Neuroscientist & dopamine expert TJ Power breaks down how phones and social media are hijacking your brain's reward system, leading to crashes in motivation and focus. Learn science-backed strategies to reset your dopamine, improve your sleep by 54%, and break free from technology addiction using the D.O.S.E framework (Dopamine, Oxytocin, Serotonin, Endorphins). In this interview, we discuss: 00:00 Intro 03:19 What is DOSE? 05:13 Social Media Triggers Rapid Rise in Dopamine 07:40 The 30-Minute Window Discipline 09:32 The Benefits of Phone-Fasting 12:42 Take Action as Soon as You Wake 14:36 How to Start the Day Phone-Free 19:16 Fast Release Leads to Low Motivation 21:06 Build Healthy Dopamine 26:25 How to Motivate Yourself to Keep Going 27:47 Pornography Addiction 34:25 De-stressing Through Orgasm 36:04 Optimizing Dopamine 37:29 Slow Pleasure for Better Relationship 39:09 Dopamine and Flow State 42:53 Staying Focused and Improving Concentration 45:23 How to Improve Your Sleep Quality 47:39 Dealing with Boredom While Phone-Fasting 51:13 Positive Reinforcement of Dopamine at Home 52:58 How Oxytocin Affects Your Day 56:19 Grateful Thinking Works 58:46 Difference Between Procrastination and Overthinking 01:00:04 Focus on What You Can Do 01:02:42 High Stress and Burnout 01:04:42 Phone Detox is Necessary 01:07:13 Spend More Time in Nature 01:08:16 TJ on Final Five Visit https://jayshettyshop.com - 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. Episode Resources: https://www.instagram.com/tjpower/ https://x.com/tjpower https://www.linkedin.com/in/tjpowerneuroscience/ https://thedoselab.com/?fbclid=PAZXh0bgNhZW0CMTEAAabSbqVBrnrAwr__yP1VjwhFmFzhdV3D_VQM3UESfZcCaBi3V3s48M6KYJ0_aem_PxjPKTPEhvmd0oOxDJpshw https://www.amazon.in/DOSE-Effect-Boosting-Habits-Better-ebook/dp/B0CTJHX9S7 https://www.instagram.com/jayshetty https://www.facebook.com/jayshetty/ https://x.com/jayshetty https://www.linkedin.com/in/shettyjay/ https://www.youtube.com/@JayShettyPodcast http://jayshetty.me