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Are you a task at the end of a long week? There can be a way to Trick your brain To see this task as a reward.
“Dopamine Anchoring” is the latest psychology hack that makes the round on social media.
This technique includes a desirable thing – such as music or snacks – with a less pleasant task or movement, so that “your brain is longing for the task itself,” said Joshua Stein, Md, a child and a youthful psychiatrist in Prairiecare in Minnesota.
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From a neuroscientific perspective, this strategy works through The dopamine path of the brain.
Dopamine is a neurotransmitter in the brain that is connected with feelings of entertainment.
By repeatedly combining something gratifying with an activity, you can train your brain to combine the pleasure with this behavior. (IStock)
“If we expect a reward, the dopamine level increases before we receive the reward,” which contributes to increasing motivation, Stein told Fox News Digital.
By repeatedly delighting with an activity such as cleaning, writing or combining even trainIt is possible to train the brain in order to leave dopamine in advance, which associated pleasure with this behavior.
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“There is strong scientific support for this, both from behavioral psychology and neuroscience,” said Stein, noting that the mating of stimuli and rewards influence behavior and possibly even contributes to addiction.
This anchorage technology can also be helpful for those who have conditions Like ADHD Or depression in which the dopamine system can be out of balance or dysregulated.
“The more consistent the pattern, the stronger the association.”
Stein noticed that some people could struggle with some people A disease called anhedonieThis means that you have problems experiencing pleasure, starting a task or focusing your attention.
“By strategically anchored in challenging tasks, individuals can essentially” produce “the brain in order to better tolerate or even enjoy these activities.
“Overall, it is about working with your brain chemistry.”
Expose myths
One of the biggest myths around dopamine is that according to Stein, it is only a “amusement schemor”.
“It would be more precise to say that dopamine is the motivation or anticipation of neurotransmitters,” he said.
An expert warned a risk of dopamine anchoring when performing tasks. (IStock)
Potential disadvantages
While dopamine anchoring can be a helpful instrument in some cases, experts say that not sole treatment should not be dependent on.
Disadvantages can be relying on this technique as a self -help strategy. “Like any other psychological tool, dopamine anchor must be Used“Stone warned.
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There is a risk that someone could rely on external rewards to do anything that could undermine natural motivation over time.
“As with any other psychological tool, dopamine anchoring must be used carefully.”
People should also avoid using unhealthy or excessive stimulating rewards as anchor, such as the food Sugary snacks After reaching a goal or using social media after completing a task – behaviors that can lead to dysregulation, poor focus or burnout, said the expert.
Activities such as journaling or listening to audio books are just a few examples of rewards that you can use when anchoring. (IStock)
Stone suggests anchoring with things, but which are energized, but unsatisfiedAnd build in breaks where motivation can appear more natural.
“Imagine dopamine anchoring as a bridge, not as a crutch,” he advised.
Stein also pointed out the misunderstanding that people can boost dopamine endlessly. While short -term boosts are possible, too much artificial stimulation can be bored with the natural reaction over time.
Examples of dopamine anchors
“The best way to start practicing dopamine anchors is to start small,” said Stein.
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The expert offered the following examples for those who want to try this technique.
- Combine a long ride with a preferred podcast or audio book
- Plan a celebration with friends after completing a big project
- Enjoy a favorite healthy snack While working on a challenging task
- Bring a favorite coffee drink to a potentially difficult family visit
- Look at a football game while training in the gym
The goal is to keep the rewards simply and not to summarize so that they do not stand in the way of the task, said the expert. (IStock)
“If you do this consistently, your brain begins over time to combine this task with a feeling of lightness and maybe even enjoyment,” said Stein.
The goal is to keep the rewards Simple and not related According to the expert, you will not stand in the way of the task.
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“Overall, sustainability is the key,” said Stein.
“You don’t try to trick your brain – but train it. And like any other form of training, the more consistent the pattern is, the stronger of the association.”
