24-04-2025
Real Health podcast: How to break up with your phone with Neuroscientist TJ Power
TJ Power, neuroscientist at the Dose Lab and Sunday Times best-selling author of The DOSE Effect, joins me on this week's episode of The Real Health podcast.
The conversation began with the author telling me about his previous addiction to Dopamine. He said, 'I was a teenager when I first accessed what we call in the book, quick dopamine, just things that make you feel good rapidly; alcohol, phones, these kinds of things. I was immediately hooked. For about 10 years I lived a life where I was constantly waiting for the next time I was going to feel really good. Then outside of those moments, I felt kind of low and sad.'
I was fascinated to hear from the neuroscientist what is the best morning routine. 'Effectively, dopamine is built through effort. Anytime you engage in effort, it increases, so do something that's effortful as soon as you wake,' he said. 'When you wake up, ideally use an alarm and not your phone – you're less likely to scroll. Get out of bed, go straight to the bathroom, brush your teeth. Effortful action. Dopamine's on the climb in a natural way. Splash cold water on your face. Go back and make your bed. The whole goal is to do effortful actions and start your day before you access the land of quick dopamine.'
You can listen to the full episode here or wherever you get your podcasts.
