<p>How long can you stay focused on one task?</p> <p>What distracts you the most when you’re trying to focus?</p> <p>Today, Jay chats with neuroscientist and author TJ Power to uncover the science behind our brain’s chemistry and how it shapes our emotions, habits, and overall well-being. TJ, known for his expertise in optimizing dopamine, oxytocin, serotonin, and endorphins (the "DOSE" chemicals), explains how modern lifestyles can disrupt our brain’s natural balance and offers practical strategies to realign it for a happier, healthier life.</p> <p>TJ and Jay begin the discussion with the brain’s evolutionary design and its mismatch with the modern digital age. TJ explains how our ancestors earned dopamine through hard work and perseverance, but today’s quick-fix solutions like social media, instant gratification, and other overstimulating activities lead to addiction, low motivation, and even burnout. </p> <p>They shift into actionable steps to break free from these patterns. From implementing a simple morning routine, such as resisting the urge to check your phone first thing, to engaging in cold water therapy, TJ emphasizes the importance of earning dopamine through effort rather than shortcuts. He also shares the groundbreaking idea of "phone fasting" and how small, consistent breaks from screens can reset your brain chemistry, improve focus, and enhance productivity.</p> <p>In this interview, you'll learn:</p> <p>How to Start Your Day with Action</p> <p>How to Detox from Your Phone in the Morning</p> <p>How to Earn Dopamine Naturally</p> <p>How to Improve Sleep by Cutting Sugar and Screens</p> <p>How to Practice Gratitude Daily</p> <p>How to Reset Your Mind in Nature</p> <p>Small changes, like starting your day with action, spending less time on your phone, and practicing gratitude, can have a profound impact on your mental well-being.</p> <p>With Love and Gratitude,</p> <p>Jay Shetty</p> <p><em>Visit </em><a href="https://jayshettyshop.com/"><em>https://jayshettyshop.com</em></a><em> - 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.</em> </p> <p><strong>What We Discuss:</strong></p> <p>00:00 Intro</p> <p>03:19 What is DOSE?</p> <p>05:13 Social Media Triggers Rapid Rise in Dopamine</p> <p>07:40 The 30-Minute Window Discipline</p> <p>09:32 The Benefits of Phone-Fasting </p> <p>12:42 Take Action as Soon as You Wake</p> <p>14:36 How to Start the Day Phone-Free</p> <p>19:16 Fast Release Leads to Low Motivation</p> <p>21:06 Build Healthy Dopamine</p> <p>26:25 How to Motivate Yourself to Keep Going</p> <p>27:47 Pornography Addiction</p> <p>34:25 Destressing Through Orgasm</p> <p>36:04 Optimizing Dopamine</p> <p>37:29 Slow Pleasure for Better Relationship</p> <p>39:09 Dopamine and Flow State</p> <p>42:53 Staying Focused and Improving Concentration</p> <p>45:23 How to Improve Your Sleep Quality</p> <p>47:39 Dealing with Boredom While Phone-Fasting</p> <p>51:13 Positive Reinforcement of Dopamine at Home</p> <p>52:58 How Oxytocin Affects Your Day</p> <p>56:19 Grateful Thinking Works</p> <p>58:46 Difference Between Procrastination and Overthinking</p> <p>01:00:04 Focus on What You Can Do</p> <p>01:02:42 High Stress and Burnout</p> <p>01:04:42 Phone Detox is Necessary</p> <p>01:07:13 Spend More Time in Nature</p> <p>01:08:16 TJ on Final Five   </p> <p><strong>Episode Resources:</strong></p> <p>TJ Power | <a href="https://www.instagram.com/tjpower/">Instagram</a></p> <p>TJ Power | <a href="https://x.com/tjpower">X</a></p> <p>TJ Power | <a href="https://www.linkedin.com/in/tjpowerneuroscience/">LinkedIn</a></p> <p><a href="https://thedoselab.com/?fbclid=PAZXh0bgNhZW0CMTEAAabSbqVBrnrAwr__yP1VjwhFmFzhdV3D_VQM3UESfZcCaBi3V3s48M6KYJ0_aem_PxjPKTPEhvmd0oOxDJpshw">The DOSE Lab</a></p> <p><a href="https://www.amazon.in/DOSE-Effect-Boosting-Habits-Better-ebook/dp/B0CTJHX9S7">The DOSE Effect</a></p><p>See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.</p>