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Once he gets the fruit, his dopamine stops. The good feeling will be gone as soon as it's metabolized. To get more, he will have to do more.  Natural selection produced a brain that feels good when it works toward a goal.

The monkey's brain weighs the evidence based on past experience. The fruit he scored in the past triggered dopamine that paved neural pathways and trigger his dopamine today. But the pain of past setbacks built cortisol pathways that alert him to the risk of setbacks today.

Your brain evolved to stimulate them by takig action to meet your needs. Just taking steps toward skill building gets your happy chemicals flowing once you've built the circuits that kick-start the process.

different kind of motivation comes from serotonin. Let's say our monkey's fruit is snatched by a bigger, stronger monkey when he finally gets to the top of the tree. Experience has taught him that bigger monkeys cause pain, and falling from a tree causes pain.

A surge of serotonin causes this feeling. Experience teaches a monkey to determine when he is in the superior position and when he is in the inferior position.

These words horrify us in today's culture, but a monkey would starve to death if it always saw itself as inferior. It has to feel confident to go for it some of the time. Serotonin creates that confidence.

You may say that monkeys should cooperate, share the bananas, or leave the bananas for the needy. By saying these things, you mark yourself as a superior person in today's society. You are just seeking serotonin in the modern way. You stimulate oxytocin when your self-restraint helps you belong

 Oxytocin causes the good feeling of social solidarity, and low oxytocin warns your inner mammal that you're in immediate danger. Our brains are constantly aware of potential threats to our social bonds. Competition can threaten your bonds, but it can also strengthen them. Superior skills can bring recognition that reassures you of social acceptance and belonging. Secure social bonds feel good because they stimulate oxytocin.

Your inner mammal is always looking for ways to stimulate your dopamine, serotonin and oxytocin.

Your mirror neurons stimulate dopamine when you see other people get rewards

show that the proportion of participants who were able to solve the toughest problems for the first time after receiving their designated stimulation, were higher for those receiving negative stimulation at 32%, compared to just 5% for positive and sham stimulation.

suppression of activity in the left dorsolateral prefrontal cortex helps to override constraints in thinking learned from experience.

negative stimulation resulted in participants becoming less able to tackle one of the other types of matchstick problem – suggesting that the electrical currents had impaired participants’ working memory.

it is possible that people may turn to tDCS for creative inspiration, in the same way that people turn to drugs or alcohol.”

It would be beneficial to think ‘what exactly do I need to be creative on this task’ rather than how to improve creativity in general,”

“When the [dorsolateral prefrontal cortex] was ‘cooled down’, the brain seems to have stopped applying old rules, and been more successful at finding new rules

technology could be exploited by consumers.

the negative stimulation would not boost efforts in cases where individuals need to keep track of a number of different things at the same time.

the study also offers insights into how to boost creativity without a thinking cap.

onic constipation, a functional bowel disorder, affects approximately 14% of adults worldwide [1]. Slow transit constipation (STC) is the major cause of chronic constipation which is characterized by markedly prolonged colonic transit time as a result of the colonic motility function disorde

Usually, patients with STC suffer from a common sense of abdominal pain, nausea, depression and sickness, which seriously influence their social ability and health-related quality of life [4–6

Current clinical treatments include cathartics, prokinetics and aggressive surgery which can increase bowel movement frequency to a certain degree.

However, pharmacological interventions is prone to drug dependency and relapse after drug withdrawal [3]

Surgical treatments such as subtotal colectomy and total colectomy in STC patients may adversely affect the quality of life due to the risk of postoperative diarrhea or incontinence, and result in a heavy healthcare burden

The enteric nervous system (ENS), located in the intestinal wall, regulates various functions including contraction of intestine, homeostasis and blood flow [10]. As the ‘second brain’, the ENS contains large amounts of neurons working independently from the central nervous system [11]. Researches have identified that STCs are mostly caused by disorders of the relevant nerves, especially the ENS [12,13].

McCallum et al. [35] found that gastric electrical stimulation in combination with pharmacological treatment could also enhance emptying in patients with gastroparesis. Especially, gastric electrical stimulation has been approved as a clinical therapy method for gastroparesis and obesity in European and American countries [36].

we employed pulse train stimulation and implanted electrodes at the proximal colon in dogs.

After CES treatment, we observed the colonic transit time of the sham treatment group was longer than that of CES treatment and control groups, and electrical stimulation significantly enhanced the colonic electromyogram (EMG) signal.

histopathology and TEM analysis showed increased ganglia and synaptic vesicles existing in the colon myenteric plexus of the CES treatment group as compared with that of the sham CES group

Our results suggested that CES might reduce the degeneration of the myenteric plexus neurons, thereby contributing to the therapeutic effect on STC beagles.

the defecating frequency and the feces characteristics of STC beagles returned to normal after CES treatment. The result indicated that CES could improve the symptoms of STC.

The colonic EMG signal was strongly promoted by CES

Especially, the colonic EMG signal of the beagles with STC was remarkably enhanced by CES (Figure 3), indicating that CES could not only improve the colonic content emptying, but also enhance the EMG signal to promote colonic motility.

Colonic electrical stimulation (CES), a valuable alternative for the treatment of STC, was reported to improve the colon motility by adjusting the bioelectrical activity in animal models or patients with STC [17]. However, little report focuses on the underlying nervous mechanism to normalize the delayed colonic emptying and relieve symptoms. We hypothesized that CES may also repair the disorders of the relevant nerves and then improve the colonic motility.

The first study regarding the CES to modulate colonic motility was performed by Hughes et al. [37]. Since then, many researchers employed short-pulse CES in canine descending colon or pig cecum [20,21,38]. Researchers also applied long-pulse CES to stimulate the colon of human or animals [39]

Recently, studies showed that the prokinetic effect of pulse train CES is better than that of short-pulse CES or long-pulse CES [25]

Our study indicated that CES could enhance the colonic motility, and then accelerate the colonic content emptying. Thereafter, we investigated the underlying mechanism and presumed that CES might improve the STC symptom through the repairment of the ENS.

The neuropathy in ENS is considered to be responsible for various kinds of disordered motility including STC and the related pathophysiologic symptoms [40]. In agreement with this view, our study discovered the decreased number of ganglia in the myenteric plexus, as well as the destruction of the enteric nerve axon terminals and synaptic vesicles in the sham CES group beagles

The present study proves that CES with pulse trains has curative effects on the colonic motility and content emptying in STC beagles. The up-regulation of intestinal nerve related proteins such as SYP, PGP9.5, CAD and S-100B in the colonic myenteric plexus suggests that CES might reduce the degeneration of the myenteric plexus neurons, thereby producing the therapeutic effect on STC beagles. Further investigation for the underlying mechanism of nerve regeneration is necessary to better understand how CES promotes the recovery of delayed colonic motility induced by STC.

"But since we don't have anything that works well for these individuals — that have a high risk of mortality – it warrants cautious optimism and further study."

doctors implant tiny electrodes next to a region of the brain thought to be dysfunctional. A device, similar to a heart pacemaker, then sends waves of electricity through a wire to the electrodes.

In the latest study, neurosurgeons in Toronto implanted the electrodes in the brains of six women with chronic anorexia. Five of them had been struggling with the disease for over a decade. All of them had experienced serious health problems from it, including heart attacks in some cases.

"My symptoms were so severe. I would wake up in the middle of night and run up and down the stairs for hours or go for a five-hour run," she tells Shots. "I became very isolated. I didn't want to be around anyone because they kept me from exercising."

"It was brain surgery! But I had had a heart attack at 28 and two strokes, " she says. "My mom was in the midst of planning my funeral. If I didn't take this chance, I knew my path would probably lead to death."

Rollins admits that the deep brain stimulation wasn't a magic bullet. She's had to continue her anorexia treatment to get where she is. "I still see a psychiatrist regularly and a dietitian. It [the deep brain stimulation] enables me to do the work that I need to do a lot easy."

Deep brain stimulation can cause serious side effects, Lipsman says, like seizures, and more milder ones, like pain and nausea. "This is a brain surgery – there's no sugarcoating that," he says. "The primary objective of this study was to establish that this a safe procedure for these patients who have been quite ill before the surgery. That's all we can say right now."

The top brain comprises the entire parietal lobe and the top (and larger) portion of the frontal lobe. The bottom comprises the smaller remainder of the frontal lobe and all of the occipital and temporal lobes.

research reveals that the top-brain system uses information about the surrounding environment (in combination with other sorts of information, such as emotional reactions and the need for food or drink) to figure out which goals to try to achieve. It actively formulates plans, generates expectations about what should happen when a plan is executed and then, as the plan is being carried out, compares what is happening with what was expected, adjusting the plan accordingly.

The bottom-brain system organizes signals from the senses, simultaneously comparing what is being perceived with all the information previously stored in memory. It then uses the results of such comparisons to classify and interpret the object or event, allowing us to confer meaning on the world.

The top- and bottom-brain systems always work together, just as the hemispheres always do. Our brains are not engaged in some sort of constant cerebral tug of war

Although the top and bottom parts of the brain are always used during all of our waking lives, people do not rely on them to an equal degree. To extend the bicycle analogy, not everyone rides a bike the same way. Some may meander, others may race.

You can use the top-brain system to develop simple and straightforward plans, as required by a situation—or you have the option to use it to develop detailed and complex plans (which are not imposed by a situation).

Our theory predicts that people fit into one of four groups, based on their typical use of the two brain systems. Depending on the degree to which a person uses the top and bottom systems in optional ways, he or she will operate in one of four cognitive modes: Mover, Perceiver, Stimulator and Adaptor.

Mover mode results when the top- and bottom-brain systems are both highly utilized in optional ways. Oprah Winfrey

According to the theory, people who habitually rely on Mover mode are most comfortable in positions that allow them to plan, act and see the consequences of their actions. They are well suited to being leaders.

Perceiver mode results when the bottom-brain system is highly utilized in optional ways but the top is not. Think of the Dalai Lama or Emily Dickinson

People who habitually rely on Perceiver mode try to make sense in depth of what they perceive; they interpret their experiences, place them in context and try to understand the implications.

such people—including naturalists, pastors, novelists—typically lead lives away from the limelight. Those who rely on this mode often play a crucial role in a group; they can make sense of events and provide a bigger picture

Stimulator mode, which results when the top-brain system is highly utilized but the bottom is not. According to our theory, people who interact with the world in Stimulator mode often create and execute complex and detailed plans (using the top-brain system) but fail to register consistently and accurately the consequences of acting on those plans

they may not always note when enough is enough. Their actions can be disruptive, and they may not adjust their behavior appropriately.

Examples of people who illustrate Stimulator mode would include Tiger Woods

Adaptor mode, which results when neither the top- nor the bottom-brain system is highly utilized in optional ways. People who think in this mode are not caught up in initiating plans, nor are they fully focused on classifying and interpreting what they experience. Instead, they become absorbed by local events and the immediate requirements of the situation

They are responsive and action-oriented and tend to "go with the flow." Others see them as free-spirited and fun to be with.

those who typically operate in Adaptor mode can be valuable team members. In business, they often form the backbone of an organization, carrying out essential operations.

No one mode is "better" than the others. Each is more or less useful in different circumstances, and each contributes something useful to a team. Our theory leads us to expect that you can work with others most productively when you are aware not just of the strengths and weakness of their preferred modes but also of the strengths and weakness of your own preferred mode

The brain-development lag has huge implications for how we think about anxiety and how we treat it. It suggests that anxious adolescents may not be very responsive to psychotherapy that attempts to teach them to be unafraid, like cognitive behavior therapy

should also make us think twice — and then some — about the ever rising use of stimulants in young people, because these drugs may worsen anxiety and make it harder for teenagers to do what they are developmentally supposed to do: learn to be unafraid when it is appropriate

up to 20 percent of adolescents in the United States experience a diagnosable anxiety disorder, like generalized anxiety or panic attacks, probably resulting from a mix of genetic factors and environmental influences.

This isn’t to say that cognitive therapy is ineffective for teenagers, but that because of their relative difficulty in learning to be unafraid, it may not be the most effective treatment when used on its own.

Fear learning lies at the heart of anxiety and anxiety disorders. This primitive form of learning allows us to form associations between events and specific cues and environments that may predict danger.

once previously threatening cues or situations become safe, we have to be able to re-evaluate them and suppress our learned fear associations. People with anxiety disorders have trouble doing this and experience persistent fear in the absence of threat — better known as anxiety.

Dr. Casey discovered that adolescents had a much harder time “unlearning” the link between the colored square and the noise than children or adults did.

adolescents had trouble learning that a cue that was previously linked to something aversive was now neutral and “safe.” If you consider that adolescence is a time of exploration when young people develop greater autonomy, an enhanced capacity for fear and a more tenacious memory for threatening situations are adaptive and would confer survival advantage. In fact, the developmental gap between the amygdala and the prefrontal cortex that is described in humans has been found across mammalian species, suggesting that this is an evolutionary advantage.

As a psychiatrist, I’ve treated many adults with various anxiety disorders, nearly all of whom trace the origin of the problem to their teenage years. They typically report an uneventful childhood rudely interrupted by adolescent anxiety. For many, the anxiety was inexplicable and came out of nowhere.

prescription sales for stimulants increased more than fivefold between 2002 and 2012. This is of potential concern because it is well known from both human and animal studies that stimulants enhance learning and, in particular, fear conditioning.

More and more of us are sedentary, spending most of our time indoors. We eat industrial food much altered from its natural sources, and there is reason for concern about how our changed eating habits are affecting our brain activity and our moods. We are deluged by an unprecedented overload of information and stimulation in this age of the Internet, email, mobile phones, and multimedia, all of which favor social isolation and certainly affect our emotional (and physical) health.

e we are gathering scientific evidence for the benefits of living close to nature, not simply for enjoying its beauty or getting spiritual sustenance but for keeping our brains and nervous systems in good working order.

It may seem baffling, but the explanation is simple: the human body was never designed for the modern postindustrial environment.”

I believ

Human beings evolved to thrive in natural environments and in bonded social groups. Few of us today can enjoy such a life and the emotional equilibrium it engenders, but our genetic predisposition for it has not changed.

Possibly, the deterioration of emotional well-being characteristic of contemporary urban life represents a cumulative effect of lifestyle changes that have been occurring over many years, an effect that is now suddenly obvious.

Not only do we suffer from nature deficit, we are experiencing information surfeit. Many people today spend much of their waking time surfing the Internet, texting and talking on mobile phones, attending to email, watching television, and being stimulated by other new media—experiences never available until now.

The allure of synthetic entertainment—television, the Internet—is eerily reminiscent of the false promise of industrial food. It seems like a distillation of the good aspects of a social life, always entertaining yet easy to abandon when it becomes tedious or challenging. But, like junk food, it is ultimately unsatisfying and potentially harmful. Our brains, genetically adapted to help us negotiate a successful course through complex, changing, and often hazardous natural environments, are suddenly confronted with an overload of information and stimulation independent of physical reality.

Being distracted by the second task didn’t hurt actual performance on the first task, but it did impair the subjects’ ability to be introspective (again, by accurately self-reporting how they did). The finding supports previous widespread evidence that multitasking leads to lower cognitive performance.

If you are awake for 16 hours, turning on or checking your phone 85 times means doing so about once every 11 minutes (and doesn’t account for internet use on a computer), and 5.05 hours is over 30 percent of the day. What might be the effect on reflection of this compulsive behavior?

“That hints at the way that, as our technologies increase the intensity of stimulation and the flow of new things, we adapt to that pace,” Mr. Carr said. “We become less patient. When moments without stimulation arise, we start to feel panicked and don’t know what to do with them, because we’ve trained ourselves to expect this stimulation — new notifications and alerts and so on.”

Mr. Carr also noted counterarguments: Formulating relatively simple thoughts on the internet can yield more complex ones through real-time exchanges with others, and people whose reflex is to post a notion hastily rather than let it sit may not have been the most deliberative thinkers in a pre-smartphone time, either.

“We’ve adopted the Google ideal of the mind, which is that you have a question that you can answer quickly: close-ended, well-defined questions. Lost in that conception is that there’s also this open-ended way of thinking where you’re not always trying to answer a question. You’re trying to go where that thought leads you. As a society, we’re saying that that way of thinking isn’t as important anymore. It’s viewed as inefficient.”

In general, one of the problems with treating depression “is that we’ve got a lot of medications that pretty much do the same thing,” Dr. Aaronson said. And when patients do not respond to those medications, “we don’t have a lot of novel stuff.”

The activity of the vagus nerve is difficult to measure directly, especially given how complex it is. But because some vagus nerve fibers connect with the heart, experts can indirectly measure cardiac vagal tone — or the way in which your nervous system regulates your heart — by looking at your heart rate variability, which are the fluctuations in the amount of time between your heartbeats, on an EKG.

Holding your breath and submerging your face in cold water can trigger the “diving reflex,” a response that slows the heart beat and constricts blood vessels. Some people who have tried it report that it has a calming effect and can even reduce insomnia. Others wrap an ice pack in cloth and place it on their chest to relieve anxiety.

“For wellness, try to maintain high vagus nerve activity through mindfulness, exercise and paced breathing,” Dr. Tracey said. “These are all very good for you.”

What you do is to take the different bits of material which you have gathered and feel them all over, as it were, with the tentacles of the mind. You take one fact, turn it this way and that, look at it in different lights, and feel for the meaning of it. You bring two facts together and see how they fit. What you are seeking now is the relationship, a synthesis where everything will come together in a neat combination, like a jig-saw puzzle.

Then and only then, Young promises, everything will click in the fourth stage of the seemingly serendipitous a-ha! moment: Out of nowhere the Idea will appear. It will come to you when you are least expecting it

In his third stage of the creative process, Young stresses the importance of making absolutely “no effort of a direct nature”: It is important to realize that this is just as definite and just as necessary a stage in the process as the two preceding ones. What you have to do at this time, apparently, is to turn the problem over to your unconscious mind and let it work while you sleep.

[W]hen you reach this third stage in the production of an idea, drop the problem completely and turn to whatever stimulates your imagination and emotions. Listen to music, go to the theater or movies, read poetry or a detective story.

articulates the increasing importance of quality information filters in our modern information diet. This notion of gathering raw material is the first step in his outline of the creative process:

Young calls the last stage “the cold, gray dawn of the morning after,” when your newborn idea has to face reality: It requires a deal of patient working over to make most ideas fit the exact conditions, or the practical exigencies, under which they must work. And here is where many good ideas are lost. The idea man, like the inventor, is often not patient enough or practical enough to go through with this adapting part of the process. But it has to be done if you are to put ideas to work in a work-a-day world. Do not make the mistake of holding your idea close to your chest at this stage. Submit it to the criticism of the judicious. When you do, a surprising thing will happen. You will find that a good idea has, as it were, self-expanding qualities. It stimulates those who see it to add to it. Thus possibilities in it which you have overlooked will come to light.

what’s perhaps most interesting is the following note he made to the postscript of a reprint: From my own further experience in advertising, government, and public affairs I find no essential points which I would modify in the idea-producing process. There is one, however, on which I would put greater emphasis. This is as to the store of general materials in the idea-producer’s reservoir. […] I am convinced, however, that you gather this vicarious experience best, not when you are boning up on it for an immediate purpose, but when you are pursuing it as an end in itself.

Experiments with adolescent boys found that they enjoyed a horror film more when their female companion (who was a research plant) was visibly scared.

Where there is no imagination – there is no horror

, researchers in one 2003 study randomly assigned one group of study participants to keep a short weekly list of the things they were grateful for, while other groups listed hassles or neutral events. Ten weeks later, the first group enjoyed significantly greater life satisfaction than the others

acting happy, regardless of feelings, coaxes one’s brain into processing positive emotions. In one famous 1993 experiment, researchers asked human subjects to smile forcibly for 20 seconds while tensing facial muscles, notably the muscles around the eyes called the orbicularis oculi (which create “crow’s feet”). They found that this action stimulated brain activity associated with positive emotions.

gratitude stimulates the hypothalamus (a key part of the brain that regulates stress) and the ventral tegmental area (part of our “reward circuitry” that produces the sensation of pleasure).

In the slightly more elegant language of the Stoic philosopher Epictetus, “He is a man of sense who does not grieve for what he has not, but rejoices in what he has.”

In addition to building our own happiness, choosing gratitude can also bring out the best in those around us

when their competence was questioned, the subjects tended to lash out with aggression and personal denigration. When shown gratitude, however, they reduced the bad behavior. That is, the best way to disarm an angry interlocutor is with a warm “thank you.”

A new study in the Journal of Consumer Psychology finds evidence that people begin to crave sweets when they are asked to express gratitude.

There are concrete strategies that each of us can adopt. First, start with “interior gratitude,” the practice of giving thanks privately

he recommends that readers systematically express gratitude in letters to loved ones and colleagues. A disciplined way to put this into practice is to make it as routine as morning coffee. Write two short emails each morning to friends, family or colleagues, thanking them for what they do.

Finally, be grateful for useless things

think of the small, useless things you experience — the smell of fall in the air, the fragment of a song that reminds you of when you were a kid. Give thanks.

In the parts of the human brain used earlier in the processing stream, regions stimulated by specific features like color, motion, and direction are a major part of the search. However, in the dorsal frontoparietal network, activity is not confined to any specific features of the object.

. By watching the intraparietal sulcus (IPS), located within the dorsal frontoparietal network, the researchers were able to note not only whether their subjects found the objects, but also how confident they were in their finds.

The IPS region would be stimulated even if the object was not there, said Eckstein, but the pattern of activity would not be the same as it would had the object actually existed in the scene.

"As you go further up in processing, the neurons are less interested in a specific feature, but they're more interested in whatever is behaviorally relevant to you at the moment,"

Thus, a search for an apple, for instance, would make red, green, and rounded shapes relevant.

"For visual search to be efficient, we want those visual features related to what we are looking for to elicit strong responses in our brain and not others that are not related to our search, and are distracting,"

"What we're trying to really understand is what other mechanisms or strategies the brain has to make searches efficient and easy,

Then, fMRI data from 700 participants suggested that womens' stronger reactivity to negative emotional images is linked with increased activity of motor regions of the brain.

The findings may help scientists to come to a better understanding of gender differences in neuropsychiatric conditions, which may pave the way for improved treatment options.

"Women are more likely to develop major depression, anxiety disorder, and post-traumatic stress disorder, all of which are related to emotional dysregulation," Milnik said. "We hope that understanding the neural correlates of sex-specific emotional processing will be an important step towards elucidating the mechanisms linked to sex-dependent emotional dysregulation."

The role of neuroscience in architecture is a contemporary concept that attaches scientific proof, measurement and research to the design of buildings.

The brain controls behavior, and genes control the design and structure of the brain. Science shows that environment can modulate the function of genes and, ultimately, the structure of the brain. So if changes in the environment change behavior, architectural design can change it too.

It has a direct impact on wellness issues and a direct influence on activity within that space.”

science has proved that natural lighting stimulates positive brain function and helps students learn. “Visual access to sky, trees and landscape stimulates brain function,”

The research argues that not only do we need order but our brain likes hearing stories

According to the book, humans are a wall-hugging species that avoids the center of open spaces. People who are outside seem more comfortable when buildings create a roomlike feel, surrounding them on several sides, Hollander said.

People also respond more positively when they can identify a “face” in building design — windows as the eyes, doors as the mouth and so on.

“Humans have a clear bias for curves over straight or sharp lines,” Hollander said. Studies have shown that curves elicit “feelings of happiness and elation, while jagged and sharp forms tend to connect to feelings of pain and sadness.”

because the seat of power of the American president — the Oval Office — is curved, the room may carry a psychological advantage for its occupant.

bilateral symmetry that humans prefer, with the desk centered on its longer axis.

Neuroscience shows that light triggers brain reactions far beyond vision. “It has an impact on heart rate,” she said

“This is a human condition that affects our well-being,” Dougherty said. “Why not take the utmost advantage of our capabilities? … Hopefully, the days of windowless classrooms to prevent vandalism and distraction are over.”

“The net is designed to be an interruption system, a machine geared to dividing attention,” Nicholas Carr explains in his book “The Shallows: What the Internet Is Doing to Our Brains.” “We willingly accept the loss of concentration and focus, the division of our attention and the fragmentation of our thoughts, in return for the wealth of compelling or at least diverting information we receive.”

Addiction is the relentless pull to a substance or an activity that becomes so compulsive it ultimately interferes with everyday life

Denial is any addict’s first defense. No obstacle to recovery is greater than the infinite capacity to rationalize our compulsive behaviors

According to one recent survey, the average white-collar worker spends about six hours a day on email.

The brain’s craving for novelty, constant stimulation and immediate gratification creates something called a “compulsion loop.” Like lab rats and drug addicts, we need more and more to get the same effect.

Endless access to new information also easily overloads our working memory. When we reach cognitive overload, our ability to transfer learning to long-term memory significantly deteriorates.

By that definition, nearly everyone I know is addicted in some measure to the Internet. It has arguably replaced work itself as our most socially sanctioned addictio

t we humans have a very limited reservoir of will and discipline. We’re far more likely to succeed by trying to change one behavior at a time, ideally at the same time each day, so that it becomes a habit, requiring less and less energy to sustain.

Now it was time to detox. I interpreted the traditional second step — belief that a higher power could help restore my sanity — in a more secular way. The higher power became my 30-year-old daughter, who disconnected my phone and laptop from both my email and the Web.

During those first few days, I did suffer withdrawal pangs, most of all the hunger to call up Google and search for an answer to some question that arose. But with each passing day offline, I felt more relaxed, less anxious, more able to focus and less hungry for the next shot of instant but short-lived stimulation. What happened to my brain is exactly what I hoped would happen: It began to quiet down.

I had brought more than a dozen books of varying difficulty and length on my vacation. I started with short nonfiction, and then moved to longer nonfiction as I began to feel calmer and my focus got stronger. I eventually worked my way up to “The Emperor of All Maladies

I am back at work now, and of course I am back online. The Internet isn’t going away, and it will continue to consume a lot of my attention. My aim now is to find the best possible balance between time online and time off

I also make it my business now to take on more fully absorbing activities as part of my days. Above all, I’ve kept up reading books, not just because I love them, but also as a continuing attention-building practice.

I’ve retained my longtime ritual of deciding the night before on the most important thing I can accomplish the next morning. That’s my first work activity most days, for 60 to 90 minutes without interruption. Afterward, I take a 10- to 15-minute break to quiet my mind and renew my energy.

If I have other work during the day that requires sustained focus, I go completely offline for designated periods, repeating my morning ritual. In the evening, when I go up to my bedroom, I nearly always leave my digital devices downstairs.

Now we have a body of research that makes the connection between stress and addiction definitive. More surprising, it shows that we can change the path to addiction by changing our environment.

Neuroscientists have found that food and recreational drugs have a common target in the “reward circuit” of the brain, and that the brains of humans and other animals who are stressed undergo biological changes that can make them more susceptible to addiction.

In a 2010 study, Diana Martinez and colleagues at Columbia scanned the brains of a group of healthy controls and found that lower social status and a lower degree of perceived social support — both presumed to be proxies for stress — were correlated with fewer dopamine receptors, called D2s, in the brain’s reward circuit

The reward circuit evolved to help us survive by driving us to locate food or sex in our environment

Today, the more D2 receptors you have, the higher your natural level of stimulation and pleasure — and the less likely you are to seek out recreational drugs or comfort food to compensate

people addicted to cocaine, heroin, alcohol and methamphetamines experience a significant reduction in their D2 receptor levels that persists long after drug use has stopped. These people are far less sensitive to rewards, are less motivated and may find the world dull, once again making them prone to seek a chemical means to enhance their everyday life.

Drug exposure also contributes to a loss of self-control. Dr. Volkow found that low D2 was linked with lower activity in the prefrontal cortex, which would impair one’s ability to think critically and exercise restraint

Food, like drugs, stimulates the brain’s reward circuit. Chronic exposure to high-fat and sugary foods is similarly linked with lower D2 levels, and people with lower D2 levels are also more likely to crave such foods. It’s a vicious cycle in which more exposure begets more craving.

At this point you may be wondering: What controls the reward circuit in the first place? Some of it is genetic. We know that certain gene variations elevate the risk of addiction to various drugs. But studies of monkeys suggest that our environment can trump genetics and rewire the brain.

simply by changing the environment, you can increase or decrease the likelihood of an animal becoming a drug addict.

The same appears true for humans. Even people who are not hard-wired for addiction can be made dependent on drugs if they are stressed

Is it any wonder, then, that the economically frightening situation that so many Americans experience could make them into addicts? You will literally have a different brain depending on your ZIP code, social circumstances and stress level.

In 1990, no state in our country had an adult obesity rate above 15 percent; by 2015, 44 states had obesity rates of 25 percent or higher. What changed?

What happened is that cheap, calorie-dense foods that are highly rewarding to your brain are now ubiquitous.

Nothing in our evolution has prepared us for the double whammy of caloric modern food and potent recreational drugs. Their power to activate our reward circuit, rewire our brain and nudge us in the direction of compulsive consumption is unprecedented.

The processed food industry has transformed our food into a quasi-drug, while the drug industry has synthesized ever more powerful drugs that have been diverted for recreational use.

Fortunately, our brains are remarkably plastic and sensitive to experience. Although it’s far easier said than done, just limiting exposure to high-calorie foods and recreational drugs would naturally reset our brains to find pleasure in healthier foods and life without drugs.