Dopamine Detox

In our quest to master and elevate our biology, we have considered the uber neurochemical dopamine, as well as the effect of nutrition. And now, we consider the final piece in the trio: sleep.

Hot environments also bring down our cognitive performance. We can do better in a cool room, not too cold and not too hot, either. Warm rooms can make us more relaxed and less focused, but too much cold can make us distracted because of our chattering teeth (Asprey, n.d., Your Thermostat May Be Key to Burning More Calories and Getting Focused).

Cold showers can even boost your mood, not just your physical well-being, and exposure to cold water and temperatures without going to extremes might be another way to get your spirits up.

A micro-resolution is a concept from Caroline Arnold who defines it as a limited, specific, and measurable change that produces an immediate and observable benefit. It is a small and specific behavioral shift that makes a big difference, but it is relatively easy to follow through on. It is targeted and focused, like a scalpel that is used to make a precise incision and influence the behavior that most needs a change

A prebiotic, on the other hand, is a good supplement or a food substance that is fed to the bacteria and stimulates specific types of growth or activity among the microorganisms.

. Probiotics are, basically, a live colony of good bacteria that we eat and add to our internal microbiome. People who have been taking antibiotics, for example, might need to repopulate their guts, as the medication might have killed off some helpful bacteria alongside the harmful bacteria

Supplements require a lot of research before they are taken. One thing is clear, however: they cannot replace a good diet and should be used mainly as a form of support rather than as a main solution

A single night without sleep can increase the amount of dopamine in the brain. Dopamine promotes wakefulness, and it can be difficult to fall asleep due to higher levels. At the same time, it suggests that not sleeping well can lead to problems with dopamine and increased levels of the substance, which also has implications for cognitive performance and the reaction to different habits

One common obstacle for this is perfectionism: no matter how well you did, you could have done better. Perfectionism can make us afraid to look at our own work with pride and recognize, much less celebrate everything that we have achieved.

Perfectionism can make us less motivated and devalue our achievements, because we feel that they are not good enough or do not fit the internal bar that we have set. This means that even when we do well, we do not recognize our achievements but instead focus on the negative aspects, which leads to disappointment and, due to this, a dip in dopamine and a loss of motivation

outcomes.

A focus on results often suggests the possibility of failure. If you don’t do as well as you want, you might be disappointed. Disappointment is a state produced by a failure to predict an adequate reward and, as such, leads to a negative state (in contrast with a pleasant surprise that increases the amount of dopamine our brain releases). Some people only need a small experience with disappointment to be unwilling to take risks or pursue results (Tzieropolous et al., 2011, The impact of disappointment in decision making: inter-individual differences and electrical neuroimaging). While this might appear as a good thing when seeking to reduce dopamine levels, in practice, it drives us to the other extreme and can put a big dent in our plans for self-improvement and growth.

When you focus on the process, you can save yourself the disappointment. You will fulfill the goal anyway and reduce the likelihood of being demotivated by the results not being up to snuff.