
why we feel flat, foggy, and fried.
But we don't want to feel those things,
do we? So what do we do? We chase more
cheap pleasure to relieve ourselves from
these feelings.
But that only leads to one place, being
in a dopamine hole. But what is a
dopamine hole? Let's get really clear on
what this is. Well, a dopamine hole is
simply a state of mind where you're
chasing cheap pleasure,
but nothing satisfies you. And then soon
enough the things that really matter in
your life such as the necessary admin or
the hard tasks, you know, the exercise,
the productive work,
those things just feel too hard to face.
Maybe this is resonating with you right
now as it was with me last week. Now,
why does this happen? Well, it happens because
because
every time you flood your brain with
quick spikes in pleasure, annoyingly,
you're also flooding it with
longerlasting spikes in pain. Because
when it comes to pleasure, pain, and the
brain, there is no free lunch. Meaning,
every burst of pleasure must be paid
back. I know that stings and I really
wish this wasn't true, but it is true.
So, I would rather you know this than be
ignorant of it.
And the reason why our brain does this
just quickly is because it wants to
maintain a balance of its dopamine
levels. That's why big peaks in pleasure
always are followed by deep dips in pain
because your brain needs to go up down
in order to come back up to baseline.
And that's why when we chase cheap
pleasure, we don't feel energized, do
we? No. We feel like we're in a ditch
because technically we are. Now, that's
the understanding.
But the problem here is that likely
hasn't made you feel any better. If
anything, it's probably made you feel a
bit worse, right? Because you now feel a
bit guilty and shameful for all the time
you spent scrolling or doing any one of
these cheap, pleasurable activities.
But but but we don't need that guilt or
shame. That's not going to help us here.
So let's get rid of those two things by
quickly covering what a dopamine hole isn't.
isn't.
A dopamine hole is not failure. It's not
laziness. It's not weakness. It's not a
personality flaw that you are doomed to
repeat. Nor is it clinical depression or burnout.
burnout.
Even though it can feel like all of
those things, a dopamine hole is simply
a neurochemical low caused by a bit of
over stimulation.
That's all.
So now you have the understanding. Let's
get you out of this dopamine hole. And
once you understand this solution,
you'll realize getting out of it is
actually quite easy. Here's the method I
have used to get out of my dopamine holes.
The bigger picture solution here is you
need to unplug from the sources of cheap
pleasure and give your brain and body
one to three days of time and space to
recover and reensitize. But how do you
do that? What's the new method here?
Well, you follow the store method which
involves the painful shift from making
easy choices that lead to a hard life to
making hard choices that lead to an easy
life. And why do we use the word store
in this acronym? Well, because the idea
is you need to treat your dopamine like
a precious currency that you store
instead of let leak.
Now, let's get you out of this dopamine
hole and back on track. Here is this
method in more detail and exactly what
to do next. We're shifting gears now.
It's going to be a bit more upbeat and a
different vibe.
Solution hats on.
Let's get you out.
Time for another annoying harsh truth. A
dopamine hole gets deeper the longer you
keep chasing cheap pleasure. So, your
first move towards getting out of it and
getting back on track isn't heroic. No,
it's actually boring, frustrating, and
the last thing you want to do right now.
Stop digging.
Close the tab. Turn your phone off. Put
it in another room. Delete the app. Turn
the TV off. Throw the junk food away.
Turn off the source that is leaking your
dopamine. And the key shift here is
you're not denying yourself pleasure,
although it will feel like that. You're
simply hitting pause on the things that
offer you pleasure in the short term,
but that are quietly draining your
energy in the long term. Stop digging. Then
tune into the body. You can't rely on
your brain here because remember it's
fried. So you need to do something that
gets you out of your head and into your
body. Why? Well, because if you want to
climb out of the hole, you need to be
physically ready to climb. You need
energy. So, do one of the of any of the
following energy creating things.
Hyperventilate for 30 seconds. And then
after the 30 seconds, hold your breath
for a minute. Breathe like this.
Yes. As if your ex is chasing you with
printed out screenshots of text
messages. Or smash out 15 pressups. Rush
to the toilet and splash cold water on
your face. Do the crazy monkey shake for
30 seconds. Shake your hands and arms.
Your hands and arms. Shake your arms and
legs as if you're trying to warm up
after getting out of a cold shower.
Or smash out a forward fold like they do
in yoga. And send me a photo of it. No,
I'm joking.
Doing any one of these will create
energy in your body and it will send a
clear cue to your brain of oh, we're
doing this now. We're changing
direction. But the key thing to note
here is you won't want to do this.
You're probably sat lounging on the sofa
just straight up chilling right now. You
won't want to move. But if you want to
get out of this hole, you have to create
energy where there is none. This is how
one small win. Now you have a spark of
energy. So what you need to do now is
treat that spark like the small embers
of a fire and channel it towards
building more momentum and bigger sparks
before the spark fades. Because that
energy you've just created, the spark
has a time limit. And it's important you
channel it towards building more
momentum. Because when you're in a
dopamine hole, you don't have any
momentum. You're stagnant. Focusing on
one small win after the energy spark
you've just created helps you get some
of that momentum back. So, first of all,
look around your room or wherever you
are and just ask what needs doing. What
is the next thing and then pick one?
Make the bed, shower, gulp down a glass
of water, hoover the floor, wash up a
plate, brush your teeth. Just pick one.
And the key thing to note here is this
isn't about productivity. This isn't
about getting things done for the sake
of it. No, this is simply about
reclaiming your momentum so you can get
out of the hole and simply delivering
one key message to your brain. Not only
are we moving in this direction, but
regulate with 10 to 15 minutes. Just
like the spark you created from the get
into your body exercise won't last
forever. Neither will the momentum you
get from the one small win you just did
last forever. But those two things give
you the necessary nudge in the right
direction. So, all you need to do now is
take the momentum you get from those
nudges and channel it towards doing a
lowresistance, high stability habit for
no longer than 10 to 15 minutes. For
example, take a short walk around the
block. No earphones, no phone with you,
just your thoughts. Read three pages of
a book, put the kettle on, make a cup of
tea, and sit in silence and drink the
cup of tea quietly. Have a shave.
stretch on the floor for fif for five
minutes. Cook a nutritious meal. Or if
you don't have nutritious ingredients in
the house, quickly pop to the shop, get
five or six things that you could use to
cook. Doing these activities
are hard. As simple and as easy as they
might seem, they're hard because you're
in a dopamine hole. But doing these
activities will restore your dopamine
levels naturally. Why? Well, think about
it this way. When you're in a dopamine
hole, you're choosing pleasure first,
pain later, because you're chasing the
cheap, pleasurable activities.
That's why we said cheap pleasure
doesn't leave you feeling energized. It
leaves you feeling like you're in a
ditch. This is another way of saying
that. What you're choosing now, however,
with regulating with 10 to 15 minutes is
you're choosing pain first because you
understand when you do these things,
you're not going to be over the moon and
joyed at how pleasurable they are. But
no, they're likely going to feel painful
because you're in a dopamine hole. But
if you persist with them, you're going
to be also you're going to also be
choosing pleasure later. This is the
reward for pain first and then two more things.
Engage one target. This is where most
people go wrong and the main reason why
most people stay in their dopamine holes
for much longer than they need to. You
see, most people use their bursts of
momentum and energy to try and catch up
on everything that they need to do.
Don't do that because you're not
focusing on escaping this dopamine hole
within a few hours. That's not going to
happen. I think you know that by now.
All that you need to focus on instead is
simply moving in the right direction and
following the momentum and sparks of
energy from each step you do along the
way. So after you've done the body
spark, had one small win regulated with
10 to 15 minutes, you now need to choose
one target you're going to re-enter the
day with in no matter how much time is
left throughout your day. You do so by
asking this question. If I only did one
thing today with the energy I have right
now, what would make me feel accomplished?
For example, that might be a 30 minute
walk, 60 minutes of work, get into the
gym and slog in through a workout.
That's usually my one when I'm in a
dopamine hole and what I use this week.
or you might respond to five openlooped
openlooped messages that you've been
ignoring. You pick one thing. You focus
on that and nothing else for the rest of
the day. And doing that
snaps you out of scattered energy
and soothes you back in to clarity and focus.
focus.
reflecting on the signal. As you start
to walk on level ground again and you
feel your motivation becomes steady and
your enjoyment for life comes slightly
back online, reflect on the feedback
from the previous hole. Ask what led me
into the hole today. Was I tired, bored,
avoiding something? What can I adjust
tonight or tomorrow to prevent the dip
from happening again? Just get one
golden nugget from this dip and then it
becomes a case of you're grateful that
you fell into it.
stop digging. Tune into the body.
One small win. Regulate with 10 to 15
minutes. Engage one target and then
reflect on the signal.
Store your dopamine.
Don't leak it. Thank you very much for
your time and attention. Stay
disciplined, playful, and dangerous. Jas.
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