Neuroscientist: How To Hack Your Dopamine To Boost Your Mood, Energy, and Focus
In this episode of The School of Greatness, neuroscientist T.J. Power explores how modern habits like constant social media use and binge-watching disrupt the brain's dopamine pathways, leading to attention issues, low mood, and lack of focus. He provides suggestions for restoring dopamine balance, such as reducing screen time and engaging in slower, more intentional activities.
Power and host Lewis Howes also delve into the importance of discipline and delayed gratification for regulating brain chemicals. They offer insights into reframing ADHD traits, the benefits of spirituality and connection for well-being, and the role of laughter and social joy in combating chronic stress.
This is a preview of the Shortform summary of the Mar 5, 2025 episode of the The School of Greatness
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Impact of Technology and Lifestyle on Brain Chemistry
According to neuroscientist T.J. Power, modern habits like excessive social media use, binge-watching, and consuming high-sugar foods disrupt brain chemistry, especially [restricted term] pathways, causing attention issues, low mood, and lack of focus. He explains that these activities provide frequent [restricted term] spikes and crashes, overwhelming the brain's natural reward system.
Reducing [restricted term] Spikes Restores Balance
To counteract this disruption, Power recommends setting boundaries on phone and screen time. He suggests replacing [restricted term]-spiking activities with slower tasks like walking, cooking, or socializing to promote a natural [restricted term] response and overall balance.
Discipline, Delayed Gratification, and Healthy Habits
Power and host Lewis Howes discuss the importance of discipline and delayed gratification in regulating brain chemicals. They advise a disciplined morning routine with tasks like making the bed or exercising to boost [restricted term] levels. Power also recommends resisting social media urges through practices like "phone fasts" to restore [restricted term] balance.
ADHD Upsides and Evolution
Power argues that ADHD traits may have evolutionary roots beneficial for hunter-gatherers. He suggests those with ADHD prefer engaging, effortful activities that provide greater [restricted term] boosts due to lower baselines. Reframing ADHD as "Attention Deficit Hyperactivity Ability" highlights the strengths of seeking out captivating interests where one can thrive.
Spirituality, Connection, and Laughter
Power highlights the stress-regulating benefits of spirituality and finding purpose, like through prayer or church involvement. He emphasizes how social connection and laughter boost [restricted term] and endorphins vital for well-being, contrasting modern tech isolation. Both he and Howes recommend prioritizing social joy and play to combat chronic stress.
1-Page Summary
Additional Materials
Counterarguments
- The relationship between technology use and brain chemistry is complex, and not all experts agree on the extent of its impact or the effectiveness of reducing screen time.
- Some studies suggest that moderate use of digital technology can have positive effects on the brain, such as improved cognitive skills and social connections.
- The idea that ADHD traits are evolutionary adaptations is a hypothesis and not conclusively proven; other factors may contribute to the development of ADHD.
- While discipline and delayed gratification are often beneficial, they may not be suitable for everyone, and some individuals may thrive with more flexible routines or alternative approaches to productivity.
- The recommendation to engage in slower tasks assumes that these activities are universally accessible and enjoyable, which may not be the case for all individuals.
- The benefits of spirituality and religious involvement may vary greatly among individuals, and some may find stress relief and purpose through other means, such as secular meditation or community service.
- The emphasis on social joy and play might overlook the complexities of social anxiety or introversion, where individuals may find stress relief in solitude or less socially demanding activities.
Actionables
- You can create a "[restricted term] diary" to track activities that make you feel good and identify patterns that lead to natural [restricted term] boosts. Start by jotting down daily activities and how they make you feel, focusing on those that don't involve screens or high-sugar foods. Over time, you'll see which actions contribute to a balanced mood and can intentionally incorporate more of them into your routine.
- Develop a "joy menu" to quickly access activities that enhance social connection and laughter. This could be a physical list or a digital note of activities like calling a friend, playing a board game, or watching a comedy show that you can turn to whenever you need an [restricted term] or endorphin boost, especially during times of stress.
- Introduce a "purposeful pause" into your day, where you take a moment to reflect on your personal values and how your current actions align with them. This could be a brief meditation, a few minutes of journaling, or simply sitting quietly to contemplate. This practice can help integrate spirituality and purpose into daily life, serving as a stress regulator and providing a sense of fulfillment.
Related Shortform Content
Get access to the context and additional materials
Impact of Technology and Lifestyle on Brain Chemistry
The conversation with neuroscientist T.J. Power and host Lewis Howes delves into how modern lifestyle choices, particularly those related to technology, are disrupting brain chemistry and leading to issues with attention, mood, and focus.
Modern Lifestyle Disrupts [restricted term] Pathways, Causing Attention Issues, Low Mood, and Lack of Focus
Our modern lifestyle, filled with activities such as social media use and consumption of ultra-processed foods, can affect brain chemistry in a manner similar to addictive substances. T.J. Power states that elements like social media, porn, sugar, and alcohol disrupt [restricted term] pathways. This contributes to symptoms of ADHD, inattention, lack of action, and procrastination. The constant engagement with our phones, with 140-170 opens per day, leads to continuous [restricted term] stimulation and crashes, causing low mood and inattention.
Historically, [restricted term] increases resulted from effortful tasks, leading to slow releases and minimal spikes per day. However, social media can elicit that same [restricted term] spike within seconds, resulting in a kind of "engine revving" without forward motion, ultimately disrupting the brain's [restricted term] system.
Social Media, Binge-Watching, and Addictive Substances Like Sugar and Pornography Desensitize the Brain Through [restricted term] Spikes and Crashes
The episode discusses how the frequent engagement with short video content on social media may be causing considerable damage to [restricted term] pathways due to its regular use, more so than irregular behaviors such as alcohol consumption or pornography use. Power highlights the issue with pornography, which provides a private and easily concealable means of obtaining high [restricted term] levels, making it difficult to resist re-engagement. This is compounded by the danger of virtual reality technology, which may exacerbate already rapid [restricted term] cycles, especially if pornography adopts a rapid-consumption model.
Power explains that the brain rewards behaviors that are beneficial for survival with [restricted term], but the chemical can also contribute to negative experiences if engaged in harmful activities. Modern actions like heavy social media use, smoking, and consuming ultra-processed foods may interfere with the brain's efforts to promote survival and flourishing.
Reducing Quick [restricted term] Hits Restores Brain Balance
"Setting Boundaries On Phone and Screen Use to Curb [restricted term] Addiction"
The con ...
Here’s what you’ll find in our full summary
Impact of Technology and Lifestyle on Brain Chemistry
Additional Materials
Counterarguments
- The relationship between technology use and [restricted term] disruption is complex and not fully understood; some studies suggest that moderate use of technology can have positive effects on the brain and cognitive function.
- The idea that modern lifestyle choices are solely responsible for attention issues and mood disorders is an oversimplification; genetic, environmental, and other psychological factors also play significant roles.
- The concept of "[restricted term] addiction" is not a formally recognized medical condition, and the use of the term "addiction" in this context may be misleading or overly simplistic.
- The benefits of slow tasks and setting boundaries on technology use may vary greatly between individuals, and what works for one person may not be effective for another.
- The assumption that historical [restricted term] release patterns were always healthier may not take into account the complexity of human evolution and the adaptability of the brain.
- The impact of substances like sugar and pornography on th ...
Actionables
- You can create a "[restricted term] diet" for your brain by scheduling a "low-[restricted term] day" once a week where you engage only in activities that don't provide instant gratification. This could include reading a book, going for a long walk without your phone, cooking a new recipe from scratch, or practicing a musical instrument. The idea is to fill your day with activities that require more sustained attention and effort, which can help recalibrate your [restricted term] response over time.
- Develop a personal reward system that incentivizes delayed gratification by setting up a points system for completing slow tasks. For example, assign points to activities like finishing a chapter of a book, meditating for 20 minutes, or writing in a journal. Once you accumulate a certain number of points, reward yourself with something meaningful that doesn't involve screens or substances, like a massage o ...
Get access to the context and additional materials
Discipline, Delayed Gratification, and Healthy Habits In Regulating Brain Chemicals
TJ Power and Lewis Howes discuss the importance of discipline, delayed gratification, and establishing healthy habits to regulate brain chemicals such as [restricted term].
Disciplined Morning Routine for Effortful Tasks Boosts [restricted term] and Productivity
Both discuss the positive impact of engaging in effortful tasks as part of a morning routine.
Waking Without Phone, Making the Bed, Exercise, and Meal Prep Elevate [restricted term] Levels
Power suggests a disciplined morning routine that starts without immediately checking the phone. Delaying phone use for at least 15 to 30 minutes and starting the day with tasks like making the bed can lead to a rise in [restricted term]. The conversation acknowledges the similarities to military training, emphasizing the importance of exercise and meal preparation as part of this routine. Howes shares his experience with disciplined routines, including making the bed and getting ready, which he finds creates an environment of peace.
Delay Gratification for Long-Term Brain Health
Resist Social Media Urge to Restore [restricted term] Balance
Power mentions that he only allows himself to open social media apps three times daily as part of the "dose" program, which helps manage social media usage and curb [restricted term] addiction. This practice serves as a boundary to resist quick [restricted term]-inducing activities, promoting a more balanced state.
Breaking [restricted term] Addiction With a Daily "Phone Fast" and Other Practices
Recalibrate Your Brain: Charge Phone Elsewhere, Check Sparingly, Do Non-screen Activities
Power advises against starting the day checking the phone, as it does not contribute to the desired state of hormone balance. A "phone fast" is recommended, suggesting a routine of checking the phone sparingly and charging it away from one's bedside. To break the [restric ...
Here’s what you’ll find in our full summary
Discipline, Delayed Gratification, and Healthy Habits In Regulating Brain Chemicals
Additional Materials
Counterarguments
- While a disciplined morning routine may boost [restricted term] and productivity for some, it may not be the best approach for everyone. Individual differences in circadian rhythms mean that some people may function better with a flexible routine that allows for variation based on their natural energy peaks and troughs.
- The idea that making the bed and other simple tasks can elevate [restricted term] levels is not universally supported by scientific evidence. The psychological benefits of such tasks may vary greatly among individuals.
- Delaying gratification is often beneficial, but it's important to recognize that some individuals may struggle with this due to underlying psychological or neurological conditions. For them, additional support or different strategies might be necessary.
- Limiting social media usage can be helpful for some, but it's also important to consider the role of social media in providing social support and connectivity, especially for those who may be isolated or have limited access to in-person interactions.
- A "phone fast" might not be practical or desirable for everyone, particularly for those whose work or personal circumstances require them to be available or responsive at various times of the day.
- While expanding pleasure sources to include activities like nature and exercise is beneficial, it's important to acknowledge that access to such activities can be lim ...
Actionables
- You can create a "[restricted term] diary" to track and plan your daily activities that are intended to boost [restricted term] naturally. Use a simple notebook or digital app to log your morning routine tasks, moments of delayed gratification, and non-screen activities. For example, jot down the time you spend reading a book, the new recipe you tried for meal prep, or the feelings you experienced during a morning run. This diary will help you visualize your progress and identify which activities are most effective for you.
- Develop a "pleasure passport" where you collect stamps or stickers for each new non-digital activity you try. This could be anything from a hike in a new park, attending a live music event, or taking a dance class. The goal is to fill your passport with diverse experiences that provide satisfaction and joy beyond digital gratification. The tangible reward of adding to your passport can serve as a motivator to seek out and commit to these activities.
- Partner with a friend or family member to star ...
Related Shortform Content
Get access to the context and additional materials
ADHD Upsides and how to Leverage Them
ADHD, often perceived with a negative stigma, may have inherent advantages that trace back to the very evolution of humans as hunter-gatherers, according to TJ Power.
ADHD May Have Evolutionary Roots, With [restricted term] Responses Beneficial for Hunter-Gatherers
TJ Power posits that ADHD might not be a modern phenomenon, but rather a trait that has been part of the human condition for millennia. Power speculates that those with ADHD traits likely played a role in our ancestors' communities, particularly among hunter-gatherers. These individuals may have had a lowered baseline of [restricted term], a neurotransmitter involved in reward and pleasure circuits in the brain, explaining why engaging and effortful tasks are sought after by those with ADHD to achieve a greater [restricted term] boost.
ADHD Individuals Prefer Engaging, Effortful Tasks for Greater [restricted term] Boost
It is suggested that because of the lower levels of [restricted term], individuals with ADHD often pursue more active and engaging tasks. These tasks provide the stimulation required to raise [restricted term] to a level that allows them to focus and thrive, turning a potential disadvantage into an adaptive strength in the right context.
Reframing ADHD as "Attention Deficit Hyperactivity Ability" Helps Leverage Strengths
Power argues for a reframing of ADHD, suggesting terming it "Attention Deficit Hyperactivity Ability" to emphasize the strengths and unique abilities that come with the condition. By focusing on the capabilities and interests that naturally captivate individuals with ADHD, they can leverage these inclinations to excel and thrive. This positiv ...
Here’s what you’ll find in our full summary
ADHD Upsides and how to Leverage Them
Additional Materials
Clarifications
- Individuals with ADHD may have lower baseline levels of [restricted term], a neurotransmitter linked to pleasure and reward. This lower [restricted term] level can lead them to seek out more stimulating and engaging activities to boost their [restricted term] levels. In a hunter-gatherer context, this trait could have been beneficial as it might have driven individuals with ADHD to actively pursue tasks essential for survival, such as hunting or gathering food. This perspective suggests that ADHD traits, which may have been advantageous in ancestral environments, could be seen as adaptive strengths in certain contexts today.
- Individuals with ADHD may have lower baseline levels of [restricted term], a neurotransmitter linked to pleasure and reward. To increase [restricted term] levels, they may naturally gravitate towards tasks that are stimulating and engaging. By seeking out activities that provide a [restricted term] boost, individuals with ADHD can improve focus and performance in these tasks. This behavior can be seen as a way for individuals with ADHD to regulate their brain chemistry and enhance their ability to concentrate and excel in certain activities.
- The proposal to reframe ADHD as "Attention Deficit Hyperactivity Ability" suggests a positive shift in perspective towards ADHD. By emphasizing the strengths and unique abilities associated with the condition, individuals can leverage their natural inclinations for success. This reframing aims to highlight the positive aspects of ADHD and encourage recognition of the talents that may be overshadowed by the challenges typically associated w ...
Counterarguments
- The evolutionary roots of ADHD are speculative and not conclusively proven; other factors could have contributed to its prevalence in modern society.
- Not all individuals with ADHD may prefer or be able to engage in effortful tasks due to varying degrees of the condition or coexisting disorders.
- Reframing ADHD as an "ability" might oversimplify the condition and overlook the real challenges and impairments it can cause in daily functioning.
- While identifying captivating activities can be beneficial, it may not always be feasible or sufficient for managing ADHD symptoms in ...
Related Shortform Content
Get access to the context and additional materials
Spirituality, Connection, and Laughter in Mental Health
TJ Power and Lewis Howes discuss the profound impact that spirituality, connection, and laughter have on mental health, noting the benefits of such practices in fostering overall well-being.
Developing Prayer or Meditation For Calm and Perspective During Challenges
Connecting With a Higher Power Can Regulate Stress
TJ Power speaks about the importance of connecting with a higher purpose or engaging in spiritual practice, which he finds regulates stress effectively. Incorporating prayer into his morning routine, which also includes breathing exercises and a walk without a phone, he focuses on gratitude and self-accomplishment. Power finds that this practice, especially in moments of fear, creates a trust that things will be okay. He also mentions the calming effect of a conversation with God during deep states of fear, which helps to ease his mind from overthinking and jumping to worst-case scenarios.
Power discusses the impact of attending church and spending time in prayer on mental health. The church environment and cultivating a relationship with God, he observes, enhance feelings of connection and love, thereby increasing [restricted term] levels. He reflects on church traditions, like singing and connecting with others, as communal and thankful experiences, akin to early forms of mental health therapy.
He posits that historically, human experience was [restricted term]-driven with a focus on group prosperity, contrasting with today's often self-centered pursuits. Power sees participating in church experiences as a way for individuals to step out of their personal issues by focusing on the group and God.
Connecting and Laughing Boost [restricted term] and Endorphins, Vital For Wellbeing
[restricted term] is also stimulated when serving others, leading to an increased feeling of love and happiness. Power explains that actions serving others, nurturing interactions with loved ones, and communal church activities are [restricted term]-dominant and contribute significantly to mental well-being. He suggests that engaging in such behaviors reintroduces the group and collective focus that is essential for thriving societies.
Combatting Tech Isolation With Social Activities and Laughter
TJ Power highlights the enjoyment derived from laughter and the stark contrast between how much people value it and how infrequently they experience it. With an average enjoyment rating of 9.3 out of 10 but a reduce ...
Here’s what you’ll find in our full summary
Spirituality, Connection, and Laughter in Mental Health
Additional Materials
Counterarguments
- While connecting with a higher power and engaging in spiritual practices can be beneficial for many, it's important to acknowledge that spirituality and religion are not universally helpful or relevant to everyone's mental health journey. Some individuals may find secular approaches to stress management and mental well-being more effective or appropriate for their beliefs and experiences.
- Prayer and meditation can be powerful tools for some, but they may not be a one-size-fits-all solution. Different individuals may respond better to other forms of therapy or stress-relief techniques, such as cognitive-behavioral therapy, physical exercise, or artistic expression.
- The positive effects of church attendance and communal activities on mental health may not apply to those who have had negative experiences with organized religion or who feel alienated by certain religious communities.
- The idea that historically human experience was [restricted term]-driven with a focus on group prosperity is an oversimplification. Human history is complex and includes both communal and individualistic elements, as well as conflict and competition.
- The assertion that engaging in behaviors that reintroduce a group and collective focus is essential for thriving societies may not take into account the value of individualism and personal autonomy in contributing to societal progress and innovation.
- The benefits of laughter and social interaction are well-documented, but the suggestion that increasing social activities will automatically lead to more laughter and impro ...
Actionables
- You can create a "Gratitude and Laughter" journal where you write down three things you're grateful for and one thing that made you laugh each day. This practice encourages you to actively seek out and recognize moments of gratitude and humor in your daily life, reinforcing the positive effects of both on your mental health.
- Start a "Digital Detox Hour" before bed where you replace screen time with a calming activity that involves others, like playing a board game or storytelling with family. This helps to foster real social connections and can lead to spontaneous moments of laughter and joy, countering the effects of isolation.
- Orga ...
Related Shortform Content
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
