Understanding the Dose Effect: A Journey to a Happier Mind
Neuroscientist TJ Power describes himself as “motivated”, “connected” and “creative”. However, five years ago, he would have used very different words to describe his state of being: “anxious”, “unfocused” and “selfish”. Over time, Power has discovered how to train his brain to be happier. His concept, called Dose, is an acronym for four neurotransmitters—dopamine, oxytocin, serotonin and endorphins—that play a crucial role in controlling our emotions.
Power’s journey began during his last year at university when he was studying psychology. He realized that his life, filled with partying, drinking and pornography, was all about quick happiness hits followed by crashes. He felt trapped in a cycle of seeking temporary pleasure, which led to a sense of emptiness. This realization came after losing four loved ones in his early twenties, including his cousin Vicky, who died from cancer. The loss had a profound impact on him, forcing him to grow up quickly and carrying a heavy burden of pain.
Once Power understood the role of neurotransmitters in shaping his mental state, he started researching ways to optimize their levels. The habits he implemented were life-changing, leading to more stable moods, increased happiness and productivity. He later wrote The Dose Effect, a book that aims to help others improve their lives through similar practices.
Boosting Dopamine Through Discipline and Cold Showers
Dopamine is linked to motivation and happiness, but too many quick fixes—like social media, alcohol, drugs, pornography, sugary foods, gambling and online shopping—can lead to low mood or depressive symptoms. These artificial sources of happiness create a dependency that hinders long-term emotional well-being.
To increase dopamine, Power suggests tasks like deep cleaning, cold showers and phone-free walks. I tried these for two weeks and noticed significant changes. The flat became spotless, and my brain felt clearer. Cold showers were uncomfortable but sharpened my focus. The phone-free morning walks were the most impactful, allowing me to reflect on my life and ask important questions I had never considered before.
Increasing Oxytocin Through Human Connection
Oxytocin, often called the "love hormone," is boosted by human connection. A lack of it can lead to feelings of loneliness. Power emphasizes the importance of reducing screen time during social moments and improving self-esteem. By spending evenings without devices, I became more present in conversations, asked more meaningful questions and felt more connected to my partner and friends.
I also focused on reflecting on my achievements, which initially felt unnatural. However, over time, I began to appreciate small wins and larger aspects of my life, such as a healthy relationship and a career I enjoy.
Enhancing Serotonin Through Diet and Nature
Serotonin, essential for mood regulation, is primarily produced in the gut. Power suggests maintaining a healthy diet, staying hydrated, avoiding processed foods and caffeine, and prioritizing sleep. I tried drinking water every 30 minutes, cutting out ultra-processed foods and avoiding caffeine after noon. While some changes were challenging, I felt more energetic and healthier, even if some effects might have been placebo.
Spending time outdoors, watching sunrises and sunsets, and sleeping without phones helped me feel more connected to nature and improved my sleep quality.
Boosting Endorphins Through Laughter and Physical Activity
Endorphins are associated with happiness and stress relief. While I already exercised daily, Power emphasized the importance of laughter, physical activity and stress management. I spent time with my dog, watched comedy shows and called my sister for laughs. I also tried using a sauna, which improved my sleep and made me grateful for fresh air afterward.
Although singing for five minutes each morning felt forced, I eventually found joy in the activities I had scheduled.
Final Thoughts
Initially skeptical, I found that training my brain to be happier led to noticeable changes. Two weeks into the process, I felt calmer and more reflective, opening up new questions about my future. Embracing discomfort, as Power suggests, allowed me to pause and be present, which felt like a gift.
The Dose Effect offers practical strategies for improving mental well-being through simple, everyday habits. Whether you're looking to boost dopamine, oxytocin, serotonin or endorphins, the book provides a roadmap for a happier, more balanced life.
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