Notes from ‘The Dose Effect’ by TJ Power

This book shares a science backed method to rebalance your brain and reset how your feel – starting with four key chemicals:

• Dopamine – to spark motivation
• Oxytocin – to deepen connection
• Serotonin – to lift your mood
• Endorphins – to relieve stress

Dopamine

Six main causes of low dopamine:

1. Sugary Foods
2. Alcohol and Drugs (including vapes)
3. Pornography
4. Social Media
5. Gambling
6. Online shopping

Strategy: Phone Fasting – Take a break from your phone. Just as we are mindful about not overconsuming food, we must become midnful about not overconsuming content on our phones. Phone fasting brings the concept to your relationship with your phone. We have reached a point as a society where we must now develop a clear, daily practice whereby we “fast” from our phones. This will enable your dopamine to help replenish and open the opportunity for more connection and restoration in your life.

“I must see sunlight before I see socila media” – A mantra to live by.

What will be your Dopamine Action?

1. Flow State – The ability to enter deep states of focus.
2. Discipline – Maintaining an organised, clean and calm home environment.
3. Phone Fasting – A daily commitment to finding space away from your phone in the mornings and evenings.
4. Cold Water – Turning your shower cold on a daily basis to supercharge your motivation.
5. My pursuit – The consideration and selection of the primary goal in your life you are seeking to attain.

Oxytocin

Social connection checklist:

1. Remove phone
2. Listen actively
3. Compliment
4. Make eye contact
5. Connect physically
6. Ask good questions

What will be your oxytocin action?

1. Contribution – ensuring that serving others is at the forefront of your mind.
2. Touch – proritising increasing the amount of physical connection you experience.
3. Social Life – making time to connect deeply with those your love.
4. Gratitude – a daily practice to immense your mind in the joy of of the experience.
5. Acheievements – a commitment to celebrate yourself for the effort and progress you are making in your life.

Serotonin

Select one food strategy to action:

1. Eat until you are 80 per cent full
2. Eat fruit as snacks
3. Increase your protein intake
4. Proritize veg as your carb source
5. Remove ultra-processesed foods.
6. Experiment with intermittent fasting.

Select on drinks strategy to action:

1. Drink water or herbal tea every thirty minutes
2. Time your coffee carefully
3. Try probiotics
4. Go alcohol-free

What will be your primary serotonin action?

1. Nature – regularly connect with the natural world, headphone free
2. Sunlight – a daily prority to view sunlight as quickly as possible after waking.
3. Gut health – swapping processed foods and turning to a whole-food diet for your body.
4. Underthinking – a daily practice to calm your body and therefore your thinking.
5. Deep sleep – optimizing your sleep to optimize your wellbeing.

Endorphins

What will be your primary endorphins action?

1. Exercise – finding your favourite way to regularly get your body moving.
2. Heat – immersing yourself in hot environments through saunas or baths.
3. Music – singing and dancing on a daily basis, particularly in the morning.
4. Laughter – ensuring you are regularly in environments that maximise laughter.
5. Stretching – a short, consistent routine that mobilises your body.