Why I Picked Up The D.O.S.E Effect
Education as a catalyst for change
Education + knowledge have always been powerful catalysts for transformation in my life. When I set the intention to create a healthier relationship with my phone, I knew it wasn’t just about “digital detoxing.” I needed to understand how technology truly affects mental well-being + overall health.
That’s when I came across TJ Power — first through his podcast, then his book The D.O.S.E Effect. I can’t recommend it enough. It completely reframed how I see my phone, my habits + even my hormones.
This book opened my eyes to the connection between technology + hormonal well-being, inspiring me to reconnect with nature + embrace slower, more natural rhythms in life. It goes far beyond simply cutting screen time. It’s about understanding the biochemical impact technology has on us — and how we can restore balance.
The hidden costs of screen time
One of the most striking insights from The D.O.S.E Effect is how excessive screen time disrupts the body’s delicate neurochemical balance. TJ Power explains that our four key hormones — dopamine, oxytocin, serotonin + endorphins — are all affected by our digital habits.
These are the very chemicals that regulate motivation, mood, connection + joy. Here’s what happens when technology takes over:
Dopamine overload: Constant notifications, likes + digital rewards cause rapid dopamine spikes, training our brains to crave more stimulation. Focus suffers, + addiction patterns form.
Oxytocin disruption: Online interactions can’t fully replace real connection. Less face-to-face time means lower oxytocin — the hormone that supports trust + bonding.
Serotonin imbalance: Time indoors and away from sunlight (or nature) can lower serotonin, heightening stress, anxiety + low mood.
Endorphin deficiency: Movement naturally releases endorphins, our internal painkillers + mood boosters. Sedentary screen time blocks this effect.
Learning this initially left me a little disheartened — how easily we trade our chemistry for convenience. But it also reminded me: awareness brings power. Once we know better, we can choose differently.
Creating balance with mindful technology use
Knowledge only becomes change when we act on it. Inspired by TJ Power’s framework, I began setting clearer boundaries with my phone — not from a place of restriction, but from a desire to feel more present, calm + in control.
Here’s what I’ve put into practice:
I use Downtime mode to block distracting apps during specific hours.
I’ve disabled all notifications (even the red dots that tempt you to check “just once”).
I track screen time + phone pickups weekly. The numbers were confronting at first, but they helped me stay honest with myself.
These small, consistent shifts have transformed how I feel. My focus has sharpened. I notice more — in nature, in my relationships, in moments that used to pass by while I scrolled.
I’ve also layered in tools from Atomic Habits by James Clear — making unhelpful habits less attractive + healthy ones more rewarding. Together, these principles form a practical, sustainable way to reset digital balance.
Why The D.O.S.E Effect matters in 2025
In 2025, understanding the relationship between our devices + our mental health isn’t optional — it’s essential. The D.O.S.E Effect is a guidebook for this modern challenge, helping us recognise how screens shape our hormones, emotions + energy.
The beauty of TJ Power’s approach is its simplicity. It’s not about adding more to your to-do list. It’s about small, science-backed shifts that create space for joy, rest + real connection again.
My hope in sharing this is that it encourages you to pause, observe your patterns + take even one small step toward balance today. Because when you protect your attention, you protect your peace — and that’s the foundation for true manifestation.
Explore more yoga-inspired living
If this topic resonates, you’ll love the practices inside the Inspired Club — my online space for yoga-inspired living, digital balance + self-care made simple.