The D.O.S.E Effect: How I’m Rebalancing My Relationship with Technology
Why I picked up The D.O.S.E Effect
Education + knowledge have always been powerful catalysts for change in my life. When I decided to manifest a healthier relationship with my phone, I knew I needed a deeper understanding of how technology affects our mental well-being + overall health. That’s when I discovered TJ Power’s podcast episode + later his book, The D.O.S.E Effect. I can’t recommend it enough.
Reading this book opened my eyes to so much about hormonal well-being + inspired me to reconnect with nature + embrace more natural rhythms in life. It’s a refreshing perspective that goes beyond just cutting screen time — it’s about understanding the biochemical impact technology has on us + how to rebalance.
The hidden costs of screen time
One of the most eye-opening revelations from TJ Power’s work is just how negatively excessive screen time affects our brain chemistry. He highlights how constant exposure to digital stimuli disrupts our four key neurochemicals: dopamine, oxytocin, serotonin + endorphins — the very chemicals that regulate motivation, bonding, mood + pleasure.
Some key insights from The D.O.S.E Effect:
Dopamine overload: Frequent notifications, likes + digital rewards create a cycle of dopamine spikes that condition our brains to crave more screen time, reducing focus + increasing addictive behaviours.
Oxytocin disruption: The quality of our social connections can suffer when replaced by digital interactions, lowering oxytocin, the hormone linked to trust + bonding.
Serotonin imbalance: Less time in natural sunlight or physical activity — often replaced by scrolling — can lower serotonin, contributing to anxiety + depression.
Endorphin deficiency: Movement triggers endorphins, our natural painkillers + happiness boosters. Sedentary screen habits mean we release far less of them.
At first, learning this made me feel overwhelmed + honestly a little sad about how modern technology is shaping human health. But then I reminded myself: I can only control my own actions. What I can do — and want to do — is share this knowledge so others feel empowered to take their own steps toward balance.
Taking real action: setting boundaries with technology
Manifesting change requires showing up + taking deliberate action. Thanks to TJ Power’s book, I now have a framework for managing my phone use:
I use Downtime mode to block distracting apps during certain hours.
I disable all notifications — yes, even those little red dots that scream for attention.
I track my screen time + pick-up frequency weekly. At first it was scary, but it showed me I’d been making excuses about my usage.
These small shifts have made a huge difference. I thought I had decent boundaries before, but this new awareness is next-level. I feel more focused, present + aware of my habits — especially the sneaky ones.
I’ve also been applying James Clear’s principle from Atomic Habits to make unhelpful phone habits less attractive + easier to break.
Why The D.O.S.E Effect is essential reading for 2025
If you’re living in 2025, this book is a must-read. We all need to understand not just the impact of technology on our bodies + minds, but also how to protect ourselves + restore balance.
The beauty of TJ Power’s approach is that it’s not about adding more tasks to your already busy day. Instead, it’s about simple, manageable shifts that can profoundly improve mental health + well-being.
I hope by sharing this, you feel inspired to take your own steps toward balance — because no one else can do it for you. And that’s the real power of manifestation.