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My car broke down for good when I was already depressed and hating life. I had too much anxiety to take the bus so I walked everywhere. All that brisk walking was soon pulling me out of my depression, so I felt even better than before I lost my car.

I don't care if you explain it a million times. Each time hits different from another angle. It IS helpful.

Everyone is like - don't engage with your phone first thing in the morning, but no one ever explains this so comprehensively as you did. I will now make an actual effort to do productive things first thing in the morning for as long as I can. Thank you for this video.

I was just thinking earlier today about the difference between understanding something's value, and valuing something. You can know something's worth it but not feel like it is. And only when you value something yourself is when you persue, keep, and appreciate it.

My summary: 1. Don’t release too much dopamine too early, you will need it throughout the day, e. g. start with working (out) early, don’t turn on your phone too early or other dopamine rich entertainment devices 2. Decrease the need for dopamine, let go of negative emotions (e. g. thru walking, therapy, meditation etc.) 3. Add new things to your goal, the newer, the more motivation you’re gonna have (triggering the hippocampus) 4. Add pain, but not too much, to make the goal worth more to achieve 5. Be really aware of what you’re doing and what consequences it is going to have on you(r motivation)! (Btw a good advice in life no matter what). Thanks HealthyGamerGG🙏 In my word I stand May I be judged or not By myself or not I’m off for now Byee

My god, now i understand why i never paid attention in school. I literally cannot get enough of these lectures, it genuinely feels like im listening to Living Life 101. So many basic concepts i just completely missed the boat on. Imagine if something like this was taught in schools? The benefit for children would be incredible.

I am 69 now and ride my bicycle twenty miles per day three times a week year-round. I feel healthy and in tune with nature. I see folks much younger than me that look older than me and for all that they do they don't seem happy. I study the plants and animals as I ride past them and tune to their wave lengths. Our brave veterans are told to spend time in nature to cure their PTSD. I see them out on the trail with the wind in their faces, some with special bikes adapted to their needs. Nature will cure your PTSD too. Your family will be proud of you as you set a positive example for a positive future. If you can afford to smoke or drink you can afford $350.00 for a box store bike that will bring back the pure joy, you had as a child on a bike. The type of riding I do is called "rolling meditation". Happy trails!

This has been the MOST accurate description of how I have to force myself to do things. Games only at end of day, things that feel the worst at start of day.

When I was struggling to write up my PhD, I found opening the laptop and getting the task started before I was properly awake was the best way to have a productive morning.

The "bank" of dopamine analogy makes me think about how I feel after playing pvp games. If I stop playing right after a good win, I'm pumped and motivated for other activities. If I stop right after a bad game, I don't want to do anything. It's like I'm gambling and the currency is my dopamine account.

This should be taught in high school.

Ngl this is changing my life. I have been able to detect bad habits depleting my dopamine and arrange my schedule in order to actually do stuff without abusing my will power in the precess. I have never been more consistent as a life-long procrastinator and I want to thank you for this. Pairing this up with Huberman's episode on Dopamine is really useful too in terms of coming up with actions/foods that help sustain and raise dopamine levels.

I JUST CLEANED THE ENTIRE HOUSE!!!! 🎉😄

The most joyful, productive, and motivated I have ever been in my life was last year when I rode my bicycle cross country. Despite insane discomfort from sore muscles, horrible sleeping conditions, danger, and adverse weather, I started each day with profound purpose and zeal. It was such an incredible experience that taught me really valuable lessons (which are so easy to forget, unfortunately) about motivation, goals, and regulating stress.

Becoming resistant to dopamine circuitry by embracing pain is probably the strongest motivator Dr k listed

Dopamine isn’t even much of an emotion. It feels more like you can’t stop doing something, not necessarily because it feels good but because it is extremely addictive mentally, it’s like each time you do it you get a click in your mind. At least on regular adhd meds.

The community here is amazing. I always check the comments after watching the video and I always learn new concepts

Been habitually using weed for almost my whole life, since 16 (29 now). Took a hiatus last year for Lent, was super hard for me but successful. After Lent I started smoking again and stopped at the beginning of this month thanks to one of your videos explaining how it becomes a habit. How it takes things from a 7 -> 9 at the start, but pretty soon you need it to be at baseline. Really put things in perspective and made it easier to quit this time around. Went from 210 to 201 since I haven't had the munchies at night. Thank you so much for these videos, they really help to motivate me to "reset" my habits and my brain.

I wish I heard this waaay earlier. To often I feel bad and I'm like "Ok, first I care about myself and then do the things I need to do when I feel better". But in the end of the day I depleted all my energy (dopamine) and can't start to learn. And even if I start to learn, it does not feel effectiv, because there is no more motivation left. Thanks a lot for this video! Reflecting myself I had the best experiences of doing the things I NEED to when I was putting the "pleasure"-activities to the end of the day.

been watching you guys since like 2 years, although some concepts here were talked on before, this was one of the best videos so far, so good, so huge, absolutely life changing. I am extremely grateful for this channel. It is really life changing. Thanks a lot.

I feel like I need to run “Disk Defragmenter” on my brain.

Dopamine detox doesn't mean reducing your dopamine. It means detoxing from activities that deplete dopamine.

I really needed to watch this. I’ve seen a bunch of videos on this topic, but your breakdown has made it hit home the best.

Dr K and team. Wow. Really high quality content. As a long time viewer, this is the kind of stuff that first got me hooked. Thanks so much for all you do!

Congrats on 2m subs thanks for the content

I used to play video games for hours every day, and now I have a bloody hard time to actually start gaming...and I am very curious what the deal with that is. It literally feels like my brain determining "don't engage in degenerate shit"...but then I still procrastinate on everything ever, so the life benefits aren't as great as they could be, unfortunately.

Thank you Dr. K, I feel like this video came in at the perfect time. I have an addiction and I felt like I have no energy at all most of the week (waking up at 2 PM, feeling down). This video gave a lot of insight on how dopamine inputs work in our heads. Because of this knowledge, I can be more aware of my actions and I better understand myself.

this is one of the best and most eye-opening videos I watched on this whole platform. Thank you.

This one really put things into context. I started today playing some videogames and during the hour I had to do some responsibilities I felt very tired and foggy. As soon as my responsibilities were done and I could play more videogames I felt the tiredness go away. Makes perfect sense now.

I have seen multiple therapists over the years to help me with my abysmal productivity and inability to do anything before the last minute. Why hasn't any of them explained this to me? This is great advice, and I'm going to do my best to follow it.

Thanks so much. I’ve listened to dozens and dozens of talks on dopamine and habits, and this is by far the most insightful and impactful !!!

This video makes soooo much sense. I feel like this is exactly the video I needed to see to really understand what’s going on in my brain. I had no idea how bad it was to start your day with high dopaminergic activities. Need to stop looking at my phone first thing in the morning. Thanks Dr. K

Man this is such a good video. Explains the science really concisely but broadly. I know a lot of these things individually but tying it all together like this is really impressive. I appreciate it thanks.

I am struggling with addiction that I don’t feel like I can get help with. Content like this gives me hope that I have some strategies I can use alone.

Thank you Dr.K for this vid, it really helped me reexamine how I tackle a day. For a while I thought I was just not enjoying anything anymore, but it turns out it was me stressing about work I kept putting off! Managing my dopamine really helped me get focused and organized! Thank you!

Honestly, incredible video. This is helping me a lot in my crappy situation. You do great work, keep it up.

This is so helpful. I really appreciate that Dr. K goes into depth about the science to give us a deeper understanding. Thanks!!

As I'm struggling with dopamine detox lately, it's a perfect video, thank you Dr. K 💖

This video came at a perfect time, I really needed this. Watched the entire video and this is such a great guide, I really hope from tomorrow I will be able to start my days with productive stuff and conserve my dopamine levels for sustained efforts:)

Absolutely amazing content. As someone diagnosed with adhd, I struggle with impulse control and motivation. Now that I understand the underlying mechanisms a bit better, I think I can start working towards a healthier lifestyle. Thank you for the excellent explanations and suggestions!

Thank you Dr. k Congrats on 2 million subs, you’re channel is so helpful and very worth the watch :)

Honestly I feel so honored to get such high quality educational content. Thanks Dr.K Please keep doing what you are doing. You are helping people sustainably

It was actually very helpful to hear about how rolling the tape through to the end is best done in writing! I'd always tried to do it in my head before so I'm excited to approach it from a more effective angle!

Wow! I have watched tons of content on motivation BUT this is the first FULL explanation I have ever watched. Thank you so much!!!

I feel like this is the best video of yours. It's even better than the dr. K guide (I haven't finished it yet, so I might be wrong but still). I've learned so much from this video, this is great! Thank you dr. K!

This worked so well for me already, thank you! My mental health has been a bit off so I got in the habit of doom scrolling and being on my phone too much again. I was struggling to get my normal house chore routine done and it was taking me most of the day when it really shouldn't take that long. Tried this and got them all done at the start of the day in about an hour and a half so now I have a lot more time to do other more important projects I want to work on. I feel more driven and in a better mood as well! Going to keep trying to implement these things, thank you so much!

Dude… THANK YOU for keeping this so real. There is a wealth of knowledge on the internet, but not everyone can deliver such high level studies in a way that people who have never opened the book can understand it. It’s digestible info, but you also aren’t just monologuing.. you are candid throughout this and it keeps my ADD brain engaged. Looking forward to diving into your content!

Love the explanation and delivery. Definitely eye opening, thanks for the content 🤙🏻

Holy shit this is exactly what I needed. Man, you are with no doubts the most valuable channel on youtube, thanks for everything you teach us ♡

I am not kidding when I say that this is one of the most valuable videos I have ever watched. Thank you healthygamerGG.

What an absolute banger of an episode. It definitely put in perspective a lot of habits and patterns that I didn't put two and two together with until now.

Amazing! I am learning so much from you. Thanks for making these videos 💛

Thank you Dr. K ! The videos I am watching of yours are changing my life. It is complementing the success I’ve had with therapy. I am forever grateful and appreciative. ❤

This guy is THE TRUTH! He describes my daily thoughts and struggles with gaming and studying. I’m an IT who has to continually study the changes in tech but I love, love, love video gaming! Especially call of duty. Daily I tell myself I’m going to study and not get online but ask it takes is one message from one of my friends and I hop right on. Then I justify it by saying I can do it later or tinnitus then by the end of the day or night, I’m feeling guilty and like I wasted my day. Vicious cycle. It’s fun and I get good money working from home but the time invested in gaming is too much!

Just what I needed, thank you for making this information more approachable.

This is hands down the BEST video I have ever seen on someone explaining dopamine. Thank you so much!!

Could you do a video on issues for people with low dopamine like PLMD?And how it relates to ADHD? How plmd and sleep relate to dopamine?How to fix or live with it?

this video does a nice job of succinctly and accurately explaining dopamine and how our brain uses it. i had a lot of misconceptions about dopamine and how it worked before watching this video. self-improvement content on the internet describes dopamine as the complete opposite of what it actually is.

Absolutely invaluable!!! Thank you so, so much, Dr. K, sincerely, Ergun.

OMG! I love that video! I watched it 1,5 hour taking 3 pages of notes! 4 years of therapy and huberman didn't provide me such good konwledge like you Dr K. You are the best! TY GG!

As someone with ADD. This is the most important video I’ve ever watched for myself and thank you so much

U kid me not, i should’ve heard this video three or four years ago. I always had problems with my NAcc, but i figured that as i would do the things that i shouldn’t do less, i would just get tired. I tried to explain this dilemma, but no one, even myself could understand it completely. But i also recognized that i needed the NAcc to stay doing what i was doing. Now i figured to start working on my hippocampus, and direct it away from gaming, combined with the amygdala and the limbic system. Getting my emotions under control, and entertaining novelty in routine is what really helped me get more productive. Also getting the prefrontal cortex under control (by working on the subconscious consciously) really helped me get to work. Now i still struggle with the opioid circuitry. In many activities, i am afraid to take risks because i might feel bad, but i recognize i therefore also fail to do good and don’t feel as good. Now that was a fucking impossible thing to explain. How can you have the language for this all, without getting a full psychology degree (or just luck your way onto the right video/right person/or right therapist). Finally somebody explains it in language i can get. Theoretical, because anyone would try and give me examples or direction, and in a way i cannot forget/can be focussed on learning. People would dismiss the theory and just be like do this and that and you’ll be better, but honestly no. Because as long as i don’t understand the entire map, the road is useless. I don’t need direction and the direction other people give me is invalid, even if it is the school or the government. It doesn’t suit my brain. I need to make the directions myself. In a way, i rather be inefficient, than guided into the right direction, especially because it is ‘our right’ and not my right.

Probably the most important thing I’ve listened to from you, thank you! ☺️

Super powerful stuff. I'm so glad I found your channel from Dr. Mike!

Lots of nice edits in this video, Merkuree you the goat.

I'm a software engineer so this is a double edge sword for me. Works want coding for 6 hours+ a day. I go home and can't play games lol

You just may have saved my life. I've been just enlighted like never before. So thank you

Love your videos: Thank you so much for sharing your professional knowledge with us, without charging!😂 I don't know if it's sound advice, but it seems like good sense to me and I'm going to put it into practice. Thanks again!

19:10 reminds me of "if you're having a hard time, make it harder by blaming yourself for it"

Last week i started doing this by not listening to music or podcasts for as long as possible while I'm at work, and ngl it's been great for my mental health. Makes the shifts go by faster too!

This video literally changed my life. I knew peices, and could tell issues lied in these concepts, but I didn't know how, and what to do about it. This solved it for me. These last few days I have been able to do things, with little struggle.

This is pure gold ❤. THANK YOU! THANK YOU! THANK YOU!

Dr k can you please make a CPTSD and neglect video ? It's a very debilitating and misdiagnosed disorder that can cause symptoms of both mania and bpd symptoms which is very unique and makes it hard to diagnose

Dr K you are a gift. Always perfectly putting thoughts I "know" into words for me to better grasp tangibly. Thank you for all your output, it is absolutely appreciated!

Tank you for what you do. I hope I can comment in a few weeks that your information really helped me . Keep up the good work

Thank you so much! I’ve been struggling with this . I get up and feel tired and drained within 2 hours . I am definitely going to take your advice. Great info ❤

So how many of you guys are watching this before breakfast? 😂

The lemon analogy for dopamine is amazing. It really adds context to the saying, "The juice isn't worth the squeeze" A highly dopaminergic activity like playing video games is like squeezing with a hydraulic press. It's super easy to squeeze so it'll always be worth it. But a low dopaminergic activity like studying is like squeezing with a pair of chopsticks.

I know ive commented this before, but you are extremely articulate and make it easy to understand concepts i already had ideas of in my head. Thanks for the videos.

I can’t believe I found such an informational and helpful video here on KZfaq. I am subscribing and liking. I hope my feed starts transforming to more research focused vids like this one!

This video was exactly what I needed to get off youtube and start working on homework. Thanks healthy gamer.

Reading books really helped me out, long format entertainment is probablly the best way to go

Dropping amazing wisdom once again. It all makes so much sense

This is such a great talk. I’ve noticed for years the quality of my day could vary wildly based on what time I start playing video games. If it’s the first thing I do, I’ll feel burnt out and weird by the afternoon. If it’s after a productive workday, it’s a very pleasurable hobby that helps me unwind. On that same note, this is why I push myself to study as soon as possible in the morning - it’s like the strongest version of my brain is available at the start of the day.

00:00 🧠 Dopamine controls our motivation and behaviors, making it challenging to resist pleasurable activities. 02:47 🧬 Nucleus accumbens generates motivation through dopamine, which reinforces behaviors, but it's not directly controllable. 04:22 🔄 Dopamine detoxes may be counterproductive; maintaining high dopamine levels aids in sustained effort. 10:05 🌞 Engage in productive activities early in the day to leverage high dopamine levels for sustained effort. 12:38 😔 Negative emotions increase vulnerability to dopamine-driven behaviors, while reducing them improves resistance. 14:32 🚶‍♂ Address negativeemotions through activities like walking to enhance resistance to dopamine-driven impulses. 16:12 💭 Conscious value assessment influences behavior; "play the tape through" to foresee consequences and alter motivation. 18:59 🔄 Subconscious shifts can gradually alter behavior, even if immediate change isn't observed. 19:38 🧠 The hippocampus, responsible for memory, favors novelty, boosting motivation for new activities. 21:44 🎭 Pain and pleasure are closely linked; increasing pain in an activity can amplify pleasure. 23:52 💊 Utilizing the opioid system involves embracing a balance of pain to enhance motivation. 26:40 🌟 Adding novelty to goals can increase motivation, leveraging the hippocampus circuitry.

The video editor had fun with this one. Props to them :)

This channel is so helpful. Thank you so much!

I love this guy. I always learn so much about myself with these videos. Thank you Doctor!

I’m alc. sober over a year because I felt so out of control with it. After watching your video about how bad weed is for sleep, I quit for 30 days.. I implemented again with a goal of using once a week, but that became a slippery slope, boredom was quickly becoming more unbearable, noticeably when I was using again- even if just a little. Now I am a few weeks off again and have been walking, drawing, cleaning, reading, and meditating every day. Please, videos about meditation, I will check if you have any already..

Literally exactly 1 minute in and you hit me with the old "in Soviet Russia..." Bit 😂😂😂👏👏👏

Neuroscience is amazing. I got goosebumps at the end from the realization 😮 Thanks a lot for sharing it with us, Dr K !

This is exactly what I needed to hear today. Thank you!

While most of the things described in the video I can accurately see reflected in many experiences in life, one thing doesn't seem to match up for me. Not sure whether I understood the part about the Opioid circuit right, but I love stomps in games. I enjoy them, am happy after them, and continue to be motivated afterwards. Close nailbiting wins however do give a sort of manic rush while I'm in the middle of them (is that the dopamine?) but afterwards I am exhausted and want to quit. I am very pain averse in life and I get minimal, if any satisfaction from completing a difficult task. (In the past that prevented me from doing anything new/difficult, so I had to actively retrain my mindset to point out my achievements and praise myself, but that always felt like my rationale fighting to keep my emotions in a positive level.)

AND THIS INFORMATION IS FREE??

This was incredible and so interesting it kept me awake. Not even mad about it. Thank you!!!

I had more or less figured out some of these things to do, or not to do, by trial and error but never knew how the systems behind it all worked. So thank you so much for explaining it all as it will be even easier for me to keep practicing these good habits (+ some new ones you've talked about) now that I understand more how my brain works and I feel reassured knowing that I'm on the right path 🌟

Made notes and i am gonna try this from tomorrow, no excuses

00:00 - Introduction to the struggle of controlling dopamine-driven behaviors. 01:51 - Explanation of the nucleus accumbens and dopamine's role in motivation. 03:41 - Discussion on dopamine detox and its impact on motivation. 05:48 - Overview of dopamine's role in sustaining effort and the importance of dopamine reserves. 07:41 - Explaining how highly dopaminergic activities deplete dopamine reserves. 09:36 - Importance of maintaining dopamine levels for sustained motivation. 11:40 - Emphasizing the connection between negative emotions and vulnerability to dopamine-driven activities. 13:41 - Strategies to control motivation by addressing negative emotions. 15:30 - Utilizing conscious value assessments to influence behavior. 17:21 - The role of the hippocampus in novelty-seeking behavior and increasing motivation. 19:10 - Using pain as a tool to modulate pleasure and increase resistance to dopamine. 21:00 - Understanding the opioid circuit's influence on pleasure and pain. 22:59 - Discussion on adding pain to increase resistance to dopamine-driven behaviors. 24:51 - Summary of strategies to weaken the nucleus accumbens' control over behavior. 26:46 - Highlighting the importance of dopamine reserves and controlling motivational circuitry.

Excellent. Fantastic info. Much of it was me to me but a lot of it was consistent with my experiences and it helped me to understand which functions of my brain are stronger than others, and have me a clearer picture of what I can do to improve in the areas I want to improve. 🤙