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Dopamine is a neurotransmitter that is intimately associated with the experience of reward and pleasure. It bridges the gap between neurons and allows them to communicate. All addictive substances and behaviors activate the brain's reward pathway, causing a release of dopamine. However, excessive and chronic indulgence can lead to a downregulation of dopamine receptors and transmission, resulting in a dopamine deficit state. This can make other experiences less pleasurable and lead to a narrowed focus on the addictive substance or behavior.
In order to overcome addiction and find joy in life, it is essential to find balance and connect with the immediate environment. This involves paying attention to the present moment and engaging in meaningful actions that benefit others. By abstaining from addictive behaviors for a period of 30 days, the brain has a chance to reset its reward pathways and regenerate dopamine levels. This can lead to a more flexible and resilient balance between pleasure and pain, allowing for a wider range of enjoyable experiences.
Recovery from addiction is a complex journey, and relapse is a common occurrence. Breaking free from addiction often requires a strong support system, professional help, and a willingness to commit to long-term changes. Some people may struggle with chronic addiction, where the balance of pleasure and pain remains tilted towards addictive behaviors despite attempts to quit. It's crucial to approach individuals with addiction with empathy, recognizing the persistent challenges they face.
Instead of searching for a grand passion or purpose, it's important to focus on the present moment and the work that needs to be done in one's immediate environment. By taking small, meaningful actions and connecting with the world around us, we can experience pleasure and fulfillment. Boredom, anxiety, and the need for constant stimulation can be overcome by grounding ourselves in daily tasks and finding joy in simple, everyday actions. Through this approach, we can cultivate a sense of purpose and live more authentically.
Social media can be addictive, engineered to release dopamine and keep users engaged. While it can be used as a tool for connection and communication, it is important to use it with intention and set boundaries to avoid becoming dependent on it. Allocating specific times for social media use and being mindful of its effects can help maintain healthy social media behavior.
Social media has contributed to a culture of individual achievement and self-worth. A preoccupation with self-image and self-perception is fueled by social media, where individuals seek validation through likes and reactions. This can lead to personal shame and a loss of connection with others. It is important to remember that human connection and real-life interactions are essential for our well-being, and finding a balance between online and offline interactions is crucial.
Viewing social media as a drug can help in setting healthy limits and using it intentionally. Prioritizing real-life interactions, allocating time for social media use, and creating physical and mental barriers between ourselves and our phones can help maintain control over our social media behavior. By focusing on meaningful daily experiences and maintaining connection with others, we can mitigate the negative effects of social media addiction.
In a society that values individual achievement, the pressure to continually accomplish more can be overwhelming. However, true success often comes from living in the present, focusing on daily meaningful actions, and finding joy in the process rather than obsessing over the end result. By aligning our actions with greater purposes and values, without expecting immediate recognition or success, personal achievements can be more fulfilling.
This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation: Finding Balance in the Age of Indulgence.
We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.
This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.
For the full show notes, visit hubermanlab.com.
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
(00:00:00) Dr. Anna Lembke, Addiction Expert
(00:02:42) Disclaimer & Sponsors: AG1, LMNT, Waking Up
(00:07:00) Dopamine, Happiness & Impulsivity
(00:15:56) What Is Pleasure?
(00:18:20) Addiction, Boredom & Passion for Life
(00:24:00) Pain-Pleasure Balance Controls Addiction
(00:29:10) Dopamine Deficits, Anhedonia
(00:30:47) Are All Addictions the Same?
(00:35:38) Boredom & Anxiety Lead to Creativity
(00:40:35) Finding Your Passion Starts with Boredom & Action Steps
(00:50:05) How to Break an Addiction
(00:55:25) Relapse, Craving & Triggers
(01:07:40) Can People Get Addicted To “Sobriety”?
(01:11:45) Are We All Wired for Addiction?
(01:15:57) Bizarre Addiction
(01:18:14) Recovered Addicts Are Heroes
(01:20:10) Lying, Truth Telling, Guilt & Shame
(01:30:40) Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA
(01:40:20) Social Media Addiction
(01:51:25) Narcissism
(01:53:30) Goal Seeking, Success & Surprise
(01:58:10) Reciprocity
(02:01:15) Closing Comments, Resources
Title Card Photo Credit: Mike Blabac
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