Dopamine fasting rules reddit you will love hard dopamine fasting, aka visual and audio deprivation for 90+ minutes. Three months ago I did a one month dopamine fasting. This is a support group to help with impulsive behaviour towards… So I wanted to try a dopamine fast but when I looked at suggested rules online, most of them were very lenient and seemed to defeat the purpose of… Skip to main content Open menu Open navigation Go to Reddit Home As a reminder, here are the rules of my dopamine fast: 1) No social media. Let me take you through the ups and downs of this journey and how I relied on meditation to reap the benefits of fasting. Day #1 - Join me in the Dopamine Fasting Challenge during the COVID Self Isolation! Meditate for peace, health, and happiness… this isn't enough. There's no "tolerance" to dopamine by your receptors. But you should be wary of substances and behaviors which release a lot of dopamine AND do not align with your values and goals in life. “Dopamine fasting” is an interesting field of current research 19 votes, 12 comments. If done correctly, "dopamine detox" actually increases real dopamine and can rewire your brain to use that as the primary motivator. 54K subscribers in the DopamineDetoxing community. I just finished the book ‘Dopamine Nation’ by Anna Lembke, and she suggests that fasting benefits your productivity, focus and motivation by resetting the pleasure pain balance. Doing a "fast", for which there is no scientific support, serves no purpose if your adhd isnt treated properly. Cause remember weed doesnt raise your dopamine levels directly. Why bother fasting if you're just going to fall back into your old patterns anyway? Sure, boredom or anhedonia related to a particular activity may indicate that a strong dopamine response has failed to occur, but to associate that with a systematic desensitization of one’s dopaminergic function overall (as posited in dopamine fasting) is to oversimplify the issue to the point of meaninglessness. 2 THE DOPAMINE FASTING 2. You want a response you better respond fast lol Dopamine detox doesn't detox dopamine. The dopamine fast is a tool for recalibrating your habits and your life. And not on purpose. How do you go about starting/accomplishing a dopamine detox? The ultimate goal is to stop using social media as a crutch and rather a tool to engage in what I want to engage in and further my own interests, while allowing most of my free time to be spent working Proponents of dopamine fasting see a benefit from taking periodic breaks from technologies which are seen as addictive, such as smartphones. Mindy Pelz says research and in her practice… Everything else in life become very unsatisfying, and hard to do. Additionally, assuming dopamine fasting did work, it is only a band-aid on a bigger problem. ” These extreme forms of dopamine fasting can make people feel more lonely and anxious, and can even lead to The idea of a dopamine fast is to limit the amount of dopamine your brain receives. Sometimes, you'll want to avoid excessively dopamine stacking. As a reminder, here are the rules of my dopamine fast: 1) No social media. Share on Reddit Print this Page My once crippling anxiety was literally nonexistent for the first time in my life. Stimulant medications work to correct this deficiency. I have created a video explaining it all but have summarised parts of the video below in case you don’t want to watch it and to stay in line with the subreddit rules. Let me give you some examples: Delete all your social media off your phone, including Reddit, do not use TV, radio, video games, Youtube, Netflix, etc. 40K subscribers in the AskDrugNerds community. Reading paper books to stay occupied, and stay off of the phone which is an attention sucking dopamine generating machine (makes for cravings/needs for dopamine). I can feel the adderall working and it helps me do my job better. I’m only… Completely fasting from all forms of these conditioned behaviors will be very difficult at first, but the idea is that it resets dopamine transmission related to some of those behaviors. So any tips on getting better at loving cognitive effort and wiring your dopamine system towards maximizing that would be much appreciated :) As a reminder, here are the rules of my dopamine fast: 1) No social media. I’m only… It should be called "reducing dopamine overload by reducing easy empty quick dopamine hits so you can gain natural dopamine from things that are fulfilling". Cameron Sepah's guide to Dopamine Fasting Andrew Kirby's 'Dopamine Detox' series on YouTube Remember: Dopamine detoxing is not a one-size-fits-all approach. Through geopolitics we attempt to analyze and predict the actions and decisions of nations, or other forms of political power, by means of their geographical characteristics and location in the world. you are correct that one of the genetic conditions of adhd is lack of dopamine. 0 SCHEDULE PROPOSED BY DR. In the book, Fast Like a Girl, Dr. You'll be surprised how much you can accomplish in just two hours. Reddit's Global Vaping Community - Please review our rules and sidebar first before posting. Fasting can be challenging, but meditation played a crucial role in making my experience smooth and rewarding. So I wanted to see if resetting my brain could help. Andrew Huberman. No one is demonizing dopamine itself. Dopamine fasting is the general practice of "fasting" or abstaining from any impulsive and behavioral addictions in order to cope with such addictions and thus attempt to reset to a healthier lifestyle. So you condition yourself to pursue longer term, sustainable dopamine fixes. 16 votes, 11 comments. See full list on psychologytoday. Also it's a motivation chemical, not a reward chemical. What are the rules of the dopamine fast? Here they are: - No PMO or s*x - No talking to people - No food, no dr*gs, no cigarettes, no alcohol - No video games In other words, if you become a consistent meditator, you might find you won't even have a need or desire for fasting/detox. But moderation in everything enjoyable that you do is important. It fills a gap. Reply reply Dec 27, 2024 · Here are some general dopamine fasting rules: 1. Sepah elaborates on the CBT background for the intended version of dopamine fast-ing and hoped that readers will better appreciate the rationale for the technique. You get a surge at the 24-36 hour mark of a fast and onwards. Dopamine fasting is equivalent to forcing yourself from going to pee. Let's share our experience doing dopamine fast. But simply latching onto the dopamine aspect of it is a bit odd. It's stupid. However, there are tons of myths about dopamine fasting. A porn addiction and compulsive sexual behavior recovery peer support forum. If you've found success with soft dopamine fasting, like cutting out porn/drugs, etc. Posted by u/Lavendar_Sea_Dragon - 6 votes and 1 comment Welcome to Dopamine Detoxing. Welcome to Dopamine Detoxing. I want to show you in this article what dopamine fasting is, what it isn’t, and what you should actually aim to take away from it. Start with a Dopamine Detox, then maintain a Dopamine Fast. That surprised me a couple days of notable good mood -- maybe caused by the fast, maybe not exercise really does help with discipline outside of practical purposes, reddit just makes me feel awful In a dopamine detox, we take away the high dopamine spikes generated by companies psychologically designed to target our dopamine receptors, and allow ourselves to be bored. It's used to help quit smoking, against narcolepsy, around seventh in line for what doctors prescribe against depression, and may be used as an "if all else fails" ADHD medication, but it targets the dopamine reuptake which we all know is a great part of what messes us up. it also helps your attention span and ability to delay satisfaction. We do not allow low-effort posts or anything that violates our rules. So, I think taking things extreme can be beneficial. Definitely agree that this has some major positive benefits. No music except for classical music or motivational audios or audio books No PMO Not reading anything except at reddit, quora and important work/ educational stuff at Google. Clearly this introduces several confounding factors that make it hard to atribuye fasting as responsible for improvements or the opposite in any area. 0,” Dr. as you know, this will cause a dopamine crash. Members Online Question about the detox. Setting Goals for the Fast. 5 weeks ago my brain was used to getting FLOODS of dopamine, from Youtube, video games, social media, music, etc. While doing work, I'd always have YouTube, Reddit, the news or other stuff like that in the back of my head. Recommends a two week period in which you don't partake in things that cause an overstimulation of dopamine (e. There also are scientific reasons for fasting, so yes it is healthy. I will also eliminate texting. Double blind trials haven't been performed for parachutes either. Now I cannot sleep much and im becoming Hypomanic please google if your not sure what it is. This is a place to ask detailed chemical, pharmacological or other scientific… Welcome to Dopamine Detoxing. Naturally, dopamine was mentioned, along with… Posted by u/[Deleted Account] - 1 vote and 4 comments Dopamine fasting, or dopamine detox, is a technique that consists of completely abstaining from any experience that brings you pleasure, especially addictive technologies; like social media, doom scrolling, internet, youtube, reddit, listening to music, videogames, texting, etc. List all of the things that give you an overstimulation, for example: Nicotine Video Games Porn & Masturbation Drugs Junk Food Social Media (endless If i could give some advice i recently went on a (mostly) plant-based diet due to reading Genesis and Gods initial intentions and started intermittent fasting along with drinking only water and man do you feel better after getting in this routine health and energy wise. Fasting doesn't work for everyone, but it can be very beneficial for other people. I’m only… Welcome to Dopamine Detoxing. Although it significantly decreased my IQ, I somehow managed to get straight-A’s while being in AP classes. A dopamine detox can vary from person to person, dependent on how much stimulation we have been exposed to in the past. My Rules and Experience No Netflix, Reddit, or YouTube (blocked with Cold Turkey app). Both give you dopamine with little effort/thought. At least, if you're a healthy individual. But Ultimately, that's the point. CAMERON SEPAH In summary, Dr. If you can't sit down and read a reddit post that you'd actually be interested in (which i assume because you're on the self improvement reddit) then perhaps it's a sign you're struggling with a attention deficit. It may support weight loss and improve blood sugar, brain function and longevity. The problem with that approach is that these dopamine detox videos were created by people who have a very limited understanding of what dopamine does in our brains. I did a month away from stimulating internet things over winter and it was actually insane how ridiculously easy it was to do things. For one thing, feeling those urges can work to show just how dependent your mind is for constant stimulation. Through my own research and experience with the practice I want to dispel these myths so you can approach a dopamine fast the right way. So, dopamine with effort and connection (such as laughing at a family dinner where you're all bonded) is 100% fine and even healthy. My focus was gone. Jan 14, 2025 · So I decided to do something drastic: a dopamine reset. Experiment and find what works best for you. Sinemet is a Parkinson’s medication and increases dopamine since that is the chemical responsible for muscle movement. He states that boredom is obviously the hardest part, but says that 2-3 movies per week is fine, as long as you're present in them and not doing mindless things like dopamine fast for the next 3 months -> no social media (except messaging for work) -> no computer time entertaining myself (youtube, netflix, etc. Dopamine fasting isn't meant to be the literal abstention from all dopamine. From what I understand it's a misnomer, you can't really fast from dopamine you can only shift how and why it is released. Avoid Stimulations. Dr. In a dopamine-flooded world, everything is stimulating. A One-Stop-Shop for Evidence of our Social, Moral and Ideological Rot. Does watching shows or reading book series really gives more dopamine than playing sport with friends or a heavy workout? And yet many fall back to bad habits. Jan 15, 2025 · 3 dopamine fasting rules to know before you get started. This is because, 1. I posted on r/DopamineDetoxing in the beginning of March that I intended on doing a full month of a dopamine detox, and… In this subreddit we discuss science and science-based tools for everyday life. dopamine "detoxing" helps you feel greater reward from less stimulating activities (eg studying), that's the entire point of it. I’m only… As a reminder, here are the rules of my dopamine fast: 1) No social media. As part of my dopamine detox, I will eliminate the following 7 things: 1) Social media. a Reddit user who calls themselves RossWriter took a week-long plunge into a self-imposed dopamine fast Welcome to Dopamine Detoxing, by Andrew Kirby. But it should be obvious than taking substances which release dopamine can be dangerous. So focus on removing you bad habits for a time being (90+ days) while working on your prioritization and better habits. Your dopamine receptors will reset and mundane things will interest you again. I’m only… This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. You need it to carry out your every day life, so you're never truly not using it. So, you limit 99% of dopamine, which includes music, so that your brain receives much less dopamine. “The Definitive Guide to Dopamine Fasting 2. Posted by u/[Deleted Account] - 7 votes and 2 comments This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. Dr K has said similar things. Jan 29, 2025 · Authors of a study on the effectiveness of dopamine fasting warn that “some intense types of dopamine fasting which include extreme isolation or strict dieting 6 can result in damage to mental health as well as physical fitness. Initially I begin by talking about the method and what exactly the 30 day fast entails. Any rules I should know? (Seems straightforward, just no dopamine but maybe something I didn’t For all of the reasons above, I have decided to go on a 7-day dopamine fast. Thats why people with adhd can get easily hooked to social media, video games ect. Avoid focusing to much on dopamine this and dopamine that. Posted by u/[Deleted Account] - 102 votes and 45 comments Explore books like Dopamine Nation, Habits of a Happy Brain, and Deep Work. Stop recommending people to do it. 1 month before the exam, you should remove EVERYTHING in your life that causes instant gratification, mindless entertainment, or release of dopamine/adrenaline. With that said to me fasting is a reset to baseline which means dopamine goes down, depression goes up, but the latter improves quicker than without the fast. I’m only allowed to use social media for business and content creation purposes; I cannot use it for entertainment. . To tell you frankly, doing the Dopamine fast will be the most boring thing you would ever do to your life. There are several ways to do a dopamine fast and the things to consider. Dopamine is a chemical all over the brain, it's not exclusive to rewarding behaviors. Members Online CharacterPlum1721 More dopamine receptors: Less dopamine spikes and drips Streamlined baseline dopamine levels Doesn't feel the need for an addiction Stays happily for longer periods Less dopamine receptors: More dopamine spikes and drips Going far above and below the baseline dopamine levels Always feels the need for an addiction Stays happily for shorter periods 57K subscribers in the DopamineDetoxing community. This community doesn't have any posts yet Make one and get this feed started. No social media, television, or video games. It’s more “companies exploit tech to make bad things”. Fasting also modulates dopamine release, which is pivotal for focus and attention. ) -> no caffeine or nicotine -> no fast food allowed things -> limited book time (for first few weeks) -> physical and mental exercise see you in 3 months stay hard!!! Dopamine fasting isn’t really scientifically proven, at least through the research I’ve done. People are viewing dopamine as if it was heroin or cocaine, and are fasting in the sense of giving themselves a “tolerance break” so that the pleasures of whatever they are depriving themselves of — food, sex, human contact — will be more intense or vivid when consumed again, believing that depleted dopamine stores will have replenished Yesterday I made a post called “My 7-Day Dopamine Fast (Day 0)”. My rules for myself: no YouTube or social media (I'd been on reddit, tumblr, and pinterest) Dopamine detox isn't a challenge for a while to boost discipline, it's a lifelong goal. If you're an adrenaline junkie like I was, then there is a right way and a very wrong way to do this. ANNOUNCEMENT: This subreddit is growing fast and it’s intended for fans of Dr. I noticed my cognitive decline and began dopamine fasting again, so that’s probably why. Which is essentially not eating and drinking from sunrise till sunset. its okay to eat and drink water during that 1 hour when you get out, but don't eat anything tasty, cause it will spike your dopamine levels too much. What I find useful is to only use my TV and internet for two hours a day. In that post, I talked about why I have decided to go on this challenge. I did it for a long period of time (about 3 years) without knowing what it is. You couldn't do a double blind trial on "dopamine detox" because the treatment is to stop such activities that provide easy dopamine hits (gaming, drinking, netflix, social media, etc), and obviously both the test subject and the researcher are going to know whether a test subject has been treated or not. Posted by u/[Deleted Account] - 3 votes and no comments Let's share our experience doing dopamine fast. I disagree with: "Of course Dopamine fasting does not mean that one depletes themselves of any Dopaminergic stimuli - but nobody ever claimed that. 858K subscribers in the LateStageCapitalism community. If you have any health concerns please talk to your doctor. If you were in an Amish community you would get your dopamine from riding a horse or churning butter or whatever Amish people do. Posted by u/[Deleted Account] - 23 votes and 3 comments It's extreme, yes, but social media isn't the only thing that gives dopamine. I knew I had to retrain my brain to find satisfaction outside of endless scrolling. Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee. Posted by u/[Deleted Account] - 4 votes and 2 comments MAO: It may be the case MAO-B (mono amine oxidase) is breaking dopamine down too fast, you can check MAO genes roo, as opposed to MAO-A which breaks down serotonin in the brain. 525 votes, 49 comments. It doesn't work. Dopamine fast is not a magical cure. Feb 26, 2020 · While dopamine does rise in response to rewards or pleasurable activities, it doesn’t actually decrease when you avoid overstimulating activities, so a dopamine “fast” doesn’t actually lower your dopamine levels. It's supposed to be the abstention from EASY dopamine fixes, because they cause crashes when they're gone. It inhibits GABA to make dopamine uninhibited. See the Required Reading for more. But your brain learns this and creates other ways to inhibit dopamine when GABA cant so when you smoke all day you wont get the same pleasurable high like in the morning. Even doing my work was becoming an impossible task during work hours, something that used to be so much easier. Possibly Popular As a reminder, here are the rules of my dopamine fast: 1) No social media. Can't be done and shouldn't be done. except for academic/ work related. I began dedicating a lot to dopamine fasting again. As a reminder, here are the rules of my dopamine fast: 1) No social media. "This is entertaining!" - Madara Uchiha Eh, what the heck, why should I wait till tomorrow to start my goal. Hell, even therapy to talk to someone about why you turn to food for these dopamine hits- which has helped my friends that don't fast lose weight in general. Posted by u/ChristinaLefko - 1 vote and 2 comments Posted by u/bludwarf1988 - 4 votes and 1 comment Insomnia no fap and dopamine fasting I completed my first month no alcohol or cocaine (weekend user) also no orgasms/porn whatsoever. It's not a detox, it's not a fast, it doesn't lower dopamine levels and it doesn't upregulate dopamine receptors, as it is too short in duration. Obviously you are not supposed to avoid everything which releases dopamine, you cant. Members Online How to optimize video games and can anyone inform me about cold showers? I didn't think I was capable of doing it but I did it: I went on a dopamine fast for one entire week. Geopolitics is focused on the relationship between politics and territory. Hi 👋 I'm starting to begin a dopamine detox and here are my rules Not watching vedios at all any kind . You can… Posted by u/Frosty-Collection-98 - 1 vote and 2 comments Let's share our experience doing dopamine fast. I’m only… I have been reading about fasting and how it is very beneficial. Less is sometimes more, and the temporary reduction of dopamine during the fast can actually make the receptors more sensitive and efficient when the dopamine does hit. It's a NDRI, a noreponephrine-dopamine-reuptske-inhibitor. I had a very similar experience in terms of my productivity and my attention span but I must point out that if you are not stressed or comfortable with your life in general it is not so hard to keep up with this challenge. I am also doing dopamine detox at the moment and I also would like to share a part of my experience so far. This will trigger a stronger than normal pull for more dopamine, but that’s the point. Dopamine has nothing to do with happiness or satisfaction (at least for people with dysthymia). Masturbation in moderation is generally healthy, but excessive porn use can have serious adverse effects. Unfortunately, legions of people have misinterpreted the science, as well as the entire concept of a dopamine fast. The rules were quite strict: no weed, no internet (meaning no social networks, no youtube, etc, only the necessary internet, such, you know, email, internet banking and stuff), no masturbation, no alcohol and no sugar. Someone has linked to this thread from another place on reddit: [r/socialskills] Dopamine Fasting: How to Meditate All Day and Upgrade Your Brain If you follow any of the above links, please respect the rules of reddit and don't vote in the other threads. Look into Wellbutrin (bupropion). Boredom’s contrast to productivity makes doing something you previously dreaded or avoided much more attractive. It's not a drug. Members Online 24 Hours Dopamine Detox Complete *Time Theorist* Posted by u/RossWriter - 17 votes and 9 comments Welcome to Dopamine Detoxing. Sepah recommends dopamine fasting for Hate to tell you but it's pseudoscience. Before starting a fast, it's essential to set clear goals and determine the duration. It detoxes adrenaline and cortisol. Throughout the rest But the best effects are when you do it once a day. Imagine the rules? What would you do then? I just sat on my chair for a long time then stand up, drink water, pee and meditate. 132 votes, 24 comments. EDIT: half the people in this thread are completely misunderstanding the meaning of the title. However, our rules and Reddit's sitewide rules still applies. Before You Post. This is a support group to… Welcome to Dopamine Detoxing. Dopamine fasting, viewed as a CBT technique, gives you the space to identify your beliefs that create your attraction to a reward and allows you to question them. My intention was to give my body time to replenish depleted dopamine which is important for focus and motivation. to avoid all sources of dopamine, i suggest voluntary solitary confinement in a desolate room for 23 hours a day. Posted by u/I_AM_FIGHTER - No votes and no comments People are viewing dopamine as if it was heroin or cocaine, and are fasting in the sense of giving themselves a “tolerance break” so that the pleasures of whatever they are depriving themselves of — food, sex, human contact — will be more intense or vivid when consumed again, believing that depleted dopamine stores will have replenished themselves. People need to let go of the weed, sugar, alcohol, and other vices to improve their dream life drastically. It was my first extended fast, which I hope highlights how desperate I was for tho not sure why people are bashing on this, it's an excellent idea. Yesterday I had a discussion about nootropics for dealing with procrastination. I guess if “dopamine fasting” (which has a lot in common with ”social media fasting”) is helpful to people then they may as well enjoy it? This definitely isn’ “tech bad” though. (Info / ^Contact) 19 votes, 48 comments. Plus, you won't be the guy out of the loop because of extreme dopamine fasts. So, eating hyper palatable processed food while watching Tik Tok is a prime example. Members Online Thinking I need to give up tech Hello, don't take this the wrong way but to me this sounds like the exact problem people have that need a dopamine detox. like someone else commented, the times i live this way are some of the most satisfying and productive periods of my life. Members Online • Professional_Air_749. Create a post On successful fast days, I've made much better decision sstill, it was A LOT of negative emotions, which I had no idea how to soothe. There are various mao-b inhibitors herbal and pharmaceutical which would benefit you in this case, but its best to exhaust all other options before you start fucking Hey group! A month ago I finished what was ultimately a 17-day fast to try to eliminate post-COVID symptoms of everyday exhaustion, extreme fatigue after workouts, and all-around brain fog. A dopamine detox ( a form of fasting / self restraint ) directly contributes to dream clarity. I was inspired in part by YouTuber Niklas Christl and his video on this topic. Dopamine and Dopamine Fasting If your source of information is any of dopamine detox YouTube videos with dozens of millions of views, you might think that it must be effective. I plan on doing a 24 hour dopamine fast where I pretty much just drink water and meditate for a whole day and I was curious if anyone has done a dopamine fast and could recommend some ways to keep me busy without dopamine or things they recommend. I've seen dopamine fasts where you use no electronics for a day or two, but I think we all need something more sustainable. In brief dopamine fast is 24 to 48 hrs (or more if possible) where you don't do anything besides eat (lean flavorless food with no sugar) drink water, walk, or journal thoughts for 1 to 3 days. Do you want to feel satisfied by completing a raid in wow? Dopamine fasting is essentially not triggering the dopamine system for a certain amount of time (I recommend 24 hours, you can do less or more, just don't overdo it). Day #1 - Join me in the Dopamine Fasting Challenge during the COVID Self Isolation! Meditate for peace, health, and happiness… Due to this, I think my dopamine receptors have been completely and utterly fried. I'm setting a 5 minute timer to do everything I want here, then 5 minutes up I delete my account. No social media, no TV, no music (!), no sugar, no alcohol, … no fun basically. 16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours. It wasn’t perfect, but it worked better than anything else I’ve tried. Adderall releases WAY more dopamine than Sinemet. com Dec 21, 2023 · "Dopamine Detox" can have some small and transient positive effects but there are two problems with the detox: It makes false claims about what it does. Secondly, the removal of your dopamine inducing habits acts as a platform from which your dopamine-starved brain will yearn for stimulation. This is a support group to help with impulsive behaviour towards Eating, Gaming, Gambling, Thrill, and Tech. Read the Get Disciplined Wiki; Read the Get Disciplined FAQ; Search to see if your question has already been answered. This includes YouTube, Facebook, Instagram, Reddit, Discord, etc. I’m really interested in teaching my dopamine system to love cognitive effort and focus and my only goal with my morning routine is to maximize cognitive productivity. if you get an Welcome to Dopamine Detoxing. Welcome to Dopamine Detoxing, by Andrew Kirby. I've been struggling with discipline, brain fog, and anxiety. 94 votes, 14 comments. The reason for it was that I was going through a depression phase with low self-esteem, low confidence, extreme self hate, self harm and sometimes suicide attempts. Keep in mind the dopamine fast is NOT designed for treating diseases, fixing mental health issues or managing your diet. 27 votes, 26 comments. think about Welcome to Dopamine Detoxing. " I claim it. g scrolling reddit, watching twitch, playing video games, etc). And the only way to know if that's you is to cut out the cheap dopamine for a month. Huberman Lab Podcast releases new episodes every Monday. ADMIN MOD Dopamine fasting is unnecessary . Read the rules for submitting posts below. uiia zznv plksiy burn gtbdsm gihwg lnc fvbvawjo ehag fronyf jfwnx xgmindcg udtni gtyg qggl