아무것도 하지 않기 규칙: 중독에 대한 이해와 극복

### 습관을 만들고 중독을 깨는 '아무것도 하지 않기 규칙'과 10분의 비결
* 🧠 '아무것도 하지 않기 규칙'은 습관 형성 및 중독 회복을 위한 전략으로, **도파민 수치가 기준선으로 돌아갈 수 있도록 아무것도 하지 않는 것**을 포함합니다.
* 🚫 즐거운 활동을 중단하면 **도파민 수치가 기준치 이하**로 떨어져 의욕 저하, 피로감, 불안감을 유발합니다.
* ⏰ 10분 트릭은 **10분 안에 즐거운 활동**을 할 수 있다고 스스로에게 말함으로써 만족을 지연시켜 불확실성으로 인한 불편함을 줄이는 것입니다.
* 🏋 운동 후 통증이 신체적 성장의 신호인 것처럼, **도파민 금단의 불편함은 정신적 치유의 신호**입니다.
* 💊 중독성 행동에 대한 충동은 종종 **낮은 도파민 수치로 인한 불편함**을 완화하기 위한 시도입니다.
* 🧘 즉각적인 완화를 추구하지 않고 이러한 불편함을 경험하도록 허용하면 **도파민 기준선을 점차적으로 재설정**할 수 있습니다.
* 👥 **BetterHelp와 같은 플랫폼**을 통해 치료와 같은 지원을 받는 것도 정신적 어려움을 해소하고 더 건강한 습관을 기르는 데 도움이 될 수 있습니다.
* 🌱 시간이 지남에 따라 도파민 수치가 회복되면 **이전에는 평범했던 활동이 더 즐거워지고 습관의 균형이 더 건강**해질 수 있습니다.

'아무것도 하지 않는 규칙'은 도파민 수치를 재설정하고 습관 형성과 중독 회복을 돕기 위해 불편함을 받아들이는 것을 제안합니다.

welcome back to the tamed course. We recently came across an idea that has changed the way we look at building habits. This is an idea that will make it easier for you to stick to good habits and avoid bad ones, and we call it the nothing rule. How does it work? Well, when you go to the gym and have an intense workout where you know you pushed your body to its limits, you'll probably feel pretty sore for the next couple of days. But when this soreness comes around, you don't feel bad about it, you actually feel kind of good, right? Even though it literally hurts to get out of bed and move, you feel good because you know that you put in a lot of effort during the workout, and now your body is rebuilding itself back stronger. You know that this type of pain is part of the strengthening process. On the other hand, let's pretend that you're a complete newbie and you didn't know that being sore was part of the process. If you suddenly woke up two days after your

first intense leg workouts with incredible pain in your thighs. You might be worried, you might think that you did something wrong because you were fine yesterday, and all of a sudden you can barely walk. This pain might even cause you to take some medication to try and alleviate the symptoms. The only difference is that you don't know that the pain was supposed to be expected and a part of the process. The pain is a good sign. The reason I'm bringing this up is because pain works in a very similar way when it comes to our addictions, not just our addictions but all of our behaviors. You see, whenever you indulge in any pleasurable activities, whether it's playing video games, watching naughty videos online, or chomping down fast food, you're spiking your dopamine to levels much higher than normal. Now what's interesting is that when you stop these activities, your dopamine doesn't just return to the baseline level that you started at. It actually drops below baseline, directly correlated to how high the spike was, which means that the

higher and longer the high you've been chasing, the lower you will drop for longer. Now, what does low levels of dopamine feel like? According to Google, a lack of motivation, tiredness, inability to focus, anxiety, can't feel pleasure from previous enjoyable experiences, feeling of hopelessness, trouble sleeping, and more. Essentially, you feel like crap. This, in a way, is a type of pain. It's not really the physical pain you get from a hard workout. This is more of a mental thing, a boring, uncomfortable, sad type of pain. Now, what's interesting is that this pain is actually a good thing, just like how the soreness after working out is a good thing. You see, the only way for your dopamine levels to recover to baseline levels, to the levels it used to be at when you were younger, where it was easy to find motivation and pleasure in life, the only way to get closer to that level is to do nothing. This boring, sad, tired feeling you get after taking a break from pleasurable activities is a sign that your dopamine levels are slowly

starting to recover. So instead of reaching for more dopamine-spiking activities to relieve yourself of this pain, do nothing instead, and that you will eventually heal with time. Of course, I don't actually mean literally do nothing all day or like stay away from as many pleasurable activities as possible and wait day by day. Your baseline levels will increase, and many things recently felt boring will start to feel slightly pleasurable again, such as getting some work done or chatting with some friends. Here's your chance to focus on building up these good habits so that you can eventually get a life where turning to your bad habits is in your way of spiking your dopamine levels. You'll have a healthier alternative that satisfies you. Speaking of healthier alternatives, having someone to speak to about your issues is always a good idea because it allows you to untangle the mental mess that lives in many of our heads. Which is why this episode is sponsored by BetterHelp. BetterHelp is the world's largest therapy service, and it's 100% online. You can message your

therapist at any time and schedule live sessions. When it's convenient for you, if your therapist isn't the right fit for any reason, you can switch to a new therapist at no additional charge. With BetterHelp, you can get the same professional and quality you'd expect from in-office therapy, but with a therapist who is custom-picked for you, with more scheduling flexibility, and at a more affordable price. BetterHelp has a special offer today where you'll get 10% off your first month. Just go to betterhelp.com. Improvement pill. Thanks again to BetterHelp for sponsoring this video. Now back to the topic at hand. Here's another tip I want to leave with you in regards to dealing with these negative emotions. It's called the 10-minute trick, and I picked it up from the Diary of a CEO podcast. This is something you can use if you feel like the nothing rule isn't effective enough. When you feel a strong negative emotion, such as boredom or stress, where you want to do something to spike your dopamine bits to

help alleviate the pain. Such as playing on your phone. You simply tell yourself, Okay, I'll play on my phone in 10 minutes. This helps relieve some of the pain. For there is the pain of not knowing when you'll be able to relax that causes you to feel even more uncomfortable. On top of the already negative emotions you feel during the dopamine recovery process. This is actually a huge source of uncomfortable feelings we have every day. Uncertainty. When you're trying extremely hard to stay away from a bad habit. It will constantly be in your mind. But when you give yourself a time slot to deal with a negative emotion. Your brain can relax knowing that there's already a plan in place for relieving that pain. And that's it. I hope the 10-minute trick and the nothing rule are helpful in your habit-building journey. If you haven't watched the rest of this tamed course. You can find links in the description box below. Besides that, stay tuned.

A Quick Way To Overcome Addiction

Improvement Pill

아무것도 하지 않는 규칙: 습관 형성을 위한 새로운 접근 방식

'아무것도 하지 않기 규칙'은 운동 후 통증과 마찬가지로 습관 형성 과정에서 통증에 대한 인식을 바꾸는 것입니다.

나쁜 습관을 깨는 데 따른 불편함은 강화 과정의 자연스러운 부분이라는 점을 강조합니다.

즐거운 활동은 도파민 급증을 유발하고, 활동을 중단하면 도파민 수치가 기준선 아래로 떨어지기 때문에 '아무것도 하지 않는 규칙'은 중독성 행동을 이해하고 변화시키는 데 중요한 개념이 됩니다.

낮은 도파민 수치가 정신 건강에 미치는 영향

도파민 수치가 낮으면 의욕 부족, 피로감, 집중력 저하, 불안, 무력감 등이 나타날 수 있습니다.

이러한 마음 상태는 사실 도파민 수치가 서서히 회복되고 있다는 신호입니다.

도파민을 더 많이 분비하는 활동을 찾는 대신 아무것도 하지 않는 것이 뇌를 치유하고 기본 도파민 수치를 높이는 데 도움이 될 수 있습니다.

좋은 습관을 기르고 치료를 받으면 도파민을 증진하고 정신 건강을 개선할 수 있는 더 건강한 대안을 찾을 수 있습니다.

온라인 치료를 위한 BetterHelp의 이점

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이 플랫폼은 추가 비용 없이 치료사를 교체할 수 있는 유연성과 함께 사무실 내 치료와 동일한 수준의 전문적인 품질을 제공합니다.

첫 달 10% 할인이라는 특별 혜택으로 BetterHelp는 전문적인 치료를 더 쉽게 이용할 수 있게 해줍니다.

즐거운 활동을 할 수 있는 특정 시간을 정해두면 나쁜 습관을 참는 데 따른 불편함을 완화하는 데 도움이 될 수 있습니다.

언제 습관에 빠질 수 있을지 모른다는 불확실성은 부정적인 감정을 강화하여 저항하기 어렵게 만들 수 있습니다.

'10분 트릭'을 사용하는 등 불편함을 해소하기 위한 계획을 세우면 뇌는 전략이 있다는 것을 알고 긴장을 풀 수 있습니다.