How long can you stay focused on one task?

What distracts you the most when you’re trying to focus?

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.

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. 

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.

In this interview, you'll learn:

How to Start Your Day with Action

How to Detox from Your Phone in the Morning

How to Earn Dopamine Naturally

How to Improve Sleep by Cutting Sugar and Screens

How to Practice Gratitude Daily

How to Reset Your Mind in Nature

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.

With Love and Gratitude,

Jay Shetty

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. 

What 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 Destressing 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   

Episode Resources:

TJ Power | Instagram

TJ Power | X

TJ Power | LinkedIn

The DOSE Lab

The DOSE Effect

How long can you stay focused on one task?
What distracts you the most when you&rsquo;re trying to focus?
Today, Jay chats with neuroscientist and author TJ Power to uncover the science behind our brain&rsquo;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&rsquo;s natural balance and offers practical strategies to realign it for a happier, healthier life.
TJ and Jay begin the discussion with the brain&rsquo;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&rsquo;s quick-fix solutions like social media, instant gratification, and other overstimulating activities lead to addiction, low motivation, and even burnout.&nbsp;
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.
In this interview, you'll learn:
How to Start Your Day with Action
How to Detox from Your Phone in the Morning
How to Earn Dopamine Naturally
How to Improve Sleep by Cutting Sugar and Screens
How to Practice Gratitude Daily
How to Reset Your Mind in Nature
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.
With Love and Gratitude,
Jay Shetty
Visit&nbsp;<a href="https://jayshettyshop.com">https://jayshettyshop.com</a> - 100% of Proceeds are donated to National Alliance on Mental Illness. NAMI is the nation&rsquo;s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.&nbsp;
What 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&nbsp;
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 Destressing 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&nbsp;&nbsp;&nbsp;
Episode Resources:
TJ Power | <a href="https://www.instagram.com/tjpower/">Instagram</a>
TJ Power | <a href="https://x.com/tjpower">X</a>
TJ Power | <a href="https://www.linkedin.com/in/tjpowerneuroscience/">LinkedIn</a>
<a href="https://thedoselab.com/?fbclid=PAZXh0bgNhZW0CMTEAAabSbqVBrnrAwr__yP1VjwhFmFzhdV3D_VQM3UESfZcCaBi3V3s48M6KYJ0_aem_PxjPKTPEhvmd0oOxDJpshw">The DOSE Lab</a>
<a href="https://www.amazon.in/DOSE-Effect-Boosting-Habits-Better-ebook/dp/B0CTJHX9S7">The DOSE Effect</a>

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.

I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

On Purpose with Jay Shetty

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

Brain Expert: 6 Habits to Boost Focus & Concentration By 48 Percent (Hack Your Dopamine!) with TJ Power

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/070d6226-f749-4ded-af21-b26f004f735b/transcript

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