The Nothing Rule: Building Better Habits

We recently came across an idea that has changed the way we look at building habits. This is an idea that will make it easier for you to stick to good habits and avoid bad ones, and we call it the nothing rule.

🤔 How does it work? When you go to the gym and have an intense workout where you push your body to its limits, you'll probably feel pretty sore for the next couple of days. But this soreness doesn't make you feel bad; in fact, it makes you feel kind of good, right? Even though it literally hurts to get out of bed and move, you feel good because you know that you put in a lot of effort during the workout and now your body is rebuilding itself back stronger. You know that this type of pain is part of the strengthening process.

On the other hand, let's pretend that you're a complete newbie and you didn't know that being sore was part of the process. If you suddenly woke up two days after your first intense leg workout with incredible pain in your thighs, you might be worried. You might think that you did something wrong because you were fine yesterday, and all of a sudden you can barely walk. This pain might even cause you to take some medication to try and alleviate the symptoms. The only difference is that you don't know that the pain was supposed to be expected and a part of the process. The pain is a good sign.

🏋️‍♀️ The reason I'm bringing this up is because pain works in a very similar way when it comes to our addictions, not just our addictions but all of our behaviors. You see, whenever you indulge in any pleasurable activities, whether it's playing video games, watching naughty videos online, or chomping down fast food, you're spiking your dopamine to levels much higher than normal.

❗ What's interesting is that when you stop these activities, your dopamine doesn't just return to the baseline level that you started at. It actually drops below baseline, directly correlated to how high the spike was. Which means that the higher and longer the high you've been chasing, the lower you will drop for longer.

😞 Now, what does low levels of dopamine feel like? According to Google, a lack of motivation, tiredness, inability to focus, anxiety, can't feel pleasure from previous enjoyable experiences, feeling of hopelessness, trouble sleeping, and more. Essentially, you feel like crap. This, in a way, is a type of pain. It's not really the physical pain you get from a hard workout, this is more of a mental thing, a boring uncomfortable sad type of pain.

Table of Contents

• The Importance of Pain
• 🌱 Healthier Alternatives
• FAQs

The Importance of Pain

❤️ Now, what's interesting is that this pain is actually a good thing. Just like how the soreness after working out is a good thing. You see, the only way for your dopamine levels to recover to baseline levels, to the levels it used to be at when you were younger and it was easy to find motivation and pleasure in life, the only way to get closer to that level is to do nothing.

🛋️ This boring, sad, tired feeling you get after taking a break from pleasurable activities is a sign that your dopamine levels are slowly starting to recover. So instead of reaching for more dopamine-spiking activities to relieve yourself of this pain, do nothing instead. And you will eventually heal with time.

🕳️ Of course, I don't actually mean literally do nothing all day or stay away from as many pleasurable activities as possible and wait day by day. Your baseline levels will increase, and many things that recently felt boring will start to feel slightly pleasurable again, such as getting some work done or chatting with some friends. Here's your chance to focus on building up these good habits so that you can eventually get a life where turning to your bad habits is no longer your way of spiking your dopamine levels. You'll have a healthier alternative that satisfies you.

🌱 Healthier Alternatives

Speaking of healthier alternatives, having someone to speak to about your issues is always a good idea. It allows you to untangle the mental mess that lives in many of our heads.

 

FAQs

1. What is the "nothing rule"?

The "nothing rule" is a concept that suggests doing nothing and taking a break from pleasurable activities is necessary for your dopamine levels to recover. It helps you stick to good habits and avoid bad ones.

2. How does the "nothing rule" work?

When you engage in pleasurable activities, your dopamine levels spike. When you stop these activities, your dopamine levels drop below baseline. The longer and higher the spike, the lower you will drop for longer. This drop in dopamine levels can lead to feelings of low motivation, tiredness, anxiety, and more. However, this drop is a good sign that your dopamine levels are slowly starting to recover. By doing nothing and allowing yourself to feel the boredom and discomfort, you can eventually heal and find pleasure in other activities.

3. What are some healthier alternatives to dopamine-spiking activities?

Building good habits can provide healthier alternatives to dopamine-spiking activities. Focus on activities that bring you long-term fulfillment and satisfaction, such as pursuing hobbies, spending time with loved ones, or working towards personal or professional goals.

4. How can speaking to someone help with building better habits?

Having someone to speak to about your issues can provide valuable support and guidance. It allows you to express your thoughts and emotions, untangle any mental mess, and gain insights into your habits and behaviors. Therapy, like the services offered by BetterHelp, can be a helpful resource in this process.

5. What is the "10 minute trick"?

The "10 minute trick" is a technique that can be used to deal with strong negative emotions. When you feel the urge to engage in a dopamine-spiking activity to alleviate pain, such as playing on your phone, you can tell yourself that you will do it in 10 minutes. This helps relieve some of the pain by providing a plan and certainty for when you can relax.

💡 I hope the 10-minute trick and the nothing rule are helpful in your habit-building journey. Remember, taking breaks and allowing yourself to feel uncomfortable is part of the process. By doing nothing, you can recover your dopamine levels and find pleasure in healthier alternatives.