Brain Expert: 6 Habits to Boost Focus & Concentration By 48 Percent (Hack Your Dopamine!) with TJ Power
from On Purpose with Jay Shetty
by iHeartPodcasts
Published: Fri Jan 24 2025
Show Notes
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:
Intro
What is DOSE?
Social Media Triggers Rapid Rise in Dopamine
The 30-Minute Window Discipline
The Benefits of Phone-Fasting
Take Action as Soon as You Wake
How to Start the Day Phone-Free
Fast Release Leads to Low Motivation
Build Healthy Dopamine
How to Motivate Yourself to Keep Going
Pornography Addiction
Destressing Through Orgasm
Optimizing Dopamine
Slow Pleasure for Better Relationship
Dopamine and Flow State
Staying Focused and Improving Concentration
How to Improve Your Sleep Quality
Dealing with Boredom While Phone-Fasting
Positive Reinforcement of Dopamine at Home
How Oxytocin Affects Your Day
Grateful Thinking Works
Difference Between Procrastination and Overthinking
Focus on What You Can Do
High Stress and Burnout
Phone Detox is Necessary
Spend More Time in Nature
TJ on Final Five
Episode Resources:
TJ Power | Instagram
TJ Power | X
TJ Power | LinkedIn
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