#456 - The Dose Effect: Small Habits to Boost Your Brain Chemistry, with TJ Power

14 snips

Apr 24, 2026

TJ Power, neuroscientist, author and founder of NeuroFi, translates brain science into simple daily habits. He explains The Dose Effect and the four brain chemicals that shape mood and motivation. Short, actionable practices are shared for dopamine, oxytocin, serotonin and endorphins. Expect practical tips like tech boundaries, grounding barefoot, movement and morning rituals.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

ADVICE

Practice Regular Tech Free Periods

Try regular tech-free blocks like 72-hour cabins or two-week breaks to reset stimulation and practice boredom tolerance.
Start small with phone-free outings (leave phones in the car) to retrain tolerance for unfilled moments.

INSIGHT

Oxytocin Needs Present Attention

Oxytocin is the biochemical basis of feeling seen, safe, and connected; it thrives on present, loving attention.
Phones and TVs disrupt oxytocin by breaking real-time, attentive interactions at dinners and conversations.

ADVICE

Boost Oxytocin With Gratitude And Service

Cultivate oxytocin with gratitude, prayer, service, and time in nature to feel more connected and loving.
TJ cites spiritual gratitude practices and gratitude journals as tangible oxytocin-boosting routines.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Today’s episode is one I’ve been so excited to share with you.

I sat down with neuroscientist, author and speaker TJ Power, and we explored something that feels both incredibly simple… and completely life changing.

What if feeling better didn’t require a big life overhaul?

What if the key to more motivation, calm, connection and happiness is already inside you… just waiting to be activated?

In this conversation, we dive into what TJ calls The Dose Effect – understanding the four key brain chemicals that shape how you feel every single day, and how small, intentional habits can completely transform your life.

What I love about TJ’s work is that it comes from lived experience. He’s not just teaching this – he’s lived it, struggled with it, and found a way through it.

And that makes his insights even more powerful.

If you’ve ever felt overwhelmed, distracted, or just not quite yourself… this episode will give you practical, simple tools to start shifting that today.

Take a walk, grab a journal, or simply sit and listen… this one might just change how you live your everyday life.

Join my workshop - How to stop feeling rushed, and finally feel ahead of your life.

As always, I’d LOVE to hear what resonated most with you - so please share and let’s keep the conversation going in the Dream Life Podcast Facebook Group here.

Have a wonderful weekend …and remember, it all starts with a dream 💛

Dream Life & kikki.K Founder

P.S. If you’re ready for guided support, it's a brilliant month to start with me as your mentor in Dream Life Coaching.

SHOW NOTES:

Buy Kristina's book, Your Dream Life Starts Here
Buy a Daily Wins Journal.
Follow Kristina on Insta and TikTok
If you feel it's time to take a leap and invest in you, join:
- My Platinum Coaching Program where in April our focus will be on Owning Your Mornings and Transforming Your Life - with a Morning Ritual. Learn more here.
- My Dream Business Book Club here. In April, we'll be reading and learning from:
  The 1 Page Marketing Plan, by Allan Dib. Whether just starting out - or an experienced entrepreneur - this is the easiest & fastest way to create a marketing plan to propel your business growth.
- My online personal Growth Book Club GROW, April, where we'll be reading and squeezing the learnings out of Deep Work: Rules for Focused Success in a Distracted World, by Cal Newport
  Learn more here.
Dream Life Community Facebook Group: Connect with like-minded dreamers.

RESOURCES:

Sign up to our email list here to hear about upcoming workshops.
Take your first step to getting clarity on what you want from life with this free bonus dreaming exercise here 101 Dreams Audio Guide
Buy Kristina's book, Your Dream Life Starts Here
Discover how close you are to living your Dream Life. Take our 5min Quiz here and get personalised insights emailed to you...

See omnystudio.com/listener for privacy information.