The DOSE Effect Quotes

“As you engage more often in effortful activities, your capacity to experience high dopamine will increase. In a high dopamine state, you will feel two key symptoms. You will feel productive – you will find your motivation levels are higher, and completing the activities in your life that you know are good for you will feel far more achievable.19 You will also experience the emotion of excitement more.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“TJ Power And to myself . . . I know this isn’t the norm, but given everything I said in the Achievements chapter, I feel this is appropriate to write. Thank you for facing your fears and for stepping into the quiet, into nature, every single day, away from your phone. Thank you for listening to that critical voice in your mind, for learning to manage your addictions, and for deeply pondering the future health of our world in order to find this answer.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Endorphins And finally, endorphins. The chemicals that are a gift to us. The chemicals that have the capacity to de-stress your brain at any moment. Our modern world is fast and, if we are honest, it’s stressful. The fact we have been given a chemical that can immediately reduce our stress levels is incredible. Ensuring that you activate endorphins each day is essential if you want to experience a relaxed and peaceful life.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Serotonin Let’s now consider serotonin. The natural chemical. The chemical that simply wants us to be a human. Someone who embraces the outdoors, eats natural foods, sleeps deeply at night, and breathes in a way that creates peace in your heart. Serotonin is here to guide you towards the behaviours that will optimize your mood and energy. It is predominantly built within your gut. Let’s figure out which serotonin action will have the greatest impact on your life in the future.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Oxytocin Next, let’s consider oxytocin, the magical chemical that provides a clear scientific understanding of our true purpose: love for yourself and the people around you. A chemical that is built through service: service to others, and service to yourself. Let’s consider which oxytocin action you feel will have the greatest impact on your life.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Let’s start with dopamine. Remember, this is the chemical creating your drive in life. It controls how motivated you feel and your capacity to stay focused on your goals. It is naturally built up when you complete challenging activities. There are also unnatural spikes and crashes when you engage too frequently in the quick dopaminergic behaviours our modern world has to offer.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Nature Checklist 1. SIGHT Count how many different colours you can see 2. SOUND Listen closely to the different sounds you can hear all around you 3. SMELL Breathe in deeply as you walk and think about what you smell”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Each of us has twelve cranial nerves: these are the primary nerves that start at the top of your spine and communicate with your brain to cover various functions such as eyesight, taste, hearing, and much more.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Your emotions are messages from your body The word ‘emotion’ literally means energy in motion.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“One of the great difficulties we face in modern times is our awareness of all the challenges that face our world each day. Every day we hear news of terrible events taking place. It is incredibly important to understand that the human brain is a learning machine. It gets conditioned incredibly easily. When we are seeing and hearing that the wider world is going wrong, via the news, it is very easy for this to affect how you begin to look at your own life too. You may find at times that your thoughts orient towards the negative, towards what isn’t going to plan in your life. This is where ‘dispositional gratitude’, the art of noticing and appreciating the positive experiences you have, is absolutely fundamental.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“You have a beautiful smile that lights up the room.’ ‘You’re so kind and empathetic to the people you love.’ ‘You’re a great listener; talking to you always feels so relaxing.’ ‘Your positive attitude is contagious; it’s always so much fun hanging out with you.’ ‘You have an amazing sense of style; you always look awesome.’ ‘Your determination and hard work inspire me massively.’ ‘You make the people around you feel so valued and appreciated.’ ‘Your intelligence and insight are unbelievably impressive.’ ‘You have a heart of gold; your generosity is magical to witness.’ ‘You have a wonderful sense of humour; your jokes always bring a smile to my face.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“HAPPINESS is equal to reality minus expectations”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“When observing individuals who win the lottery, or celebrities who achieve astronomical success, or medal winners, you see this science in action. When this success is experienced, often mental health challenges will follow. This can occur as a result of individuals no longer having anything to pursue or chase. It is unbelievably important to our neuro-biology that we have a need for progress. If we didn’t have this deep drive, as hunter-gatherers we simply wouldn’t have survived. If, for example, I came across a hunter-gatherer tribe and provided them with all the resources they could ever imagine, initially they may appear excited, but over a number of months they would show demotivated, depressive, lazy symptoms. They would have to engage in hard activities that build their dopamine for longer, and would begin to suffer the consequences.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“As we know from our hunter-gatherer learnings, dopamine would rise in the pursuit of a goal, be that hunting for an animal, building shelter or foraging for food. Dopamine would rise to provide us with the required level of motivation and deep focus to successfully complete what we were seeking to achieve. We believe our aim in life is to accomplish our goals, but the best feeling actually comes from pursuing them.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“The goal is simple. Don’t check your phone until either you are ready for your day, or you have been outside and seen daylight. A simple phrase I say to myself every morning in my mind is . . . ‘I must see sunlight before I see social media.’ This is a good mantra to live by.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“An individual navigating ADHD will experience two things; one is inattentiveness, a reduced ability to remain focused on a task, and the other is impulsiveness, an increased desire for stimulation and pleasure.32”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Now the science: there is a specific area of your brain called the anterior mid-cingulate cortex, or AMCC.21 During any moment in which you either resist an addictive behaviour or intentionally engage with a healthy behaviour, this component of your brain will light up. What is fascinating here is the more often it lights up, the stronger it will become, in a similar way that going to the gym and doing bicep curls will strengthen your arms. With each rep, your arms get stronger. With each activation of your AMCC, your willpower will get stronger.22 What’s interesting is that as this component of your brain gets stronger, your ability to maintain discipline gets easier. If, for example, you finish work and think, ‘I should go to the gym’, and your brain counters with, ‘Ahhh, but I can’t be bothered’, but you still you force yourself to do it, your AMCC will light up and strengthen, which in turn makes the next time this negotiation occurs in your mind a little bit easier to win.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“You know when you meet one of those really disciplined people, who eats well, exercises lots, works hard, and you think, ‘How on earth are you doing this?’ That person has activated their AMCC.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Willpower can be defined as your ability to resist short-term temptations in order to achieve your long-term goals.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“a good life is the progressive expansion of the things that bring you pleasure’,”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Andrew Huberman, the extremely popular neuroscientist, defines addiction as ‘the progressive narrowing of the things that bring you pleasure’.17”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Take the moment you are in right now, for example, reading this book. This is a perfect example of the opposite of these quick dopamine activities; we refer to reading as slow dopamine.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“This discomfort may be experienced as depressive feelings and severe low mood – the kind of feeling that occurs the day after drinking too much alcohol, eating too much sugary food, or scrolling through social media videos for too long.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“In the evening”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“I know that if I drink less and have a more balanced relationship with my alcohol consumption”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“we have now invented a way in which we can quickly satisfy the deep dopaminergic urge within us by simply picking up our phone and opening social media. We also know, however, that these quick dopamine hits, which aren’t earned through effort, will spike and crash our dopamine system, leaving us feeling demotivated, lethargic, and low.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Our external environment reflects our inner environment. Create a clear space to experience a clear mind.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Flow State activities immerse our minds so deeply in the present, in the task in front of us”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“Natural Forms of Happiness are: 1 MAKING DEEP SOCIAL CONNECTIONS 2 MOVING YOUR BODY 3 EATING NUTRITIOUS FOODS 4 READING BOOKS 5 SLEEPING DEEPLY 6 TAKING CARE OF YOUR HOME 7 WORKING TOWARDS YOUR GOALS”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!

“The key to understanding dopamine is that, to get it, you must focus on completing tasks that at first require effort, then gradually create a feeling of progress, thus making you really feel good after.”
― T.J. Power, The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!