Neuroscientist & dopamine expert TJ Power breaks down how phones and social media are hijacking your brain’s reward system, leading to crashes in motivation and focus. Learn science-backed strategies to reset your dopamine, improve your sleep by 54%, and break free from technology addiction using the D.O.S.E framework (Dopamine, Oxytocin, Serotonin, Endorphins).
In this interview, we discuss:
00:00 Intro
03:19 What is DOSE?
05:13 Social Media Triggers Rapid Rise in Dopamine
07:40 The 30-Minute Window Discipline
09:32 The Benefits of Phone-Fasting
12:42 Take Action as Soon as You Wake
14:36 How to Start the Day Phone-Free
19:16 Fast Release Leads to Low Motivation
21:06 Build Healthy Dopamine
26:25 How to Motivate Yourself to Keep Going
27:47 Pornography Addiction
34:25 De-stressing Through Orgasm
36:04 Optimizing Dopamine
37:29 Slow Pleasure for Better Relationship
39:09 Dopamine and Flow State
42:53 Staying Focused and Improving Concentration
45:23 How to Improve Your Sleep Quality
47:39 Dealing with Boredom While Phone-Fasting
51:13 Positive Reinforcement of Dopamine at Home
52:58 How Oxytocin Affects Your Day
56:19 Grateful Thinking Works
58:46 Difference Between Procrastination and Overthinking
01:00:04 Focus on What You Can Do
01:02:42 High Stress and Burnout
01:04:42 Phone Detox is Necessary
01:07:13 Spend More Time in Nature
01:08:16 TJ on Final Five
Visit https://jayshettyshop.com – 100% of Proceeds are donated to National Alliance on Mental Illness. NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.
Episode Resources:
https://www.instagram.com/tjpower/
https://x.com/tjpower
https://www.linkedin.com/in/tjpowerneuroscience/
https://www.instagram.com/jayshetty
https://www.facebook.com/jayshetty/
https://x.com/jayshetty
https://www.linkedin.com/in/shettyjay/
https://www.youtube.com/@JayShettyPodcast
http://jayshetty.me
