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Transcript

Reframing From Goals To Actions

VIdeo game addiction circuit

How Intelligence Leads ToAvoidance

Learning Circuitry

Motivation And Willpower

Dharma

Relationships

DopamineRewardCircuitry

Triumph Circuitry

Competing Interests

Problem Solving

  • Video game addiction is relatively new in the field of psychiatry.
  • Huge difference to alcohol/drug addictions - end goal doesn't have to be abstinence
  • Instead of asking "Is it an addiction?", ask "Is it a problem?". Does it interfere with your life, and get in the way of irl pursuits?
  • Gaming can serve many purposes: recreational, destressing and coping, socialising with others, gaining a sense of accomplishment, etc.
  • It can be hard to identify whether it's a problem. Using video games to destress from school/work is fine, but if it stops you from dealing with the source of the stress, then it's a problem.

Brief

Overview

  • This poster explores (1) why you play video games, and (2) how they shape you.
  • Is gaming stopping you from being the person you want to be in the world?

Summary

Practice

  • Reflect on what attracts you to certain games. Maybe you get a sense of accomplishment from competitive games, or an emotional connection in character-driven games.
  • Ask yourself how it's influenced you, both positively and negatively. For example, maybe you formed social connections online, but that stopped you from making those in real life.

Original Lectures

  • Video Game Addiction Overview | Episode 001

  • Are you an Addict? | Episode 002 Video Game Addiction

  • Huge difference to alcohol/drug addictions - end goal doesn't have to be abstinence
  • Instead of asking "Is it an addiction?", ask "Is it a problem?". Does it interfere with your life, and get in the way of irl pursuits?
  • Gaming can serve many purposes: recreational, destressing and coping, socialising with others, gaining a sense of accomplishment, etc.
  • It can be hard to identify whether it's a problem. Using video games to destress from school/work is fine, but if it stops you from dealing with the source of the stress, then it's a problem.

Brief

  • This poster explores (1) why you play video games, and (2) how they shape you.
  • Is gaming stopping you from being the person you want to be in the world?

Summary

Practice

  • Reflect on what attracts you to certain games. Maybe you get a sense of accomplishment from competitive games, or an emotional connection in character-driven games.
  • Ask yourself how it's influenced you, both positively and negatively. For example, maybe you formed social connections online, but that stopped you from making those in real life.

Original Lectures

  • Video Game Addiction Overview | Episode 001

  • Are you an Addict? | Episode 002 Video Game Addiction

  • Gamers and society tend to be objective-oriented (games always give new goals/targets, schools care about grades, not learning).
  • Being outcome-focussed may create inaction if you believe you will fail.
  • But failure today is needed for success tomorrow.
  • The real world is also less predictable than a video game, so gamer's predictions on success/failure are less reliable.
  • Focus on what you're doing, not getting. The more you focus on what you can control, the better your life gets. You can control your actions, not outcomes.

Brief

  • Gamers and Society tend to be objective-oriented. This can lead to paralysis if you think you will fail. Becoming action-oriented will help you move forward in life.

Summary

Practice

  • Try to move your focus from your goals to actions. For example, move focus from getting into shape, to going to the gym 3 times a week. Move from outcomes to actions.

Original Lectures

  • Reframe From Goals To Actions | Episode 013 Video Game Addiction

  • On average, gamers have a higher IQ. As a result, they are often told they are smart from an early age.
  • When kids develop an identity of "being a smart kid", they may avoid things that make them look stupid.
  • This leads to an avoidance of challenging situations, which becomes baked into them.
  • One of the hardest things for them to do is being incompetent in front of other people.
  • Reframing your values from "Intelligence/Stupid" to "Experience/Inexperience" encourages you to do challenging things.
  • This leads to more success in life and stops paralysis.

Brief

  • Valuing "Intelligence" can lead to avoiding difficult situations, to not seem dumb. Valuing "Experience/Competency" removes this problem.

Summary

Practice

  • Reflect on whether you have/had an identity of being smart/intelligent. Ask yourself, if it has ever stopped you from doing something out of fear of failing (especially if it's in front of others).

Original Lectures

  • How Intelligence Leads To Avoidance | Episode 003 Video Game Addiction

  • Motivation and willpower are different.
  • Willpower is a limited resource you have to use when you're not motivated OR motivated in the wrong direction.
  • Motivation is based on your (1) internal drive and (2) environment.
  • A "lazy" student will be motivated to revise if they have a test tomorrow. Their environment causes them to be motivated, requiring less willpower to revise than a week earlier.
  • Don't just look at your drive or try and increase your willpower. Try to adjust your environment to help.

Brief

  • Motivation and Willpower are different. The environment you shape around you effects your motivation.

Summary

Practice

  • Reflect on your goals, and think about how you can make it "easier". For example, if you want to eat healthier, leave only healthy food near your desk.

Original Lectures

  • Motivation And Willpower | Episode 007 Video Game Addiction

  • Dopamine is a hormone that makes us feel pleasure - that "having fun" feeling.
  • Gaming can release a lot of dopamine, which your brain adapts to overtime (you become more tolerant to it).
  • This has 3 stages: (1) Gaming is really fun and gives you loads of highs (2) No longer get highs, but makes negative feelings go away (3) No longer removes negative emotions, but you're trapped and can't stop.
  • This high tolerance to dopamine also effects other activities. This means you won't enjoy doing other things either, which can make it harder to replace gaming.

Brief

  • Excessive gaming over a long period of time, makes everything less enjoyable, preventing you from doing new activities. A solution is a dopamine detox.

Summary

Practice

  • A dopamine reset of not gaming (3 weeks - 2 months), can reset your brain's circuity to dopamine. Recognise that anything you do in this period may be less fun, because of your high tolerance to dopamine.

Original Lectures

  • How Gaming Affects Dopamine Reward Circuitry | Episode 004 Video Game Addiction

  • The amygdala and hippocampus are responsible for negative emotions and learning, respectively.
  • These 2 parts of the brain have a strong conenction.
  • Humans are much better at learning from negative experiences, than positive ones. (If you burn yourself on a hot stove, you're not going to touch a hot stove again).
  • Video games suppress the amygdala, which suppresses our ability to learn from bad experiences through feeling pain.
  • This leads us to being stuck in bad situations, as we are unable to learn from our negative experiences, and change.

Brief

  • Gaming suppresses negative emotions, which are also one of the most effective tools for learning.

Summary

Practice

  • Learn how to not suppress and tolerate your negative emotions (Plenty of HealthyGamer content on this topic, here's 1

Original Lectures

  • How Gaming Affects Learning Circuitry | Episode 005 Video Game Addiction

video.

  • Humans have a triumph circuit, which rewards us when we overcome some challenge.
  • From an evolutionary perspective, it encourages us to take risks to get something (i.e hunters exploring dangerous territory and finding food).
  • Video games strike a balance in difficulty, where they feel challenging, but can always be completed.
  • This constantly activates the triumph circuit, giving a sense of achievement, without real life rewards.
  • This can make it difficult to work hard in real life, since you get a similar feeling playing video games, which is a lot easier.

Brief

  • Overcoming a challenge in video games, can give a sense of accomplishment. This can be very addictive.

Summary

Practice

  • Reflect on times you've felt accomplished in a video game. Ask yourself, if you're experience was designed to be beaten.

Original Lectures

  • Triumph Circuit | Episode 006 Video Game Addiction

  • It's hard to give up gaming because it gives so many benefits (dopamine, decompress from stress/anxiety, etc).
  • It's not enough to just stop gaming, you need something to replace it.
  • Competing interests/motivators are different to wants/desires
  • For example, many people WANT to be rich, fit, etc but that doesn't mean they are MOTIVATED to do anything about it.
  • To develop a competing interest you need to clarify your values. You'll have other values, you just may not be aware of them.

Brief

  • You need to replace your interest in gaming with a competing one. A competing interest (values) is not the same as a desire (wants). It gives direction and fulfillment.

Summary

Practice

  • On a piece of paper, write 500 words about a time you felt fulfilled. DON'T try this exercise in your head, actually write it down.

Original Lectures

  • The Need for a Competing Interest | Episode 008 Video Game Addiction

  • Developing A Competing Interest | Episode 009 Video Game Addiction

  • Western and Eastern values/perspectives on life differ.
  • In the West, the general view is to move away from suffering. Basically moving away from pain and towards pleasure.
  • The problem with this, is that running away from suffering, often creates more suffering (running away from problems through gaming, worsens the problem).
  • In the East, the general view is to live your dharma (duty and responsibility).
  • From living your dharma you gain immense energy/motivation (parents will easily make sacrifices for their children).

Brief

  • Do not live life avoiding suffering, but living your dharma (duty/responsbility). From this you willl gain lots of energy.

Summary

Practice

  • Engage in experiences to discover your dharma. In any activiy/place ask yourself "Do I have a duty/responsibility here?"

Original Lectures

  • Dharma | Episode 010 Video Game Addiction

  • In some ways, online relationships are more authentic (not judged on your looks, income, etc). Judged instead on personality, skill in game, etc.
  • Online relationships can last longer, since they're not bounded by geography when you have to move.
  • Gamers are not used to being judged on irl qualities, which can make them less confident in real life.
  • This lack of self-confidence leads to them not asking their crush upfront. Instead they do many nice things to try and stack the deck in their favour.
  • Ultimately, they get rejected because they weren't upfront, their crush ends up seeing them as a friend. This ends up reinforcing this behaviour.

Brief

  • Relationships formed online can be more authentic and long-lasting than irl relationships.
  • Gamers have less experience socialising in person, which makes it harder to ask someone out.

Summary

Practice

  • Ask yourself if you do nice things for others/your crush, if you're hoping to get something, or just out of kindness. If it's due to a lack of confidence, the solution is to work on your confidence, not give more to people.

Original Lectures

  • Authentic Relationships Through Gaming | Episode 014 Video Game Addiction

  • How A Lack Of Confidence Leads To The Friendzone | Episode 015 Video Game Addiction

  • Close-ended problems have a defined goal to achieve using fixed rules/tools. Open-ended problems have more abstract goals (financial independence) with no real specificed rules/tools.
  • Video games are full of the former, meaning gamers get better at solving these types of problems, but not the open-ended problems.
  • Life is full of the latter, and gamers mistake "doing bad" in life as being lazy. It's actually just that their open-ended problem solving skills are underdeveloped.

Brief

  • Video games are full of close-ended problems, whilst life is full of open-ended ones. Both require different skills.
  • Gamers' difficulty in life isn't laziness, but underdeveloped "open ended problem solving" skills.

Summary

Practice

  • Try decomposing your problems by turning an open ended problem into a series of close-ended ones. (i.e financial independence -> have savings -> have a job -> make a CV).
  • Start with relatively easy open ended problems.

Original Lectures

  • Open Ended vs Close Ended Problem Solving | Episode 011 Video Game Addiction

  • Solving Open Ended Problems | Episode 012 Video Game Addiction

  • Humans have a triumph circuit, which rewards us when we overcome some challenge.
  • From an evolutionary perspective, it encourages us to take risks to get something (i.e hunters exploring dangerous territory and finding food).
  • Video games strike a balance in difficulty, where they feel challenging, but can always be completed.
  • This constantly activates the triumph circuit, giving a sense of achievement, without real life rewards.
  • This can make it difficult to work hard in real life, since you get a similar feeling playing video games, which is a lot easier.

Brief

  • Overcoming a challenge in video games, can give a sense of accomplishment. This can be very addictive.

Summary

Practice

  • Reflect on times you've felt accomplished in a video game. Ask yourself, if you're experience was designed to be beaten.

Original Lectures

  • Triumph Circuit | Episode 006 Video Game Addiction

  • The amygdala and hippocampus are responsible for negative emotions and learning, respectively.
  • These 2 parts of the brain have a strong conenction.
  • Humans are much better at learning from negative experiences, than positive ones. (If you burn yourself on a hot stove, you're not going to touch a hot stove again).
  • Video games suppress the amygdala, which suppresses our ability to learn from bad experiences through feeling pain.
  • This leads us to being stuck in bad situations, as we are unable to learn from our negative experiences, and change.

Brief

  • Gaming suppresses negative emotions, which are also one of the most effective tools for learning.

Summary

Practice

  • Learn how to not suppress and tolerate your negative emotions (Plenty of HealthyGamer content on this topic, here's 1

Original Lectures

  • How Gaming Affects Learning Circuitry | Episode 005 Video Game Addiction

video.

  • It's hard to give up gaming because it gives so many benefits (dopamine, decompress from stress/anxiety, etc).
  • It's not enough to just stop gaming, you need something to replace it.
  • Competing interests/motivators are different to wants/desires
  • For example, many people WANT to be rich, fit, etc but that doesn't mean they are MOTIVATED to do anything about it.
  • To develop a competing interest you need to clarify your values. You'll have other values, you just may not be aware of them.

Brief

  • You need to replace your interest in gaming with a competing one. A competing interest (values) is not the same as a desire (wants). It gives direction and fulfillment.

Summary

Practice

  • On a piece of paper, write 500 words about a time you felt fulfilled. DON'T try this exercise in your head, actually write it down.

Original Lectures

  • The Need for a Competing Interest | Episode 008 Video Game Addiction

  • Developing A Competing Interest | Episode 009 Video Game Addiction

  • Western and Eastern values/perspectives on life differ.
  • In the West, the general view is to move away from suffering. Basically moving away from pain and towards pleasure.
  • The problem with this, is that running away from suffering, often creates more suffering (running away from problems through gaming, worsens the problem).
  • In the East, the general view is to live your dharma (duty and responsibility).
  • From living your dharma you gain immense energy/motivation (parents will easily make sacrifices for their children).

Brief

  • Do not live life avoiding suffering, but living your dharma (duty/responsbility). From this you willl gain lots of energy.

Summary

Practice

  • Engage in experiences to discover your dharma. In any activiy/place ask yourself "Do I have a duty/responsibility here?"

Original Lectures

  • Dharma | Episode 010 Video Game Addiction

  • Close-ended problems have a defined goal to achieve using fixed rules/tools. Open-ended problems have more abstract goals (financial independence) with no real specificed rules/tools.
  • Video games are full of the former, meaning gamers get better at solving these types of problems, but not the open-ended problems.
  • Life is full of the latter, and gamers mistake "doing bad" in life as being lazy. It's actually just that their open-ended problem solving skills are underdeveloped.

Brief

  • Video games are full of close-ended problems, whilst life is full of open-ended ones. Both require different skills.
  • Gamers' difficulty in life isn't laziness, but underdeveloped "open ended problem solving" skills.

Summary

Practice

  • Try decomposing your problems by turning an open ended problem into a series of close-ended ones. (i.e financial independence -> have savings -> have a job -> make a CV).
  • Start with relatively easy open ended problems.

Original Lectures

  • Open Ended vs Close Ended Problem Solving | Episode 011 Video Game Addiction

  • Solving Open Ended Problems | Episode 012 Video Game Addiction

  • In some ways, online relationships are more authentic (not judged on your looks, income, etc). Judged instead on personality, skill in game, etc.
  • Online relationships can last longer, since they're not bounded by geography when you have to move.
  • Gamers are not used to being judged on irl qualities, which can make them less confident in real life.
  • This lack of self-confidence leads to them not asking their crush upfront. Instead they do many nice things to try and stack the deck in their favour.
  • Ultimately, they get rejected because they weren't upfront, their crush ends up seeing them as a friend. This ends up reinforcing this behaviour.

Brief

  • Relationships formed online can be more authentic and long-lasting than irl relationships.
  • Gamers have less experience socialising in person, which makes it harder to ask someone out.

Summary

Practice

  • Ask yourself if you do nice things for others/your crush, if you're hoping to get something, or just out of kindness. If it's due to a lack of confidence, the solution is to work on your confidence, not give more to people.

Original Lectures

  • Authentic Relationships Through Gaming | Episode 014 Video Game Addiction

  • How A Lack Of Confidence Leads To The Friendzone | Episode 015 Video Game Addiction