Insights from ‘Dopamine Nation’ by Anna Lembke Flashcards
What is the effect of pursuing pleasure according to ‘Dopamine Nation’?
Pursuing pleasure results in an initial dopamine spike, followed by a prolonged dopamine crash below the ‘feel-good’ baseline.
True or False: The pleasure-pain seesaw in the brain requires balance to maintain homeostasis.
True
Describe what happens when you engage in high-dopamine activities like using social media or playing video games.
It causes a dopamine spike that disrupts the pleasure-pain balance, leading to a build-up of ‘gremlins’ on the pain side, resulting in reduced satisfaction and potentially low motivation.
What are two main strategies suggested by Anna Lembke to reset the dopamine balance?
Pursue intermittent pain or abstain from pleasure-inducing activities.
How does exposure to cold, like an ice bath, affect dopamine levels?
It can cause a 200% rise in dopamine levels without the crash, helping to balance the pleasure-pain seesaw.
Fill in the blank: Exercising and intermittent fasting can cause a ______% rise in dopamine.
100-200%
Why is it beneficial to abstain from pleasure-inducing activities?
It allows dopamine levels to stabilize as ‘gremlins’ on the pain side of the seesaw leave, restoring motivation for simple activities.
What is the recommended duration to abstain from a highly craved activity or substance for a dopamine reset?
30 days
What does the ‘D’ in the D.O.P.A.M.I.N.E. guide stand for, and how does it help?
Data: Tracking consumption or habits can provide a reality check, motivating individuals to abstain.
Explain the concept of ‘Mindfulness’ in the D.O.P.A.M.I.N.E. guide.
Mindfulness encourages examining cravings objectively, helping to lessen the difficulty of abstaining.
True or False: Cravings often increase as you practice mindfulness and abstain.
False, mindfulness can help lessen the craving intensity by creating curiosity.
What question should you ask yourself after a 30-day dopamine fast?
What are the next steps for moderation or long-term abstinence?
According to the ‘Experiment’ stage, what might happen if moderation is difficult?
You might realize the addiction is too strong, leading to a decision to fully quit the addictive behavior.
