¿Notas que últimamente te cuesta mantener la concentración? 🤯 En este vídeo te cuento qué ocurre en tu cerebro cuando pasas demasiado tiempo viendo TikTok, Reels o Shorts, y lo más importante: cómo puedes volver a enfocarte.
Verás cómo estas plataformas estimulan los mismos circuitos de recompensa que se activan en un casino 🎰, afectando directamente a tu dopamina, tu atención y tu memoria. También te compartiré herramientas científicas —como la meditación y el mindfulness— para que puedas restaurar tu equilibrio mental y emocional.
En este episodio me acompaña Iris Martínez, La Psicóloga Espiritual, con quien exploramos cómo la ciencia y la espiritualidad pueden complementarse para ayudarnos a reconectar con nuestra mente y recuperar el control.
📚 Todo lo que comparto está fundamentado en investigaciones actuales de neurociencia y psicología.
Si te interesa comprender cómo funciona tu mente y descubrir formas prácticas de mejorar tu bienestar, suscríbete y acompáñame cada semana. Juntos exploraremos cómo la Ciencia y la Espiritualidad se entrelazan mucho más de lo que parece.
Desde una mirada científica y humana, comparto reflexiones sobre la conexión entre cuerpo, mente y percepción, con el propósito de ayudarte a vivir con mayor consciencia, claridad y profundidad. 🌿🧠
Soy investigador en este campo y creo firmemente que entender nuestros procesos biológicos puede guiarnos hacia una vida más plena y consciente. Gracias por formar parte de esta comunidad. ✨
📸 También puedes seguirme en Instagram, donde trato estos temas de manera más cercana: / albertxamena
📩 Contacto: colaboracion.albertxamena@gmail.com
📩 Contacto de Iris Martínez: en su web y en su Instagram / lapsicologaespiritual
🔬 Rigor científico
Bilali, A., et al. (2025). Association Between TikTok Use and Anxiety, Depression, and Sleepiness Among Adolescents: A Cross-Sectional Study in Greece. Pediatric Reports, 17, 34. 👉 Estudio reciente que analiza la relación entre el uso de TikTok y síntomas de ansiedad, depresión y somnolencia en adolescentes.
Clark, L., & Zack, M. (2023). Engineered highs: Reward variability and frequency as potential prerequisites of behavioural addiction. Addictive Behaviors. 👉 Explica cómo la variabilidad en las recompensas (como ocurre en redes sociales) puede ser un factor clave en las adicciones conductuales.
Mark, G. (2023). Regain Control of Your Focus and Attention with Researcher Gloria Mark. Microsoft WorkLab. 👉 Entrevista donde Gloria Mark muestra cómo la capacidad de concentración ha pasado de 2,5 minutos en 2004 a solo 47 segundos en 2023.
00:00Exactly likely if you are watching this video or you or someone very close to you
00:04be completely hooked on short videos, whether on one social network or another, it doesn't matter.
00:08And it's sadly normal to be hooked.
00:11In several articles we see how the average is almost two hours a day.
00:14And as you can imagine, this intensity of videos and videos and videos takes its toll.
00:19It's not free for your health.
00:21You do it on the bus, before bed, every time you relax, in the bathroom...
00:24But what is just entertainment for you is quite harmful to your brain.
00:29Today in this video we are going to see exactly what happens inside your brain when you are watching those mini videos,
00:34how they affect your mental health and what you can do to get out of there.
00:37This is a companion video to our three-part series on the impact screens have on us.
00:43And to tell you all about it, we have the great and wonderful Iris Martínez, the spiritual psychologist on Instagram.
00:48Follow her. Let's do it!
00:50The digital casino
00:51Although it may not seem like it at first glance, every time you move your finger to change video,
00:58At the brain level, the same thing happens as when you press the button in the casino to see if you get the three cherries.
01:04Iris tells us about it.
01:05If we look at evolutionary biology, we see that dopamine is not actually meant to make us happy,
01:11but its real function is to help us seek those uncertain but necessary rewards.
01:17For example, food, water, a partner, things like that.
01:21And that means it's not just activated when we find those rewards, but it's activated earlier, in the anticipation phase.
01:28It pushes us to action, to get up and to search.
01:31And that's what has actually made us such efficient explorers.
01:33If dopamine were only released when eating, we wouldn't look for new ways to feed ourselves.
01:37In this way, that same neural circuit that was activated before to give us those rewards,
01:43It is now activated every time you sweep any social network, looking for that source of gratification.
01:48Every new video is a potential meal that could save our lives.
01:52Or so your brain sees it.
01:54Poor.
01:54Sometimes the next video will be funny, sometimes it will be boring.
01:57But your brain always anticipates that the next one will be better.
02:00The result is that you stay hooked for hours and hours and hours.
02:04As if we were exploring a forest non-stop 10,000 years ago.
02:07And apart from getting us hooked, it affects us in something else.
02:09Well, we're going to see that right now.
02:11Can you repeat?
02:15When you scroll non-stop, you're training your brain to change stimuli every few seconds.
02:20This affects your attention span, especially the controparietal network and the hippocampus's ability to consolidate memories.
02:28And what does this translate to?
02:29A lower capacity to retain information and maintain attention, thus sending much less information to long-term memory.
02:37Imagine the implications this has for your learning.
02:40In an interview with Microsoft, Gloria Mark, a social computing scientist, explained how attention span in digital environments increased from 2.5 minutes in 2003 to 47 seconds in 2023.
02:51Our dronal network is unable to assimilate so much information and simply rejects it.
02:55The problem is when we apply that healthy strategy that your brain uses with overwhelming to reality.
03:01We had a harder time reading, we forgot what we were doing.
03:05We find it difficult even to follow an IKEA instruction book.
03:08We lose track, we end the day mentally exhausted.
03:11And not only that.
03:12Our emotional brain, the limbic system, is activated as if it has found a small reward with each reel.
03:17But the prefrontal cortex, which is actually responsible for saying enough and calmly deciding what information it wants and what it doesn't, is left out of this equation.
03:27And that's how we end up spending way more time than we expected or wanted, scrolling through videos non-stop, even feeling anxious when we don't find one that hooks us.
03:37It's not that you can't stop, it's that social media is actually blocking this option by hijacking your self-control.
03:42And this leads us to have much more impulsiveness, less ability to control ourselves, and much more anxiety.
03:48But we are on my channel and here you know that there is always hope.
03:50What can you do about all this? Is there a solution? How can you help your children?
03:55Well, we're going to see it right now.
03:56But before continuing, please like, subscribe, and activate the bell if you enjoy these types of videos.
04:01Remember, here we're staying away from bad vibes, gossip, and lies, and we're simply trying to explain how science and spirituality are closer than ever.
04:10We upload videos every week showing you that everyone can find balance again.
04:15Now, let's see how to solve this whole mess.
04:18What goes up must come down.
04:21The brain is plastic. We've known this for almost 100 years.
04:25Just as the brain enters a habit, it can break it. The key is how.
04:29Scrolling shapes your brain by fragmenting your attention and making you more forgetful.
04:34But this can also be trained to maintain attention and focus concentration much more effectively.
04:38And of course we have many ways to achieve this.
04:41Mindfulness meditation, for example, is one of the best for this.
04:44For decades, we've had studies confirming that mindfulness helps maintain attention and greatly assists with concentration and working memory.
04:53The key to all of this is to regain control.
04:56And aside from mindfulness, other practices that help you enhance your awareness, such as contemplation, writing, or simply observing impulses, are very useful.
05:06Re-establish your topamine balance.
05:08Be yourself again, without dependencies, free.
05:12The world pushes us toward a loss of self, but you have the tools to find yourself again.
05:17And if not, you have plenty of people who have those tools and can share them with you.
05:21Like Iris Martínez, who dedicates her life to helping people regain their balance.
05:25I'll leave his contact information in the description.
05:27Thank you so much, Iris, for being part of this little video and for guiding so many people toward their overall well-being.
05:32Now it's your turn.
05:33Are you hooked on Reels?
05:35Do you think it's possible to get out of there?
05:37Would you do a dopamine fast?
05:38I read you in comments.
05:39Remember that everyone can find balance again.
05:42And we upload videos every week on YouTube and other social networks.
05:46See you next week with more Science from a Human Perspective.
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