Addicted To Your Phone? Rewire Your Brain (and life!) With Neuroscientist TJ Power

Are you tired... or just dopamine-depleted?

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

In this episode, Alex sits down with TJ Power – lead neuroscientist at The DOSE Lab and author of The Dose Effect – to unpack the four 'happy chemicals' (dopamine, oxytocin, serotonin and endorphins) and the modern habits that quietly wreck them.

They dive into why dopamine will never satisfy you, how phones fry your motivation for real life, the underrated power of boredom, and the small 'effortful' rituals that rebuild drive and focus. TJ also helps Alex troubleshoot his sleep in real time – from sunset light to a surprisingly effective bedtime ritual: reading fiction out loud.

If you’ve felt overstimulated, scattered, or like you’re doing everything wrong, this conversation will give you a simple framework and a handful of habits you can start tomorrow.

🎙️ About the guest:

TJ Power is the lead neuroscientist at The DOSE Lab and the bestselling author of The Dose Effect. His work focuses on helping people optimise dopamine, oxytocin, serotonin and endorphins through practical, everyday behaviours – especially in a world built for stimulation addiction.

✍️ TJ's Modern Rituals:

• Never bring your phone into the bedroom

• Breath work before bed

• Tidy the area next to your bed

• Immense discipline within your home (do the boring tasks!)

• Always make your bed

• At least 15 mins of ‘boring’ activity each day

• Plan a social meeting and don’t bring your phone with you

• Watch the sunset before bed

• Don’t brush your teeth under a bright bathroom light

• Read in the evening

• Read out loud to your partner

• Add an app-blocker on your phone

🤝 Stay up to date with Modern Rituals podcast on:

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Follow TJ:

Instagram: @tjpower

TJ's DOSE Lab: https://thedoselab.com/

TJ's YouTube: @tjpowerofficial

00:00 – Dopamine will never satisfy you (why you always want more)

01:49 – The DOSE method explained: dopamine, oxytocin, serotonin, endorphins

06:50 – ADHD & dopamine: why ADHD brains crave stimulation

10:09 – Signs your dopamine is “fried” (boredom, focus, motivation)

14:19 – Phone addiction fix: no phone in bedroom + morning dopamine rules

31:34 – The “boredom barrier”: 15-min walk/run that sparks better decisions

40:36 – Oxytocin vs dopamine: the calm chemical you’re missing

52:45 – Sleep fixes: sunset light, avoid bright bathroom lights, wind-down

01:00:21 – Bedtime ritual that works: read fiction out loud (10 minutes)

01:10:09 – Endorphins for stress: move your body, don’t scroll it away

#dopamineaddiction #exhalecoffee #TJPower