>>77389791
yeah you just do the bad things less and good things more

>>77389791
Meditationmaxxing, start with 5 - 10 minutes of meditation, if you can sit for that long just increase the time meditating to 15, 25, 35 minutes and increase further.

>>77389794
It really do be that simple

>>77389800
I've actually tried meditating, but I just don't get it. What would you recommend as an introduction? The main thing I don't understand is how I'm supposed to stop my mind from focusing on whatever pops into my head.

Ultimately, it's about increasing your overall self-awareness. You should treat it as your paramount long-term asset, because sheer will takes you so far, and others, like humor and rationalization, are highly contextual, which makes them unreliable and weak.

>>77389791
Dopamine Neurotransmitters reset in 3 days.

>>77389831
I don't believe that for a minute, at least not in my case. Maybe I wasn't clear enough in my post, but I'm over a decade into a severe porn addiction. Watching porn and jerking off at least 3-4 times a day, every day, for over 10 consecutive years. That 10 year period includes the later years of puberty where my brain was still developing, and I can't imagine the constant dopamine had a positive impact on that. That's not even getting into the literal substance abuse from smoking weed every day or playing video games for 5 hours every day. There's absolutely no way I'm undoing all this damage in 3 days, as much as I wish that was the case.

>>77389791
I remember a post from a while back where an anon claimed that a hard dopamine reset worked for him - meaning that for 1 week he severely limited basically all stimulation - no screen time whatsoever, no books, no jerking off or sex, not even a tasty meal just bland foods - essentially zero gratification for a week. IIRC after that he regained his appreciation for simple pleasures.

In my own personal experience I had terrible PIED for a very long time at way too young of an age. I cut way down on the porn and finally stopped it altogether (but I still spend too much time scrolling 4chan blue boards which still have too much sexual stimulation but at least it's not straight up porn) and now I have relatively normal arousal and boner-ability although they still could be stronger but that might be because of lack of pelvic mobility.

tldr fpbp

>>77389809
>I don't understand is how I'm supposed to stop my mind from focusing on whatever pops into my head.
There are 2 techniques I learned from a Zen monk:
1. With your eyes closed, try to hear every sound in the background. In nature this can be birds, wind, etc. In an urban setting it can be HVAC, cars, people. You'll find yourself so focused on the environment that you don't have your normal ruminations. You're fully grounded in the present moment.
2. Instead of thinking your thoughts, just receive and catalog them. If you have a thought or feeling of doubt, fear, curiosity or anxiety. Just acknowledge it and label it as such, then let it dissipate. Don't engage with it or try to push it out of your mind. Just let it go like letting a balloon drift away as you slowly release the string it's tied to.
Method 1 is easier to quiet your mind quickly. Method 2 allows for deeper states of meditation. You can start with 1 and transition to 2 over time, or even within the same session.

>>77389870
>no books

>>77389849
Did you try not doing those things for 3 days?

>>77389849
for me personally I've done a dopamine last, it took about 1-1.5 weeks. my mood got a lot better and I was able read for like 4 hours straight. I was able to do this because the bank I worked at had a fully locked down laptop where I couldn't even go to outside sites so using the work computer was still like being on a digital fast...the only thing I could look at was email.

I remember near the end of the two weeks work started feeling fun cuz it was the only somewhat digital thing I was doing. Eventually I still cuz I wanted to talk to my friends and stuff like that but I'm going to give it another go

>>77389809
>The main thing I don't understand is how I'm supposed to stop my mind from focusing on whatever pops into my head.
Your brain is acting fried, because it could have done it far earlier in the day, but you successfully blocked the mind from wandering

Now, if its working as intended, its just a matter of focusing a little. Doesn't matter if its the eye angle, the perceived lack of color, or just straight up letting go.
After that you can go into blanking the mind entirely, but only after the intrusive thought give way.

"burnt out dopamine" receptors don't exist, you just have untreated adhd

think about it, all those normies out there still use tiktok, instagram, yet they're still able to focus and succeed at work, get good grades, read books cover to cover, etc

>>77389888
nta, but you faggots really are a bunch of clueless shut-ins with no life experience.
You're actually telling people with life long addictions to just stop for 3 days and they'll get better because you saw some retarded video about a blog post about a study or some stupid shit.
Or you saw a frog meme about it.

>>77390116
porn addiction is not ADHD. You're another one just make up stupid shit or repeating some gibberish you heard somewhere.
Porn causes massive dopamine dumps which is the source of addiction.
You're right that there's no "burned out receptors" but your brain needs more and dopamine to get that good feeling you used to get just from talking to your friends or seeing a waterfall or whatever.
The end result is you lose the "zest for life" because your brain only responds to massive amounts of dopamine from gooning for 8 hours straight

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>>77389791

Start small.
How long are you spending on guitar?
Set a timer, say 10 minutes and do that every day, then extend the timer.
A lot of why people fail is that they put themselves in a position of perfect or nothing, whereas gradual small improvements are what actually win.

>>77390168
>porn addiction is not ADHD.
Porn addiction is not real, you guys are merely bored out of your mind and/or using it as escapism. It's no different from those retards talking about gaming addiction because muh dopamine.
>Porn causes massive dopamine dumps
In what alternative reality?

>>77389791
cut back on the weed and stop coming here retard faggot

>>77390205
you're another one of these clowns with no idea what you're talking about but think you're an expert.

>>77390186
I’ll try this, thanks

>>77390156
Notice how you retardedly lash out and can't refute me plus OP didn't say he tried stopping for 3 days.

>>77390261
so exactly how many addictions and bad habits did you overcome by not doing them for 3 days?
Give us a list

>>77390277
>Wahh I can't stop being retarded for 3 days

>>77389849
I doubt gooning even causes much down regulation. Certainly nothing compared to abusing hardcore stimulants. People recover from that just fine and those things are neurotoxic as well. You have other problems besides your dopamine receptors. Like being a compulsive retard who refuses to exercise self control and a hypochondriac baby.

>>77389849
>guys how can I stop being a fucking retard?
>have you tried not being a fucking retard?
>but I am a fucking retard?
>have you tried it?
>I just told you I'm a fucking retard?

any good blockers that block websites/apps etc? for phone and laptop.

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>>77389791
If you just get rid of phone+internet entirely and force yourself to read books it only takes like 1-2 weeks max, then you can just ease back into it with limits. Ideally you can just do this on a vacation or camping or whatever.

>>77390328
Pic related is on one hand a scam because it's 50 bucks for an nfc chip and a fridge magnet but it's about the only blocker i've found that actually works since the added friction of "I have to get up and go downstairs and physically touch it" actually does its job in a way that passcode apps/deleting apps off your phone never do.
For pc just vibe code something with strict parameters.

>>77389791
>Posts comment
>Refreshes thread
>Refreshes thread

>>77389791
Whatever you get good at or achieve.. it's all pointless

Do it. or don't. Who cares

>>77390205
Gaming is addictive too

>>77389849
How many days have you tried or actually stopped out of those 10 years?
>>77390156
>Can't stop hitting myself can't stop hitting myself
>>77390229
Here's an idea. Get a life lol. Go get dropped in the middle of a forest and you'll magically stop being a porn addict somehow.

>>77390308
so you never did but are telling everyone else to do it

>>77390387
>get rescued 2 weeks later
>first you thing you do when you get home is goon

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>>77389791
godspeed. perhaps it's not too late.

>>77389791
Dopamine is a meme, you're just a lazy zoomer who thinks it's cringe to spend time on anything but shitposting.
If you want "motivation" simply get hobbies that you actually like.

>>77390205
This.

>>77390374
>Fun = addictive
Haha no.

Here's a secret: Life has evolved to go for the options that give you the most reward with the least effort. Gaming is easier than going to war and gooning is easier than chatting up chicks, so naturally we prefer those. Hypernormal stimulus, look it up.

90% of overcoming this is just having shit you actually need to do. I've on three separate occasions gone from being a lazy, bare minimum student doing about four hours of actual study each week to working 50-60hr in warehouse labouring roles and never once had 'dopamine issues' despite having done nothing but scroll and game for more than 50% of my life.

When you have flexibility in your day however, it is arguably much much more difficult to pull your head out of your ass.

I'd recommend progressively overloading 'low dopamine' from the start of the day. Get up and just have an hour or two or three, however much is presently feasible, where you don't go anywhere near your phone or computer and instead just go for a walk, eat breakfast without distraction, do a bit of reading or study, lift etc.

Try to tack on another hour every few days, while also identifying your sticking points throughout the day. Maybe the mornings are easy but after lunch you become braindead for a while, or once you get home in the evening you turn feral for a few hours. There'll be certain times of the day that are really habitually entrenched, and others that are just the natural consequence of aimless apathy. For the habitually entrenched, you're going to have to commit to some good old fashioned white knuckling to get through it.

Generally keep yourself healthy, have 'low dopamine' things that you actively need to do, and be realistic - your retarded ass is not going to be completely free from these things for quite a while given your history. Just focus on the incremental reduction.

>>77391011
>f you want "motivation" simply get hobbies that you actually like.
so in other words you're saying find a new source of dopamine

>>77389791
I turned my OCD into a dopamine producing mechanism. Rerouting how I obtained dopamine. For instance, hitting my macro goals exactly is very satisfying. It satisfies me like grinding wow used to. So I don't need video games anymore and I'm heading to 12% body fat now.

One thing I've learned going from a person like OP to /fit/ and disciplined is that it's not a matter of willpower. Disciplined people think they have more willpower but it's not the case. It's purely dopamine routing. Disciplined people get dopamine from retaining their structures. It's not hard. It's not willpower. It's their videogame. It's no different. It would bother me to miss macros now. Instead of food noise, I'd get "I fucking need to hit macros" noise. That kind of thing.

>>77390156
I refuse to believe this isn't bait, but anyways...
>NOOO!!! you guys DON'T get it!!! he HAS to watch porn everyday ok????? Are you stupid or something??? What don't you understand? He HAS to watch it EVERYDAY.

>>77391090
>It would bother me to miss macros now
I've been the same way for maybe 4 years now but I am only now realising how it has negatively impacted my social life which is a bit sad but whatever.

>>77389791
Yes, for the most part. It only took about two weeks. Basically, you postpone all distractions until after you’ve finished all the tasks you want to focus on. You don’t have to ban them completely, that just makes it harder and creates more friction. For example, I work the afternoon shift. I have a structured morning routine, and until I head to work at 1 p.m., no distractions are allowed. I’m busy at work anyway, and when I finally get home, I’m allowed to do all the things that give me immediate gratification, but by that point, I’ve already spent 15 to 16 hours of my day without engaging in such activities and without any triggers that make me think about them, so the urge is actually very weak. By the way, if meditation isn't your thing, why not try some breathing exercises? Technically a form of meditation, but it has physical and mental benefits even if you don't completely clear your mind, and just 5 minutes can be enough.

>>77389791
I just go camping on the weekend. Leave Friday after work and stay at the site until sunday. I bring a journal and a book, I read until my eyes hurt or get bored and then write whatever I was thinking about for the week.

>>77391145
>I've been the same way for maybe 4 years now but I am only now realising how it has negatively impacted my social life which is a bit sad but whatever.
Yeah that can be a problem for sure. But it's also stupid how everyone in the west lives their lives around food and consuming food socially. It's fucking stupid.

>>77389877
I don't get the no books. just read some dry philosophy books I don't know anyone that gets a thrill from Kant

>>77391235
Nta, but I've noticed that among the things I still "allow" myself to do, reading is at the top of the list. That's why I've gotten into the habit of rewarding myself with reading and making it a priority, just so I can put off and delay doing something I don't want to do, even if the book isn't all that exciting. I also end up reading passively, because I'm really just keeping myself busy just so I don't have to do something else.

>>77390186
Good advice thanks anon

>>77390205
What makes them bored tho?

>>77389791
"Dopamine resets" and shit like that is all bro-science that only attracts the dumbest of the self improooovers.

Over-stimulation is a real thing but your brain doesn't go through any meaningful change (chemically) because you did a "detox" or didn't look at a screen for a week. That's just not how biology works.

Build better habits without the cringe "dopamine healing" woo woo talk, it makes you sound like a retard. Yes, good habits are good, next level stuff huh?

>>77389791
Meditation

>>77389791
desd

>>77389809
I got you, try breath meditation. Concentrate on your breath with a comfortable concentration. Not hard not soft, but comfortable, too much and you will strain yourself and cause stress and headaches. So just effortlessly watch the breath.

During this your brain will distract you that's fine. When you feel distracted no matter how long it happened whether it was 5 minutes or 30 minutes this is ok. This is the start of practice. The real practice of meditation is coming back to the breath. So after you realize you have been taken for a ride by your thoughts KINDLY, and this is the most important part, kindly return to the breath. If you don't return your breath with kindness and softness for yourself it won't be effective.

So what does this do: after a while you will start to see the breath as a kind of anchor point in a rough sea. From your breath you will be able to simply let thoughts pass without reacting to them with your body. You will be able to stand on your breath like a dock and observe your mind acting independently of you. Thoughts are like clouds they don't define you they aren't you they are just echoes of the symbolic world as a consequence of being structured through language.
Your thoughts will quiet, you will react faster, you will make less mistakes, you will relate to the symbolic world differently in that you will be able to act without permission and see reality, not the veil of thoughts that cover your reality

>>77389791
Turn off your phone for 4 or 5 hours

Do one task at a time. No music playing in the background. No "white noise" or anything. Pick up a short novel or even a comic book and read it. If you get bored/can't concentrate that means its working, your tiny little brain is trying to unfuck itself

Boredom IS GOOD, it's natural and this is when your brain actually processes new ideas and concepts. Do one task at a time, concentrate, no music, no noises, no internet, nothing. This is how you fix your chronic ADHD

>>77391749
Tldr: meditation is ultimately about not reacting to your thoughts. A good heuristic is to look for the end of the thought. Look for when your thoughts end. That is a nice heuristic to start to relate to your thoughts differently

>>77389809
Read "Mindfulness in plain english"

>>77391730
from everything I read about porn addiction, it takes about 3 months of abstinence from it for your dopamine pathways to even start to adjust and the YEARS to get back to baseline.
That's why most attempts to quit porn fail. Its not like drugs that you have to seek out and buy and go through a process to smoke or inject. Its always right there on your phone in your hand.

>>77389809
You just calmly notice that you're having a thought and let it pass. I learned a trick from Adhdcopemaxxing for lectures, every time I notice my attention straying I tap my finger. In class I would do tally marks on paper, but during meditation the tap is more convenient.
It's only for a consuming thought that you hold onto, if you immediately note that you're having a thought and let it pass then you don't need to tap. You'll tap a lot at first but way less after a few sessions. Trust me this feedback strat is busted, try it with a simple 10 minute guided session like this: https://youtu.be/ZToicYcHIOU

>>77390357
thanks, how do I vibecode though? I've never coded in my life.

>>77389809
what worked for me is headspace (yeah paid shit) and only listening to andy, the strayan cunt that started it. his approach clicked.