1. Have a low dopamine morning
早晨多巴胺水平较低
Following advice from neuroscientist Andrew Huberman, I’ve adopted this essential tip for improving my daily focus.
根据神经科学家安德鲁·休伯曼的建议,我采纳了这个提高日常专注度的关键技巧。
People with ADHD are ‘dopamine deficient’ meaning our baseline dopamine levels are lower than that of the average person. Dopamine is our natural motivator, ie the chemical that fuels our drive to act and pursue rewards. Without enough of it, even simple tasks can feel monumental.
多动症患者"多巴胺缺乏",这意味着我们的多巴胺水平低于普通人。多巴胺是我们天然的激励因素,即推动我们行动和追求奖励的动力。如果没有足够的多巴胺,即使是简单的任务也会让人感到难以完成。
This explains why people with ADHD often find slow and mundane tasks especially challenging. Leading us to eat highly caloric meals, engage in risky activities, and search for ‘shiny objects’ (aka a quick hit of dopamine).
这解释了为什么多动症患者常常觉得缓慢而平凡的任务特别具有挑战性。这导致我们吃高热量的食物、从事危险的活动,并寻找"闪亮的东西"(即多巴胺的快速释放)。
What you may not realize is with every dopamine spike, there is a crash. And with each crash, our baseline is lowered.
你可能没有意识到的是,每一次多巴胺激增都会带来崩溃。而每一次崩溃都会降低我们的基准。
So — how does a peak dopamine morning impact our daily focus?
那么——多巴胺激增的早晨如何影响我们的日常专注力呢?
If you’re like me, mornings will often look like this:
如果你和我一样,早晨通常会是这样的:
Wake up 起床
Check phone (dopamine :chart_with_upwards_trend:)
查看手机(多巴胺 :chart_with_upwards_trend:)
Big breakfast (dopamine :chart_with_upwards_trend:)
丰盛的早餐(多巴胺 :chart_with_upwards_trend:)
Drink coffee (dopamine :chart_with_upwards_trend:)
喝咖啡(多巴胺 :chart_with_upwards_trend:)
Rush to get out the door (dopamine :chart_with_upwards_trend:)
匆忙出门(多巴胺 :chart_with_upwards_trend:)
Listen to music (dopamine :chart_with_upwards_trend:)
听音乐(多巴胺 :chart_with_upwards_trend:)
By now, our brains are overloaded with dope and like any addiction, on the prowl for more. This means performing routine tasks for our jobs/lives will feel nearly impossible because they do not satisfy our craving for more.
现在,我们的大脑已经充满了兴奋剂,就像任何成瘾一样,渴望更多。这意味着完成日常工作/生活几乎是不可能的,因为它们无法满足我们对更多事物的渴望。
Focus :chart_with_downwards_trend: 专注 :chart_with_downwards_trend:
Here are some simple tips on how to have a low-dopamine morning:
以下是一些简单的小贴士,教你如何度过一个多巴胺含量较低的早晨:
Avoid checking your phone as long as possible (keep it in another room)
尽可能长时间不查看手机(将其放在另一个房间)
Drink a full glass of water
喝一大杯水
Avoid caffeine 避免摄入咖啡因
Avoid a highly caloric breakfast
避免摄入高热量的早餐
Read a chapter of a book (slow, engaged, accomplishment)
读一章书(慢读、全神贯注、有所收获)
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