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  • Hello Brains!

  • Raise your hand if you've ever spent 3 hours scrolling through social media.

  • Raise your *other* hand if you've ever actually *planned* to.

  • (INTRO)

  • ADHD brains need a lot of stimulation.

  • I explain why in this video, but basically, most of us don't spend hours

  • scrolling through social media because we think that's a great use of our time

  • we do it because we're looking for the stimulation we need to function.

  • Unfortunately, the quick and easy sources of dopamine we tend to turn to often

  • aren't enough to actually satisfy that need.

  • I had a really great conversation with Eric Tivers about this a couple weeks agoand

  • he explained it as trying to fill a bucket with a hole in it.

  • Water's coming into the bucket...but it's also going out of the bucket.

  • So we spend hours scrolling through social media without really enjoying ourselves.

  • Or we hit the pleasure button on the same activity so many times,

  • it actually stops being as fun.

  • Or we send WAY too many texts.

  • The obvious solution here is to do things that *do* give us the level of

  • stimulation we need.

  • That DO fill our buckets.

  • But making different choices requires figuring out what those choices are,

  • weighing those choices,

  • figuring out the steps involved then initiating them,

  • and, because the more satisfying dopamine choices usually take longer to set up, being

  • able to tolerate the distress of being bored in the meantime.

  • Which, when we're already low on dopamine, has a possibility scale ranging frommayyyybe?”

  • tonope.”

  • Just like it's really hard to make good food choices when you're already hungry,

  • it's really hard to make good dopamine choices when you're already low on dopamine.

  • One way we can make it easier is to separate the planning from the choosing.

  • Or as Eric puts it -- don't try to do all the executive functions at the same time.

  • [ERIC]: One of the challenges that we come across is that we are looking for something

  • to stimulate ourselves at the time when we need to stimulate ourselves.

  • We can create a dopamine menu or a dopa-menu for things that excite us.

  • So when you're like, "I'm so boredddd," grab the menu!

  • I feel like not doing that is almost like going to the grocery store hungry.

  • [Jessica]: Yeahhh.

  • Without a grocery sho-- without a list.

  • [Eric]: Without a list. Right. Without a list.

  • Whatever's the fastest, easiest, like, I want to eat this thing NOW.

  • [Jessica]: In case you're thinking, "well yeah, that's easy for him to say, he's a professional--"

  • He also has ADHD.

  • And he's very good at entertaining himself.

  • [Eric]: What do we do about how to...

  • Wait, what do we do about what?

  • [Jessica]:(laughs)

  • [Eric]: I just had the thought.

  • Would these tomatoes fit in my nose?

  • [Jessica]: Do you need a minute?

  • [Eric]: There's a tomato somewhere on the floor of my office.

  • And if I forget about it, it's eventually gonna become a sundried tomato.

  • Do you see my tomato?

  • [Jessica]: I don't see your tomato.

  • Does anybody else see Eric's tomato?

  • [Eric]: I love that I have clothes on my floor and this is my office.

  • Okay, hold on.

  • Where's the tomato?!

  • [Jessica]: So I tried it out!

  • I made a Dopamenu based on his suggestions, and it was actually a really cool experience.

  • I elaborated on the concept a bit based on my experience in restaurants working with

  • actual menus, and then put it all together in a handy acronym: DOPA.

  • Here you go.

  • The world's first video on how to create a Dopamenu.

  • In 4 steps.

  • First, DESIGN your menu.

  • To do this,

  • Eric recommends thinking about things that you've done that made you feel really excited,

  • or alive -- and on the flip side, what your go-to's are when you're bored

  • that don't actually make you feel great.

  • You can design your menu however you want, but I split mine up into:

  • Entrees: the activities that excite me and make me feel alivelike playing my guitar,

  • or taking my dog to the dog park, going to the gym or yoga,

  • spending quality time with someone, game nights with friends, making a TikTok video!

  • Desserts: things that are my go-to's that I tend to overdo it on.

  • Things that don't really fill the bucket.

  • Scrolling through social media, texting, spending time with someone who's not really present,

  • ruminating, mindless eating,

  • watching TV, playing video games by myself, wow I have a lot of these.

  • I would like to point out that it's totally fine to eat dessert sometimes, it's just

  • good to be aware of when that's what we're ordering because if that's all we're eating,

  • we're probably not going to feel great.

  • I also added

  • Appetizers: things that can give me a quick dopamine burst without sucking me in.

  • So things like a minute of jumping jacks, or a cup of coffee, or setting a timer for

  • 5 minutes on social media.

  • And

  • Sides: things I can add to other activities to make them more engaging.

  • So, adding a music playlist, using a fidget, or making it more challenging.

  • And I made a separate menu forspecials” --

  • Things like concerts that I might be able to go to occasionally but I can't do very often.

  • Going on vacation, buying a new outfit!

  • Once you have a bunch of options on your menu,

  • omit any options that aren't realistic right now.

  • You know what...

  • Restaurants take stuff off their menu all the time because it's not in season or it's

  • too expensive to make or nobody's ordering it; so can we.

  • Dog park will have to wait until we can do that again.

  • I will actually never choose "write a novel" over "post on Twitter;" also

  • this is not a to-do list, this is a Dopamenu.

  • That one's kind of expensive, it should probably be a special --

  • Oh good, I have specials again.

  • The idea is, what's on your menu should be something you'd actuallyorder

  • and something you can actuallymake.”

  • Once you've got your menu set,

  • Prep your ingredients!

  • Restaurants know that when people are hungry, they don't like to wait... so they prepare

  • everything they reasonably can ahead of time.

  • We can do the same.

  • After creating my menu, I set up a table for painting my minis so it doesn't take as

  • long to get started,

  • I put my guitar on a stand by the couch.

  • When I'm done watching TV at night, I switch it to a YouTube workout video so that that's

  • the first thing I see when I turn it on in the morning,

  • and because I realized video games are only really satisfying to me when they're new

  • or when I'm playing with a friend, I added to my video game budget so that I can try

  • new games and occasionally buy one for a friend.

  • I also *created* a few barriers to some of my go-to's that I would like to not go to

  • as often.

  • I put my phone charger where I can't reach it from the couch, I deleted Facebook from

  • my phone and gave my kitchen a cover charge.

  • Before I can grab a snack, I have to roll a d20 and I do whatever exercise matches the

  • number on the die.

  • Basically, for the things you want to encourage yourself to do, decrease the number of steps

  • involved.

  • For any go-to's you'd like to go to a little less often, you can do the opposite and

  • increase the number of steps.

  • Finally,

  • Advertise your menu!

  • Most menus have enticing descriptions to get you to order the thing.

  • We can do that too!

  • We can also make it pretty, or funny, and post it where we'll be able to see it when

  • we're bored.

  • I posted one on my coffeetable, in my studio, on my fridge, and I made a mini version for

  • the lock screen of my phone.

  • Now when I pick up my phone, I can see what my other options are.

  • If you're not sure what to choose, there are even websites with random choice generators.

  • Just put in all your options and it will pick one for you.

  • This isn't to say that suddenly we're going to make all different choices,

  • or even that we should.

  • There's something to be said for familiarity, especially when we're going through a crisis.

  • But by preparing a menu in advance, we'll have more options available to us when we

  • need them.

  • Of course, if nothing seems fun, Eric has a different piece of advice for that.

  • What do we do if nothing feels enjoyable?

  • [ERIC]: Call your doctor.

  • Maybe that's depression.

  • So, if the, you know, it's the things that you once found enjoyable are not, I mean...it

  • also could be ADHD cause you're just bored of the thing cause you've already been doing

  • this for a week and I need something new now.

  • Um...

  • [JESSICA]: How do you know the difference?

  • [ERIC]: I think you feel it physically when it's depression.

  • [JESSICA]: That's it for this video!

  • Let us know what you think in the comments below and share any ideas you have.

  • If you do design a menu, post it on Instagram and use the #BraintasticTuesday.

  • It's where we're starting to celebrate all of our achievements!

  • Thank you to my Brain Advocates and all my Patreon Brains for helping us hit

  • our next goal!

  • Like, subscribe, click the bell if you want to be notified the next time we post and

  • I will see you next video!

  • Bye brains!

  • But did he ever find the tomato?

Hello Brains!

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A2 初級 美國腔

如何給你的大腦提供所需的刺激? (How to Give Your Brain the Stimulation It Needs)

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    jeremy.wang 發佈於 2021 年 01 月 14 日
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