Manifesting a Healthier Relationship with My Phone: Lessons from 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 + subsequently his book, The D.O.S.E Effect. I can’t recommend it enough.
Reading The D.O.S.E Effect 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 screens + digital stimuli disrupts our dopamine, oxytocin, serotonin + endorphin levels — the four critical neurochemicals that regulate motivation, bonding, mood + pleasure.
Some key points from The D.O.S.E Effect include:
Dopamine Overload: Frequent notifications, likes + digital rewards create a cycle of dopamine spikes that condition our brains to crave more screen time, leading to addictive behaviours + reduced focus.
Oxytocin Disruption: The quality of our social connections can suffer when replaced by digital interactions, reducing our oxytocin, the hormone linked to trust + bonding.
Serotonin Imbalance: Lack of natural sunlight exposure + physical activity — often replaced by screen time — lowers serotonin, contributing to mood disorders like anxiety + depression.
Endorphin Deficiency: Physical movement triggers endorphins, our natural painkillers + happiness boosters. Sedentary screen time habits limit this release.
Learning this made me feel quite overwhelmed +, honestly, a little worried about how modern technology is shaping human health. As an empath, I felt a wave of sadness, 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 that others might 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 practical framework for managing my phone use:
I use Downtime mode on my phone, blocking distracting apps during certain hours.
I disable all notifications — yes, even those little red dots that scream for attention.
And recently, I track my screen time + pick-up frequency weekly, + I won’t lie, it was scary at first. I realised I had been making excuses for my high usage — “I’m just listening to audiobooks,” or “I need maps for directions.” But those weren’t the biggest culprits after all.
These simple changes have already made a massive difference. I thought I had decent boundaries before, but this new awareness is next-level. I’m more focused, present, + aware of my habits — especially the bad ones. Now I’m applying James Clear’s principle from Atomic Habits to make these habits unattractive + 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 need to understand not only the impact of technology on our bodies + minds but also how to protect ourselves + restore hormonal balance. It’s not about adding more tasks to your daily to-do list — it’s about simple, manageable shifts that can profoundly boost your mental 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.