Ready for more DOSE?
Helping you boost Dopamine, Oxytocin, Serotonin, and Endorphins. Join Tj Power for weekly live events, proven protocols, and a supportive community.
Helping you boost Dopamine, Oxytocin, Serotonin, and Endorphins. Join Tj Power for weekly live events, proven protocols, and a supportive community.
See them first thing in the morning.
A reminder while working.
A conversation starter.
Make the look extra pretty.
Constant phone use spikes and crashes dopamine, leaving you feeling drained. By avoiding your phone for the first hour after waking and setting limits throughout the day, you allow your brain’s dopamine system to reset, improving focus and motivation. Small steps, like putting your phone in another room while working or turning off notifications, can make a big impact.
Developing discipline is key to optimising dopamine and sustaining long-term motivation. The best way to strengthen discipline is by creating a structured environment, setting clear goals, and resisting quick dopamine hits from distractions like social media. Training discipline is like building a muscle—it gets stronger with consistent effort, leading to greater self-control and resilience.
Having a meaningful goal in life is one of the strongest ways to maintain high dopamine levels. To discover your pursuit, take a quiet walk without distractions and reflect on what excites you most. Whether it’s career, creativity, or health, having a clear vision helps direct your brain’s motivation system toward long-term fulfillment.
Entering Flow State means getting deeply absorbed in a task to the point where distractions fade away and productivity soars. To achieve this, choose a specific, challenging task, eliminate distractions, and commit to focusing for at least 15 minutes. As you push through the initial discomfort, dopamine levels rise, making work feel easier and more rewarding.
Regularly practicing gratitude shifts your mindset, reducing comparison and increasing oxytocin. Taking a moment each morning and night to reflect on what you’re grateful for creates a lasting sense of fulfillment and positivity.
Physical touch, like hugs, holding hands, or even petting an animal, releases oxytocin and reduces stress. In a world where touch is declining, making an effort to increase positive physical contact can improve relationships and mental well-being.
Helping others triggers a surge of oxytocin, making you feel more connected and fulfilled. Whether it’s supporting a friend, volunteering, or simply being kind, contribution strengthens social bonds and gives life deeper meaning.
Exposure to sunlight, especially in the morning, increases serotonin levels and supports sleep by regulating your circadian rhythm. Aim for at least 60 minutes of daylight daily, even on cloudy days, to improve mood and energy.
Overthinking fuels stress and anxiety, but slowing down your breath and body calms the mind. Practicing deep breathing, vocalizing your thoughts, and focusing on gratitude helps shift from mental spirals to a peaceful state.
Since 90% of serotonin is produced in the gut, eating nutritious, whole foods significantly affects mood. Prioritizing fiber, protein, and probiotic-rich foods while reducing ultra-processed foods keeps your gut and mind healthy.
Spending time in nature naturally boosts serotonin, restores focus, and reduces stress. Walking outside without headphones, paying attention to colors, sounds, and smells, deepens your connection with the environment and enhances mental clarity.
Quality sleep is crucial for serotonin production, affecting mood, energy, and mental clarity. Optimizing your evening routine by limiting screen time, getting morning sunlight, and practicing relaxation techniques leads to more restorative rest.
Regular stretching, yoga, or even simple movements like reaching and twisting activate endorphins while improving mobility and reducing tension. Making stretching a daily habit helps keep your body strong and flexible long-term.
Physical movement, especially when you push yourself past your comfort zone, triggers a rush of endorphins, reducing stress and boosting mood. Whether it’s strength training, cardio, or sports, the key is to challenge yourself regularly.
Singing, dancing, or listening to music can rapidly boost endorphins and lower stress. Upbeat music energizes, calming tunes help you unwind, and engaging with lyrics keeps your mind focused, creating a natural mood lift.
Genuine laughter, the kind that makes your stomach hurt, floods your body with endorphins. Social interactions, comedy shows, and humorous content can create this effect, helping you manage stress and feel more connected.
Warm environments, like hot baths, saunas, or steam rooms, naturally stimulate endorphins and promote relaxation. Heat stress tricks the body into releasing these feel-good chemicals, helping with muscle recovery and stress relief.
