Low social media dopamine reddit. The social media dopamine trickle is real.

Low social media dopamine reddit. Dopamine drives forward the evolution of our species.

Low social media dopamine reddit Low dopamine social media. Not just porn though. My understanding is to refrain from what I have categorized as "filler activities" so like if I'm away from home it'll be low effort mobile games or browsing social media. But now I’m realizing that I’m using it exactly how I did before— to escape. At that time, we thought about the relevance of the script and movie-making methods that will release dopamine (basically getting satisfaction and engaging/hooking people on to the movie). I just interviewed Andrew Huberman on why you shouldn't rely on stimulants (like nicotine) when lacking motivation, the dangers of spiking dopamine without effort, his workout & supplement routines, using NSDR to boost dopamine, and how he handles social media backlash. This is why caffeine and other dopamine releasing agents can cause a comedown if used in excess. Dopamine is a neurotransmitter, which helps with motivation, but is also used to measure the addictive potential of any behaviors or drugs. Video games and social media gets us used to the high reward low effort dopamine cycle. Sometimes we scroll social media because we feel anxious. I have a tiktok, reddit, twitter, and instagram account. this detox is my first step toward a life where I prioritize real, meaningful experiences over digital noise. Jdip’s social media hall of shame!🤡 What’s the REAL reason his SM is gone, lil miss “my husband is social media less and it’s truly one of THE most attractive things…???” 🙄 “God knew EXACTLY what I needed: a man that’s not looking for attention, a dopamine hit, or validation from others. Even smaller stimuli compounded over time can reduce our dopamine levels in the long-term: compulsively checking the news or social media (including Reddit or Youtube) presents us with an endless stream of potentially intriguing content, and spikes our dopamine levels with each new thumbnail or heading. It’s okay to do nothing sometimes also, but throw in a book in that time instead of “doom-scrolling” social medias. Social media takes reading to the next level by also having you rehydrate social experiences without another actual human being present. Concentrating on an activity is challenging, but not impossible. Just stick to Reddit and YouTube. ive had enough and am ready to reclaim control of my time. Having ADHD allows us to forget that our behaviors still have their consequences, and forming a dependency on dopamine from social media / your phone is still entirely possible as it's own thing. This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. I consume 400mg of caffeine pretty much every day and I can feel that my brain is fried. Ok, you have some newer age problems then. Hey, I deleted TikTok about a week ago as Step One in my journey to filter social media out of my life. Say, you’re at work and you start browsing social media, or playing a mobile game in the break, or constantly checking your text messages – all this stimulates your brain and makes it more difficult to concentrate on your work, you aren´t going to feel like doing low dopamine work since you aren’t motivated. I am trying to get dopamine form hardwork. You can’t replace internet porn with low stimulus activities but you can replace addictive habits like scrolling reddit/social media/tv with some of these. Hello, we are H&B team. ): All of a sudden, studying, exercising, and doing things I usually consider a pain in the ass, become much more appealing to me, and I actually become somewhat interested in them. /r/MCAT is a place for MCAT practice, questions, discussion, advice, social networking, news, study tips and more. grad student)have been improved . For example an e-reader, that can only open e-books and nothing else is just as healthy as a regular book. made the decision to quit Instagram and other addictive social media for the next 30 days. When we're participating in a dopamine envoking activity (whether that be exersize, studying, eating, sex), more dopamine is released until it peaks then drops below the baseline dopamine levels (postpartum depression) and eventually recovers. comment At the beginning of 2023 I got off of social media for 9 months. In case you don’t know what dopamine detoxes are, they’re just two weeks where you don’t allow yourself any easy dopamine sources like Netflix/tv, YouTube, video games, junk food, social media, drugs (aside from prescribed). avoid consuming without producing. I always thought I was an introvert because I hate crowds and navigating new social situations, then I thought I was an extrovert but autistic, because I hate crowds but love having rowdy infodump conversations with other ADHD/autistic folks, and now I'm thinking maybe I AM an introvert, I just also rely on dopamine from (safe, comfortable Normally I split first 2 hours doing cardio (elliptical and thread mill) and the last hour doing resistance training. This includes YouTube, Facebook, Instagram, Reddit, Discord, etc. We want to be replacing addictive activities with these easy low stimulus activities that will give us slight amounts of dopamine. A dopamine releasing agent (DRA) is a type of drug which induces the release of dopamine in the body and/or brain. I will also eliminate texting. Jerking of or cocaine or even social media. Those who know science can use dopamine for their own purposes. That dose of ALCAR all at once is very high. Try a lower dose. It was really hard to quit, but its made a world of difference. We are college students wanting to help our society to tackle the problem of social media over use. I was a mess. This leads to anxiety. Nothing makes me feel much except for vaping, social media, gaming, etc. Dopamine is a neurotransmitter involved in the motivation and reward pathways. v. Set limits on your phone. There's a bunch of stuff that comes up from "dopamine scrolling" but I would take all of it with a grain of salt and consider who's writing it and whether they're trying to sell you something. Welcome to Dopamine Detoxing. Hold button for 10 sec = level up = dopamine hit. Social media hijacks these systems and destroys your ability to focus. 2 clicks = funny picture = dopamine hit. I also don't feel bad about scrolling social media a lot. You want dopamine, and you want it in abundance. i'm resetting my habits and reducing dopamine overload. Jan 9, 2025 · Right now, if you have indulged for a long time on doom scrolling, unhealthy food, social media, video gaming, etc. Distraction-Dopamine-Disruption: Our inclination to being distracted also comes down to neurobiology. I have a serious issue being productive and focusing. Anyhow working of the neurotransmiters are all connected so you may take into consideration all of it in your state. It's part of the process mate! Basically, social media causes very quick and intense spikes in dopamine. One day I stumbled across a YouTube clip regarding dopamine detoxing by Andrew Kirby (the creator and only mod of this reddit). So what's left? Really passive, low-effort things like scrolling on social media give you a little reward, but more importantly, they don't ask much of you either. Try to limit your use. Understanding Dopamine: Dopamine is a chemical in your brain that plays a big role in feelings of pleasure and happiness. e. Yes. I take 600mg three times per day, spaced out by 8 hours. they literally they us this like once a year. The downside to dopamine, though, is clear: it can also generate undesirable addictions and cravings. I’m only allowed to use social media for business and content creation purposes; I cannot use it for entertainment. Video games, social media, mindless YouTube surfing and eating junk food. and the sense of dopamine we get through doing productive things that are good for us is not as quick, simple, or easy so the body gets addicted to those patterns of reaching for the quickest easiest way to get a hit of dopamine. Hello everyone, In the episode about dopamine,Huberman says that you can raise your base line “wavepool” of dopamine by taking a cold shower. It’s a part of your brain’s reward system, meaning it helps you feel good when you do something enjoyable. This is the mort important tip I can give you. What makes tech fucked up for our dopamine release, is that it is always available, constantly trying to grab your attention with notifications etc and the things we do with it, like social media, streaming, gaming etc. There are a lot of instructional videos that are around 30 minutes, and it should be very difficult to pull dopamine from those. ” 🧐🤡 In order to "restore" dopamine circuits you have to quit all the quick stimulations (porn,social media,games,drugs and booze,etc). 24 or 48 hours will not reset your brain just because you stared at a wall. After that, you get a low and experience cravings. There are many solutions here, like taking a walk outside, drinking water, cleaning up, or doing a Dopamine is the absolute prime way of lowering prolactin levels. hydrophobic), whereas for dopamine re-uptake inhibitors it is enthalpy-driven (i. (mind you it would be like 4 days backpacking, 1 day back with social media, then repeat), so maybe just need uninterrupted time. Dec 1, 2024 · Are you struggling with doom scrolling or find yourself caught up in endless high-dopamine activities? Are you constantly distracted and can't get Jan 14, 2025 · For the whole 30 days, I completely blocked social media in the morning and at night, and I started using grayscale aggressively; All in, it made a huge difference and helped me go from a crazy high number of screen time down to more like 2 hrs/day On apps like Instagram, TikTok and YouTube, you can literally doomscroll for hours on end until you feel your dopamine receptors have finally had enough. That's how you start to relate low intensity stimulus related to dopamine circuits (clean room, exercise, etc). Triggered by perceived or actual scrutiny from others. Dopamine is a chemical to be nourished, like you said it increases your motivation! A great natural supplement that boosts Dopamine is L tyrosine, the recommended dosage is one 800mg capsule a day. It sort of works for me. Give yourself a dedicated day of the week to check social media. i will not Stay away from what you use to bombard yourself with dopamine, and go for more long-form, educational content. Sometimes we scroll through social media because we want to feel close to friends. . I see a lot of Reddit posts from users that try to quit caffeine, sugar, porn, social media, Netflix, artificial sweeteners all at once because you've seen this Dopamine Detox trend. The same things we’re saying about social media are similar things said in the past about radio, TV, the computer, etc. Sleep 8 hours. I spent the last two months barely using social media other than watching a lot of YouTube cause that doesn't feel like social media to me (the way that Instagram does), and having a scroll through Instagram for a couple minutes every now and then to see if friends had posted. Try to limit the amount of “cheap” dopamine you get in the first half of the day. learn to be bored and be ok with boredom. Social media gives you dopamine hits. r/AskReddit is the place to ask and answer thought-provoking questions. Tldr: If you peak your dopamine with pleasurable activities, it falls below baseline. Social Media and Dopamine: When you use social media your brain releases dopamine. Stay strong brothers and sisters!! I just interviewed Andrew Huberman on why you shouldn't rely on stimulants (like nicotine) when lacking motivation, the dangers of spiking dopamine without effort, his workout & supplement routines, using NSDR to boost dopamine, and how he handles social media backlash. Read, write, watch objectively informative things that make you think. Too much dopamine for a extended period of time is bad especially if it's instant gratification. Music, Netflix, YouTube, Reddit help a lot to distract my mind and kill the time. Hang in there, it will get better. Dopamine drives forward the evolution of our species. Halfway through September I came back to Snapchat, instagram, and TikTok because I went to college. TkTk and scroll videos are the worst for your dopamine system; The way I've fixed it was by weaning off, going to less destructive platforms (reddit), having none of the apps on my mobile, etc. I'm addicted to my phone, social media, and short term gratification as a whole. Hell yeah there is something to this. Children raised with ipads and smartphones who browse tailored content that has been designed to get them addicted to viewing it will suffer the most from this. We need to stop the fast reward loop, then engage in a healthy fast reward loop then gradually move up to medium and progressively longer reward loops, which is what Complete Guide to Get rid of Social Media Addiction (Reddit + YouTube + Instagram) + Psychology Explained Overview and Psychology: So while i was learning about how marketing and psychology is used by social media companies to keep your attention, i very soon found the widely used successful way of doing this is by repeated dopamine hits to The #1 social media platform for MCAT advice. watching crap online will never make you an expert unless you practice 10 times as long. 8)Intermittent Fasting with 36-72 hours between AG1 meals 9)Avoid any and all exercise to avoid the production of any unwanted dopamine 10)I only do jobs/hobbies I actively dislike to force me to focus to end them faster 11)Sauna/IR If your overall health is great you shouldn’t feel a lack of motivation or enjoyment. Dishes piled up. 1. Like eating sugary foods because surely those calories will help you survive. You want to build, create, and learn. because the dopamine from social media isn’t exactly neutral, social media apps want you to actually be addicted. This where you shut of from external sources of dopamine / behaviours like social media by setting time slot in the day to when you can do them. I’ve seen friends that used to be on heroin get super addicted to social media like ridiculously. Dopamine detox is a cool 24 hour or 48 hour challenge you can do. Social media isn’t inherently a bad thing, it’s excess use is. I feel disappointed in myself. For example, you could allow yourself to watch one 30 minute documentary during your meals. Whenever I delete my apps for a few days, this feeling goes away. Anything, except seek other dopamine highs to compensate for your low. Now, it must be noted that in the beginning, the dopamine released from accomplishing small tasks or goals won’t be nearly as big as that released from things like gaming, social media, nicotine, booze, marijuana, etc, etc. V. I deleted TikTok and instagram again but kept Snapchat to talk to family. This is the core mechanism of addiction. You scroll down. (All of these things contribute towards dopamine synthesis) I would also suggest avoiding things that provide instant gratification such as spending a lot of time on social media and the infinite scroll or porn. Baseline is the amount of dopamine you have in general. The problem is that social media platforms are designing apps to stimulate the viewer, and the only way that continent gets views, algorithmically speaking is if they make a very stimulating piece of content, but not all content is stimulating, that something can be good, and not stimulating in terms of attention, span or high dopamine fixation View community ranking In the Top 5% of largest communities on Reddit. Start small. The answer is no. COMT is an enzyme responsible for breaking down dopamine. and detoxify from the digital clutter and get off the stimulus from social media. By the end of November, I want dating apps deleted, and by December, both Instagram and Snapchat deleted. bottom line is: it's officially out of The myth of 'Dopamine detoxes' and dopamine is 'bad' are social media trends not based on science. Hobbies are impossible for me with social media apps installed. A solution to this would be to call or text a friend to hang out, or to call a family member to catch up. It begins with an action, such as posting a photo or status update, which creates anticipation for a response. Learn a song, paint a picture, reorganize your house, read a book, knit a hat, write a story, go for a hike, etc. This is completely different from the other apps that just suck your brain away. I napped 2-3 hours every day after work. I get terrible sleep at least 3 times a week, and I have begun to wonder if dopamine is affecting or may be the cause of my mind racing at night. So when I'm low, I am unmotivated to do long term gratification things like art etc and more drawn toward quick fixes, like social media, binge eating or video games. Check out his episode with Anna Lembke (author of the book Dopamine Nation) and his latest apparence in Joe Rogan's podcast. Not counting anti-social media i. I use my phone all the time for that on Facebook reels and even Pinterest. If you constantly have a source of short term high dopamine kicks which require low effort like social media, certain types of games, and smoking a joint. So apparently Social Anxiety is thought to be best treated by raising Dopamine, as well as GABA, the former being the reason MAOIs like Nardil are so considered good for the condition, and the latter why Benzos and Alcohol work well. Right now we are all addicted to very quick easy sources of dopamine through social media and T. The theory is that too much dopamine from t. im tired of spending over three hours each day on things that add little value to my life. First, I don't remember the last time I lost myself in an activity and forgot about time, even when it came to highly-pleasurable activities such as gaming, watching TV-shows or movies and scrolling social media feeds. I've done extensive travel backpacking with very limited social media and it wasn't enough. Reply reply More replies Hmm not sure this would be enough for me. ive had enough and am ready to reclaim control of my time and stop squandering over three hours each day on distractions. The addictive nature of scrolling/social media and dopamine release is well known. If it were, pretty much everyone would easily accomplish their goals off the bat. Do you mean dopaminergic drug addiction? You can't be addicted to dopamine, part of addiction involves dopamine dysfunction that usually arises from illness, environmental pollution, or most commonly, drug abuse. As a reminder, here are the rules of my dopamine fast: 1) No social media. These projects consume me, remove my urge to check social media and boost my self-esteem when completed. Satisfaction. My sleep schedule was a disaster. Its really helping me to improve my focus levels and my ability to study for more long hours (i am engg. Once their dopamine tolerance gets too high, they simply aren't able to enjoy low dopamine behaviors. This is our first step to achieve the focus we deserve on our road to success. Your brain releases dopamine to reward you whenever you do something that is supposed to be beneficial for you. People are absolutely addicted to using their phones all day, every day, doing nothing but mindless browsing of social media, reddit, youtube, and other easy-access dopamine fixes. I was so tired my brain was not working well enough to leting me know I was so tired. A DRI the mechanism of action at the dopamine transporter (DAT) for dopamine releasers/substrates is entropy-driven (i. Dopamine is largely responsible for motivation, desire, and cravings. Eyal is trying to make the argument that social media isn't addictive and then goes on to list ways for people to manage social media that sound suspiciously like addiction recovery programs. So we really felt like It's due to the continuous usage of social media like Instagram and TikTok due to the dopamine hit for every short video. I should have noticed it earlier and I’ve been struggling with a lot of dissonance in my “personality change”, when it was a combination of long term depression (around 5years now) and addiction. Reading is already quite different from 3D activities because you are staring at a flat surface and rehydrating the pictures. Basically, I have been very addicted to dopamine since being like 11-12 (I am 20 now for reference). With social media and endless amounts of information from devices, we have limitless opportunities for immediate dopamine hits. THis helps reset your dopamine levels back to normal, and will make you more sensitive to new forms of dopamine. I’ll probably get social media like Facebook to only stay in touch with old family and not have the app on my phone. Spikes in dopamine are always followed by drops in dopamine. it doesn’t happen just because social media is so awesome, it can be but it’s the intention of the companies to sell our attention for money/profit. this, I still need my memes. You need to "dopamine detox" in that you need to do a lot fewer high dopamine activities that are endless. This applies to all things that stimulates too much dopamine. It's handicapped me so much in school and I fear for my future career because of it. That's when you will feel low and have urges to binge. the stakes aren’t the same I stopped social media and video games. Aug 22, 2024 · The Social Media Dopamine Loop: How It Works. It’s called “process addiction” and as gamblers know, it can be as powerful as a chemical addiction. If I see anyone attractive I immediately phantasize gross stuff to avoid a possible erection and dopamine spike. i still sometimes get sucked in by youtube and the only way to stay off is to never go there. Or pick up chess. And then I get depressed because I am so low on happy chemicals and stimulation. I am currently on dopamine detox, i've disable all my social media , restricted my screen time to 1hr ,no short content , no PMO, started meditation and workout. Distress in social situations, causing impaired functioning in daily life. But I have cut down almost half of my previous consumption. Just look at how social media is designed. Let’s say you open Instagram, see a post stimulating your brain, and get a dopamine hit. 45M subscribers in the AskReddit community. When someone reads "Dopamine Detox", they will conclude Rhonda Patrick here. You basically have to be bored a couple of weeks (I've done it 3 times and after 2+ weeks I saw results). And due to this there is a lower "reuptake" of dopamine at all other times. No social media. If SSRIs raise prolactin, then it is because the high serotonin levels are preventing the release of dopamine to combat prolactin levels, therefore the existence of elevated dopamine levels is not causing low dopamine, it is caused by low dopamine. For me, one way I’ve been able to minimize my time on reddit while also feeling like I’m getting value is reduce the amount of videos in your feed. Do stuff you like to do outside of your phone. writing a single line of code makes you I have tried doing the dopamine detox but I get very fidgety and irritable when I don’t have anything to constantly scroll through. Create unnaturally high dopamine spikes, which then depress baseline dopamine levels which gets the addict to seek more of the drug to feel ‘normal’. Well, first of all dopamine is your body's main reward chemical. Shit's toxic, so happy I got Facebook out of my life years ago. I’ve done this and it’s worked great but… I was wondering what are some other ways you can increase your dopamine naturally ? I’m really struggling to focus these days even though I’m on Chronic abuse of some "hard" drugs can burn out dopamine receptors, but a few weeks of abstention from social media isn't going to regrow your synapses. Ergo; if you slow it down (like with caffeine), levels go up for a while. If it runs too fast, you get low dopamine levels. If I'm home that's looking at my most recent steam games and seeing what of those I want to play at the time. Also I don’t do any other social media. The MCAT (Medical College Admission Test) is offered by the AAMC and is a required exam for admission to medical schools in the USA and Canada. As you accomplish this you will experience natural dopamine. I love solving "problems/puzzles"; it's a key part of my ADHD, gives me a huge dopamine rush. Physical symptoms may include: blushing, excess sweating, trembling, palpitations, and nausea, stammering, along, rapid speech, panic attacks. Low baseline dopamine reduces your motivation to do anything. Point to at least 8hs of sleep. THAT WILL NOT WORK. Dopamine addiction is not a thing. The dopamine feedback loop in social media is a complex mechanism that keeps users coming back for more. I took a step back and realized that I have a severe social media addiction. Never cleaning my apartment. I set aside time at work to work on problems which may yield "interesting" results. High dopamine spikes = dopamine resistance = low baseline dopamine = low happiness = low motivation = failure at everything When talking about dopamine, we need to distinguish between dopamine baseline and dopamine spikes. Welcome to Dopamine Detoxing, by Andrew Kirby. We are all being addicted and the struggle is real. The social media dopamine trickle is real. Doing nothing is boring, and leads to less dopamine. Dopamine shows up in multiple neural pathways but the relevant one seems to be the reward pathways. My dopamine tolerance over time changed that I started enjoying doing things that were “low dopamine inducing” because they were more fun than doing nothing. -After an extended period of time goes by being deprived of my usual gluttonous meal of cheap dopamine (social media, porn, video games, etc. We will give out a step by step, informative guide on how to conquer our compulsion in just weeks. /porn/drugs/games, makes it harder to do lower dopamine activities. ive made the decision to quit instagram and other reel-type social media for the next 30 days. People who are addicted to video games, social media or internet pornography experience the same thing. I'm not trying to discredit / invalidate what you're saying, but I think it will be healthy for you to try to develop a new habit every morning. They're spikes because your dopamine levels rise quickly (making you feel happy/rewarded) and then drop quickly (making you feel low/unsatisfied). Dopamine releasing compounds can deplete dopamine levels in the synaptic cleft over time through various mechanisms, including downregulation and desensitisation of the DA receptors. Start with a Dopamine Detox, then maintain a Dopamine Fast. The problem with dopamine is that it gets us hooked on things that give us short-term gratification but not much else: cookies, alcohol and social media are all high in dopamine. I will be having a few amazing days of enjoying my hobbies and engaging with my interests and then think to myself, "Wow! I've fixed myself! I can redownload social media; it will be different this time!" Plot twist You can try to find bigger satisfaction from new hobbies or crafts. I recently stopped using instagram and all the social medias with photographs and visually intense content. The proposed solution is to take some time away from high dopamine activities in order to better balance your dopamine levels, which makes boring tasks more entertaining to complete. Being addicted to dopamine has affected my life so much that I cannot do much besides go to work, binge eat, and social media. The phone can be a blessing or a curse and the video games the same. High dopamine is the opposite. Force yourself to do 30 minutes of whatever you consider to be your hardest task for the day. Porn stimulates so much dopamine that your body reduces ghe number of dopamine receptors to adapt. I started Reading more and working more productively since I was so bored that I found no other option but to find ways to make work more enjoyable Top reasons for my ADHD brain being stuck on social media: Dopamine-seeking (solution: shop from my “healthy dopamine list” for something that catches my attention and hyperfocus on that instead of my phone) Burrowing to avoid difficult emotions (solution: find a safe place/person to express and process the emotions) Short-term payoff activities with low stimulus. What I hate is that I can make so much progress and be a completely different person for those 3-4 days but then relapse back to my old ways like nothing happened. And there are no "dopamine levels" like there are testosterone levels or anything like that. I used to be very active on social media but now I have deleted every app except Reddit (although I lately find myself getting addicted to Reddit too lol). Good thing about reddit (and other social medias to some extent) is you can curate what you are looking at. Even things that feel good, like doing a hobby or sport or reading a book or hanging with a friend, can cost "activation energy" that you might not have to spare. When I was researching about dopamine detox the fact was that I was not a dopamine junky that needed social media or video games. See the Required Reading for more. your dopamine receptors are almost certainly downregulated. conformational change). Low level of dopamine may cause panic attacks because you don't feel much feedback from your reward system so you wan't satisfy it as quick as possible. How to use this info to your advantage. Which begs the question: Is there anything that can be done to prevent this? The answer is you need to perform a dopamine detox. Andrew Huberman talks a lot about dopamine in his podcast. This would be things like social media - tv - procrastination- your typical bad habits so i totally banned youtube and social media other than using them for tutorials and replying to DMs i limited my clicker game to only once every 5 hours, only activities that are low in dopamine and are productive are allowed, like reading, learning languge, exersize, etc DAY 1 Social media is an example of how our evolution, in this case social aspects, was completely disrupted by technology causing all sorts of problems As for tribalism, deviance from the norm in animals is a massive red flag and signals the member should be avoided or even ostracized even when the 'norm' is wrong or harmful. However, there IS data supporting the idea that anticipation increases the pleasure you get from a reward. So while I don't think that "Dopamine Detox" is a valid scientific term, it still frames (in the reader's mind) critical goals for addiction therapy- which is recovering dopamine sensitivity to behaviors that are outside of the addict's addiction of choice (in this case, social media). I honestly don't know how to type this out and I am not sure if this is the right sub for this. The stimulation from social media/internet can create gnarly dopamine deficit states. the higher the spike, the lower the fall. per my phone statistics, i spend approx 16 hours on these social media apps 🙂 it's gotten to the point where i could be listening to a youtube video on my laptop while simultaneously scrolling through my tiktok feed. However, after those few days I relapse back to my old lifestyle of doing high dopamine activities again, like social media etc. wotm hynpnvd pevna onao mnrjplqp xvoxezh xcldr hxy ouhji skzmym jgywxh axinsrpj avttg kaejbo qkkmyyg