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On Aug 1, I woke up and didn’t want to get out of bed.I felt…blank. Hollowed out. I’d felt this way for months.I couldn’t enjoy anything.I didn’t care about work.I didn’t want to talk to anyone.I wasn’t necessarily depressed. Objectively life was amazing...
8月1日，我醒来后不想下床。我感到......一片空白。被掏空了。我有这种感觉已经好几个月了。我不能享受任何东西，我不关心工作，我不想和任何人说话。我不一定是抑郁症。客观的来看生活让我感到惊讶……
It felt like an inability to feel pleasure.It didn’t add up. Life was good… Great even.I had experienced a lot of amazing personal and work highs over the past year.My kids were happy and healthy through COVID.My marriage was stronger than ever...
这感觉就像无法感受到快乐一样。生活是美好的......甚至是伟大的。在过去的一年里，我经历了很多令人惊奇的个人和工作上的高潮。
I was meeting an endless string of interesting people.I got to work with some of my business heroes.Chris and I took our first company public.We bought a company we’d admired for years.But despite all this, I felt like I had zero gas in the tank.
我遇到了一连串有趣的人。我得到了与我的一些商业大咖合作的机会。克里斯和我把我们的第一家公司上市了。我们买了一家我们欣赏了多年的公司。
It didn’t matter what the win was, nothing made me feel good anymore.I’d jump from email to email, trying to find the RIGHT thing to work on.I’d jump from TV show to TV show trying to find the PERFECT thing to watch.
我从一个电子邮件跳到另一个电子邮件，试图找到正确的事情来做。我从一个电视节目跳到另一个电视节目，试图找到完美的节目来看。
I’d skip from book to book trying to find something that would SCRATCH THAT ITCH.But…nothing. None of the usual excitement and motivation. No hit.I thought maybe I was having a midlife crisis. I couldn’t figure it out.So, I decided to take August off.
我从一本书跳到另一本书，试图找到能挠痒痒的东西。但是......什么都没有。没有通常的兴奋和动力。我想也许我遇到了中年危机。我搞不清楚。所以，我决定8月休息。
I didn’t know what else to do.For the first time in 15 years, I fully checked out.I put up a vacation auto responder, delegated my email to my assistant, and told her to only call me in an emergency.
我不知道还能做什么。15年来第一次，我完全退出了。我设置了一个假期自动应答器，把我的电子邮件委托给我的助理，并告诉她只有在紧急情况下才给我打电话。
I put my phone in a drawer and took off to our summer cabin for an extended vacation.These are the rules I made for myself:No work, no Twitter, no email, no news, no phone calls, no speaking to employees or business partners, no podcasts, no audiobooks, no music.
我把我的手机放在抽屉里，然后去我们的夏日小屋度长假。这些是我为自己制定的规则：没有工作，没有Twitter，没有电子邮件，没有新闻，没有电话，不与员工或商业伙伴交谈，没有播客，没有有声读物，没有音乐。
My only “treat” was a Kindle full of great fiction and some delicious food.For the first 3 days, I was MISERABLE.I was a huge asshole. Insanely irritable. Constantly tapping my pocket for my phone, only to realize I didn’t have it.I felt PHYSICALLY angry.
我唯一的 "待遇 "是一个装满精彩小说的Kindle和一些美味的食物。在最初的3天里，我很绝望，我是个大混蛋。我是个大混蛋，非常烦躁。不断地敲打我的口袋找我的手机，最后才发现我没有手机。
Like there was an itch I couldn’t scratch. A bug in my brain.But after a few days, something interesting happened…My anxiety started to mellow out.I started feeling calm. I stopped waking up to a flurry of todos swimming around my head.
就像有一种我抓不到的痒。但几天后，有趣的事情发生了......我的焦虑开始缓和下来，我开始感到平静。我不再被脑子里乱七八糟的事情吵醒了。
For once, I forgot about the need to move the ball forward.I sat and read for hours on end without distraction.The need to tweet my every insight or idea suddenly seemed silly.I sat and took in the moment instead of trying to photograph it and text it to my friends.
有一次，我忘记了要推动事情向前发展。我坐在那里，心无旁骛地连续阅读了几个小时。突然间，需要在推特上发布我的每一个见解或想法似乎很愚蠢。我坐下来享受这一刻，而不是试图拍照并发短信给我的朋友。
I felt comfortable sitting on the beach and watching my kids build sandcastles for an hour.I slept like a baby.I realized that this was how I was SUPPOSED to feel. It felt like waking up.Best of all? Nothing bad happened. The business was fine and nobody was upset.
我坐在沙滩上看着我的孩子们建造沙堡一个小时感觉很舒服。我睡得像个婴儿。我意识到这就是我应该有的感觉。 感觉就像醒来一样。最棒的是什么？ 没有什么不好的事情发生。 生意很好，没有人不高兴。
After a month of this, I came home and had coffee with a friend.I felt like a new man. Whereas before NOTHING made me happy, a month of quiet had flipped things on their head.Suddenly….
一个月后，我回到家和朋友一起喝咖啡。我感觉自己像个新人。 而在没有什么让我开心之前，一个月的安静让他们头上的事情发生了翻天覆地的变化。突然...…
The muzak playing in a cafe sounded like the best song I’d ever heard.A business problem that would have frustrated me felt like a fun challenge.
在咖啡馆里演奏的木扎克音乐听起来是我听过的最好的歌曲。让我感到沮丧的商业问题就像一个有趣的挑战。
Listening to an audiobook felt like a special treat.Even doing housework was kind of enjoyable.The bar was reset. But I couldn’t figure out why….
听有声读物感觉像是一种特别的享受。即使做家务也是一种享受。酒吧被重置了。 但我不知道为什么……
As I reacclimatized to the stimulus-filled world, I happened to listen to a Huberman Lab (@hubermanlab) podcast about addiction treatment with Dr. Anna Lembke, a world renowned expert on addiction at Stanford.
当我重新适应充满刺激的世界时，我碰巧收听了 Huberman Lab (@hubermanlab) 的播客，该播客与斯坦福大学世界著名的成瘾专家 Anna Lembke 博士一起进行成瘾治疗。
I figured it would be about cutting edge treatments for severe opioid addiction.Not really relatable to me, just interesting.
我认为这将是关于严重阿片类药物成瘾的尖端治疗。与我无关，只是很有趣。
What I wasn’t expecting to learn was that I myself was a textbook addict who had unintentionally put himself into self-imposed rehab.Dr. Lembke explained that most addictions arise from substances or activities that release dopamine.
我没想到会学到的是，我自己是一个教科书上瘾者，无意中将自己置于自我强加的戒毒所。 Lembke 解释说，大多数成瘾源于释放多巴胺的物质或活动。
The obvious ones include things like cocaine, alcohol, and heroin.While she treats drug addiction, much of her work actually focuses on people with more pernicious 21st century addictions to dopamine inducing activities.
显而易见的包括可卡因、酒精和海洛因等。虽然她治疗吸毒成瘾，但她的大部分工作实际上都集中在 21 世纪对多巴胺诱导活动上瘾的人身上。
Things like video games. Food. Social networks. Porn. Email. Exercise.Even romance novels. Yes, romance novels.
电子游戏之类的东西。 食物。 社交网络。 A片。 电子邮件。 锻炼。即使是言情小说。 是的，言情小说。
People can be addicted to ANYTHING that releases dopamine. And we are all doing it constantly in an unnatural way.Our phones are dopamine machines, and, like alcohol, our society has normalized constant exposure.
人们可能会对任何释放多巴胺的东西上瘾。 而且我们都在以一种不自然的方式不断地这样做。我们的手机是多巴胺机器，而且，就像酒精一样，我们的社会已经使持续暴露正常化。
In the podcast, she describes dopamine as a neurotransmitter that creates both pleasure and pain.Imagine eating a piece of chocolate cake...
在播客中，她将多巴胺描述为一种神经递质，它可以产生快乐和痛苦。想象一下吃一块巧克力蛋糕...…
You will obviously experience great pleasure eating it, but what people don't realize is that in the background there is a gnawing pain which makes you want more.A craving for another dopamine hit.Just once more bite. One more slice.
吃它你显然会感到非常高兴，但人们没有意识到的是，在潜意识有一种咬人的疼痛，让你想要更多。渴望多巴胺再次降临。再咬一次。 再来一片。
That’s the pain side of dopamine that pushes us to pursue more of the dopamine inducing substance.As it does with opioids, cocaine, and alcohol, over time that pleasure/pain balance skews more and more to the pain side.
这就是多巴胺的痛苦一面，它促使我们追求更多的多巴胺诱导物质。就像阿片类药物、可卡因和酒精一样，随着时间的推移，快乐/痛苦的平衡越来越倾向于痛苦的一面。
The addict needs an ever-larger dose to experience less and less satisfaction and relief.
成瘾者需要越来越大的剂量来体验越来越少的满足感和缓解。
Eat a piece of chocolate cake once a month and it will be insanely pleasurable with only the faintest craving pain.Eat cake once a week and it will be pretty tasty, but cravings might start popping into your head every once in a while.
每月吃一次巧克力蛋糕，只有最轻微的渴望疼痛，它会非常令人愉快。每周吃一次蛋糕，它会非常好吃，但偶尔可能会突然出现渴望。
Eat cake once a day and you will start experiencing a daily craving pain.A reminder that your brain expects the cake and you need to get it.Eating it will still be satisfying, but day after day it will become less and less satisfying.
每天吃一次蛋糕，你就会开始每天都渴望吃蛋糕。提醒你，你的大脑期待蛋糕，你需要得到它。吃它仍然会令人满意，但日复一日，它会变得越来越不令人满意。
Eat cake multiple times a day and you will experience extreme cravings, but eating it will only reduce the craving/pain and you’ll have to eat more and more each time to feel satisfied.You won’t even enjoy the cake, but you will eat it to reduce the pain. True addiction.
一天吃蛋糕多次，你会感到极度渴望，但吃它只会减少渴望/痛苦，你必须每次吃得越来越多才能感到满足。你甚至不会喜欢蛋糕，但你 会吃它以减轻疼痛。 真正的上瘾。
My jaw dropped as I put it all together.Before my sabbatical, I was constantly sending emails and texts.Tweeting my thoughts or checking what people thought of them.Scrolling the news.Making to-dos and ticking them off.Getting to inbox zero.
当我把这一切放在一起时，我的下巴掉了下来。在我休假之前，我一直在发送电子邮件和短信。在推特上发布我的想法或查看人们对它们的看法。滚动新闻。制作待办事项并勾选它们。让收件箱归零 .
Every moment of silence was filled. Every routine was completed.Even when I was driving, I was listening to a podcast or audiobook.Or on a call. Or using Siri to send texts.If I forgot my phone on the way to the bathroom, I felt like I was going to have a panic attack.
每一刻的闲暇都被填满了。 每个事项都被完成了。即使我在开车，我也在听播客或有声读物。或者在打电话。 或者使用 Siri 发送短信。如果我在去洗手间的路上忘记带手机，我感觉自己要惊恐发作了。
And if I didn’t follow a strict routine of habits and “best practices” per day, I felt like my day was ruined.
如果我每天不遵循严格的习惯和“最佳实践”，我觉得我的一天被毁了。
I had been constantly trying to figure out the PERFECT thing to do in every moment to maximize my output, personal development, and moment to moment satisfaction.And it was making me miserable.
我一直在不断地试图找出每时每刻都要做的完美事情，以最大限度地提高我的产出、个人发展和时时刻刻的满足感。这让我很痛苦。
It turned out that I had been doing the digital equivalent of eating chocolate cake every minute of every day.
事实证明，我每天每分钟都在做相当于吃巧克力蛋糕的数字成瘾性活动。
Constant dopamine hits, every waking minute. No wonder it felt like nothing was satisfying anymore.My dopamine hits had switched to the pain side. The addiction side.My life was...too good? I had overstimulated myself with interesting, exciting things.
多巴胺在我醒着的每一分钟都在持续的分泌。 难怪感觉再也没有什么令人满意的了。我的多巴胺冲击已经转向了疼痛的一面，上瘾的一面。我的生活……太好了？ 我用有趣、令人兴奋的事情过度刺激了自己。
在采访和她的《多巴胺国家》一书中，Lembke 博士分享了一些大学患者的故事，他们会走进她在斯坦福的办公室，说他们缺乏动力并且感到麻木。
As she learned about their lives, it turned out that they spent hours a day on social media and gaming, two of the most dopamine-heavy things you can do outside of taking drugs.
当她了解他们的生活时，结果发现他们每天花几个小时在社交媒体和游戏上，这是除了吸毒之外你可以做的最多巴胺含量最高的两件事。
Nothing could compete with the Fortnight and the Instagram feed—both programmed to trigger dopamine like a casino game.
没有什么能与堡垒之夜和 Instagram 竞争——两者都被设计的像赌场游戏一样触发多巴胺。
Chocolate cake (video games) vs. broccoli (college lectures).In contrast, everything else in their lives seemed like it had the volume turned down. A phenomenon seen in drug addicts.
巧克力蛋糕（电子游戏）与西兰花（大学讲座）。相比之下，他们生活中的其他一切似乎都被调低了音量。 这也是在吸毒者身上看到的一种现象。
She prescribes a simple treatment: a prolonged period of “detox” away from the addictive activity.After 4 weeks, most were reset, motivated, and enjoying life again.
她开出了一个简单的治疗方法：长时间的“排毒”远离成瘾的活动。4 周后，大多数人被重置、激励并再次享受生活。
Like these kids, I had inadvertently done my own detox.Since then, I’ve been deep diving into best practices and implementing Dr. Lembke and Dr. Huberman’s recommendations to keep my habits healthy.Here’s what I’ve done since:
像这些孩子一样，我无意中做了自己的排毒。从那时起，我一直在深入研究最佳实践并实施 Lembke 博士和 Huberman 博士的建议，以保持我的习惯健康。以下是我从那以后所做的：
Removed all addictive apps from my phone. Email. News. Social media. Stocks. YouTube. Podcasts. Anything that had an inbox or feed, or that I could keep checking. I used Screen Time to disable all the corresponding websites, removed my ability to install new apps, and had my wife set the passcode. Dr. Lembke calls this “self-binding”. Removing the stimulus and making it difficult or impossible to access. Like removing all the alcohol or junk food from your house so it’s difficult to obtain.从我的手机中删除了所有令人上瘾的应用程序。 电子邮件。 消息。 社交媒体。 股票。 YouTube。 播客。 任何有收件箱或提要的东西，或者我可以继续检查的东西。我使用屏幕时间禁用了所有相应的网站，取消了安装新应用程序的能力，并让我的妻子设置了密码。Lembke 博士称其为“自我约束”。 消除刺激并使其难以或无法访问。就像把家里所有的酒精或垃圾食品都拿走一样，很难得到。
Stopped managing my own inbox. I have fully delegated my email to my assistant and we now just do a weekly call to go through any emails she couldn’t figure out what to do with. Shockingly, there are only 10-20 a week that she can’t handle herself. Previously, I was spending 3-4 hours a day managing my inbox and it caused me constant anxiety.停止管理我自己的收件箱。 我已经将我的电子邮件完全委托给了我的助理，现在我们每周只需要打一个电话，查看她不知道该怎么处理的任何电子邮件。令人震惊的是，每周只有 10 到 20 次她无法自理。 以前，我每天要花 3-4 个小时来管理我的收件箱，这让我一直很焦虑。
Stopped reading the news and social media (sorry Twitter). As much as I love you all, going forward, I’m going to tweet less, and when I do I’m using a one-way client so I can’t see what the response is (likes, mentions, followers, etc). So don’t @ or DM me, I’m not watching. But thank you for reading :-)停止阅读新闻和社交媒体（抱歉 Twitter）。尽管我爱你们所有人，但我会少发推文，当我这样做时，我使用的是单向客户端，所以我看不到回复是什么（喜欢、提及、关注者等） ）。所以不要@或私信我，我没看。 但感谢您阅读:-)
Most importantly: created moments of silent boredom in my day-to-day life.For example: Driving in silence. Walking in silence. Leaving my phone at home and wearing my Apple Watch with cellular instead. When I feel frustrated with the boredom, I try to remind myself that this boredom is buying me future happiness. That boredom = a reset of your baseline, and that it will keep the simple things enjoyable. A friend recently put it well:“Every up costs you a future down. Every down wins you a future up.”最重要的是：在我的日常生活中创造了安静且无聊的时刻。例如：默默开车。 默默地走着。把我的手机留在家里，戴上我的 Apple Watch 和蜂窝网络。当我对无聊感到沮丧时，我会试图提醒自己，这种无聊正在为我购买未来的幸福。那种无聊=重置你的基线，它会让简单的事情变得愉快。一位朋友最近说得好：“每次上涨都会让你失去未来。 每一次挫折都会为你赢得未来。”
Avoiding stacking too many dopaminergic activities/substances on top of one another or into one day.Dr. Huberman talks about the dangers of combing multiple dopaminergic things creating reliance and reducing motivation. For example: if you workout + you do a caffeinated pre-workout drink + you listen to a podcast + check your phone during + you look forward to a protein smoothie after. Combing those things too frequently make it too easy to stop enjoying your workout and create extreme dopamine highs. Apparently one important factor is intrinsic vs. extrinsic motivation—doing a thing because you want to do it vs. because you get brain candy.We’ll see where this experiment goes, but hopefully you’ll be hearing less from me going forward.避免将过多的多巴胺能活动/物质堆叠在一起或一天。Huberman 博士谈到了将多种多巴胺能物质结合起来产生依赖和降低动力的危险。例如：如果你锻炼 + 你在锻炼前喝了一杯含咖啡因的饮料 + 你听播客 + 期间检查你的手机 + 你期待之后的蛋白质冰沙。过于频繁地梳理这些东西会让你很容易停止享受锻炼并产生极端的多巴胺。显然，一个重要的因素是内在动机与外在动机——因为你想做一件事而不是因为你得到大脑糖果。我们会看看这个实验的结果，但希望你能少听到我的声音。
My name is Andrew and I’m a dopamine-holic 🥴
Are you?
If you have a visceral Michael Scott “NOOO!!!” reaction to the idea of implanting any of my rules, you just might be.If you want to learn more, this podcast by @hubermanlab is a master class:
我的名字是安德鲁，我是一个多巴胺狂🥴
你是？
如果你有一个发自内心的迈克尔斯科特“NOOO!!!” 对植入我的任何规则的想法的反应，你或许也是多巴胺狂。如果你想了解更多，@hubermanlab 的这个播客值得一看。
