Breaking phone addiction with barriers and tools

If this episode makes one thing clear, it’s that many of our mental health struggles aren’t personal failures, they're chemistry mismatches in a world our brains weren’t designed for.

Tj Power is a neuroscientist, founder of the DOSE Lab, and bestselling author of The DOSE Effect, whose work explores how dopamine, oxytocin, serotonin, and endorphins shape our mood, motivation, connection, and resilience. After studying and lecturing at the University of Exeter, Tj recognized a growing crisis: digitally driven lifestyles were dysregulating brain chemistry at scale especially in young people.

That realization led him to create the DOSE® framework, a practical, science-backed system designed to help people rebalance their neurochemistry and thrive in the modern world.

In this episode, we explore:

➡︎ Why digital life is hijacking dopamine
Constant notifications, scrolling, and overstimulation create artificial dopamine spikes and leave us anxious, distracted, and unmotivated in real life.

➡︎ The power of oxytocin in a disconnected world
Human connection, eye contact, and shared experience regulate stress and restore emotional safety yet they’re increasingly replaced by screens.

➡︎ How serotonin builds confidence and status stability
Purpose, contribution, sunlight, and movement naturally elevate mood and self-worth without chasing validation online.

➡︎ Endorphins as nature’s stress buffer
Physical challenge, cold exposure, laughter, and effort trigger powerful biochemical shifts that build resilience.

➡︎ Rebalancing brain chemistry through simple daily habits
The DOSE framework translates complex neuroscience into small, actionable rituals that restore focus, mood, and performance.

➡︎ Why modern mental health strategies must address environment, not just emotion
We can’t meditate our way out of a chemically dysregulated lifestyle - we must change the inputs shaping our brains.

This episode is a reminder that thriving in the digital age isn’t about rejecting technology, it’s about understanding your brain chemistry well enough to work with it, not against it.


Highlights:


00:00 Intro

00:01:06 What Neurotransmitters Are and Where They Come From

00:04:49 Emotions, Anxiety, and the Brain’s “Communication System”

00:06:20 Why Tj’s Message Blew Up: Overstimulation and Beta Brain

00:09:09 Tech as “Fire”: Why We’re Overdoing It + The 15-Minute Alpha Reset

00:16:25 Tj’s Origin Story: Addiction, Psychology, Mindfulness, and Meaning

00:30:09 The DOSE Framework Explained: Dopamine, Oxytocin, Serotonin, Endorphins

00:37:36 Breaking Phone Addiction with Barriers: One Sec, Widgets, Roots, Brick

00:40:20 “Social Media Prison” + Sacrifice: Dreams vs Quick Dopamine

01:03:49 Practical Wins: Earlier Dinner for Sleep + Decluttering for Focus

Connect with Tj Power here:

A massive thank you to IM8 for sponsoring this episode!

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