🔬 Brain Chemistry Hacks: The 4 Chemicals That Control Your Mood, Motivation & Energy

There are a lot of books about mental health and how to be happy.

And I’ve read many of them.

But the best book on this topic I’ve come across is The Dose Effect by TJ Power.

Why? Because it breaks down how modern life disrupts our brain chemicals; dopamine, oxytocin, serotonin, and endorphins, and how small, intentional habits can reset them.

Here are my biggest takeaways from the book:

1️⃣ Dopamine: Earn It, Don’t Chase It
We’ve wired ourselves to seek quick dopamine hits—social media, junk food, endless scrolling. But real, sustainable motivation comes from earned dopamine through effort, goal-setting, and delayed gratification.

🔹 Start your day with action, not your phone.
🔹 Focus on deep work instead of quick distractions.
🔹 Replace cheap dopamine with meaningful rewards.

2️⃣ Oxytocin: Connection Over Screens
The "love hormone" makes us feel safe and connected, but excessive screen time and digital communication weaken this pathway.

🔹 Prioritize real-life connections.
🔹 Hug, engage in deep conversations, and remove distractions during social interactions.
🔹 Acts of kindness boost oxytocin, reducing stress and anxiety.

3️⃣ Serotonin: Nature is the Ultimate Antidepressant
Most of our serotonin comes from gut health and sunlight, yet modern life keeps us indoors and dependent on processed food.

🔹 See sunlight before social media.
🔹 Eat nutrient-dense, whole foods.
🔹 Practice deep breathing to calm the mind.

4️⃣ Endorphins: Movement, Heat, and Laughter
Endorphins are our body's natural painkillers, released through exercise, heat exposure (saunas, hot baths), and laughter.

🔹 Move daily, even if it’s just a short walk.
🔹 Try heat therapy—it’s scientifically proven to boost mood.
🔹 Laugh more! Studies show most people don’t laugh enough.

📌 Final Thought:
We often think happiness is a mindset. But it’s also chemistry. By understanding and balancing these four chemicals, we can improve our focus, mood, and resilience.

I’m currently applying these lessons; especially dopamine fasting by limiting phone use in the mornings and replacing mindless scrolling with deep work. It’s been a game-changer!

📖 If you’re interested in brain chemistry and mental clarity, I highly recommend The Dose Effect.

And I’m excited for Andrew Huberman’s upcoming book, Protocols, which will dive even deeper into practical neuroscience!

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