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The first step is to calm the waters. This is an excellent regulation protocol for neurodivergent folks, and a great on-ramp for meditation-proper.
The aim is to stabilise your dopaminergic environment. By raising tonic dopamine you can reduce the impact of phasic spikes, which will make your life less painful and jagged and jarring and noisy.
In order to do this we choose a rhythmic motion which has enough stimulation to hold our attention in our current state, and we use that motion to bring stability to our dopaminergic signalling. Over time the waves will stabilise and you can step down to a gentler meditation, and so on and so forth. The effects are cumulative over minutes, hours, days, months and years.
When we feel surges of motivation we do not let ourselves get carried away, and when we feel a crash we do not collapse. The key is to keep a constant drip-drip-drip of dopamine trickling through our systems so the pool starts to hold more water.
adayindopamine = how a dopaminergic warm-up will change your life
dvarfundamentals = how dopamine variability works
meditationfunction = how this regulation calms the waves
whatisdvar = how dvar is a global value that increases suffering
Phasic waves in tonic pools.
this is the 'purifing the mind' which buddhist traditions talk about; it is how you open the doorway to really deep work on your psyche
Regulation protocol
dvar0.9-1.0 emergency protocol
dvar0.5-0.9 high stimulation meditations
dvar0.25-0.75 moderate stimulation meditations
dvar0.0-0.5 low stimulation meditations
Avoid high-stimulation activities in the morning or evening. Tonic dopamine is low at these times, and strong spikes will overshoot, leading to a later crash or disrupted sleep. Warm the system up gradually and cool it down properly. This is why screens before bed are problematic.
dvaroveraday // dvaroveralifetime // dvarnibbana // dvardiagnostics // substances
Have pride when you regulate. This is metacognition and intentional intervention; it's not something many people can do.
Once stable, proceed to deconditioning.
The cycle between regulation and deconditioning is one you repeat with every step. Deconditioning will not work unless you are regulated.
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