Newsletter: Finding Happiness Through the DOSE Method

Published 25 January 2025

Martin Hamilton

I’ve written lots of articles through the years based on how to identify and activate brain chemicals. Finally, the scientific arena has delved deeper into the subject and much research has been produced backing my earlier claims. This process of how to control and regulate our body and brain chemicals can lead to a eudaimonic life, coined by Aristotle himself.

Yes, Aristotle coined the term eudaimonia to describe a life of human flourishing. In the works of Aristotle, eudaimonia was the term for the highest human good.

The DOSE method, developed by neuroscientist TJ Power, is a framework for optimizing brain chemistry to enhance mental health, motivation, and overall well-being. DOSE stands for the four key brain chemicals that significantly impact our daily experiences:

Dopamine: Responsible for drive and motivation
Oxytocin: Facilitates human connection and relationships
Serotonin: Regulates mood and emotions
Endorphins: Help with stress relief and pain management

The DOSE method works by providing practical strategies to balance and optimize these brain chemicals through simple, everyday habits. Some key aspects of the DOSE method include:

Understanding the role of each chemical in our mental and emotional states
Implementing specific actions to boost each chemical naturally
Creating daily routines that support overall brain health
Avoiding overstimulation from modern lifestyle factors that can disrupt chemical balance

TJ DOSE approach emphasizes actionable steps such as morning sunlight exposure, nature immersion, focused work, and social connection. The method also incorporates nutrition advice, with specific meal recommendations for each brain chemical.

By following the DOSE method, you can potentially improve their motivation, deepen relationships, boost mood and energy levels, and better manage stress. The goal is to help people lead happier, healthier, and more productive lives by harnessing the power of their brain chemistry.

How can I start implementing the DOSE method in my daily routine?

We can apply the principles of optimizing brain chemicals to create a daily routine that supports mental health and well-being. Here’s how you can start implementing DOSE-like practices in your daily routine:

1. Morning Routine for Dopamine and Serotonin:

Start your day at a consistent time to establish a healthy sleep-wake cycle.
Begin with a glass of warm lemon water to hydrate and support metabolism.
Incorporate movement, such as stretching, yoga, or a brisk walk, to boost mood and energy.
Practice gratitude by writing down three things you’re thankful for, which can increase positive emotions.

2. Oxytocin-Boosting Activities:

Connect with nature by spending time outdoors, soaking in natural light and fresh air.
Schedule time for social connections, even if it’s a short walk with a friend.

3. Endorphin and Stress Management:

Include mindful breathing or a short meditation practice to reduce stress and improve focus.
Set realistic goals for new habits, aiming for consistency rather than perfection.

4. Throughout the Day:

Use habit stacking to pair new healthy habits with existing ones.
Set alarms or reminders for self-care breaks and medication if needed.
Fuel your body with nutritious meals containing protein, fiber, and healthy fats.

5. Evening Routine:

Create a relaxing bedtime ritual to support quality sleep, which is crucial for hormone regulation and focus.

To make these habits stick:

Write down your goals and the steps to achieve them.
Use a habit tracker or app to monitor your progress.
Start small and simple, gradually building up your routine.
Focus on consistency rather than perfection.

Remember, implementing new habits takes time. Be patient with yourself and adjust your routine as needed to find what works best for you.

What is DOSE stacking?

DOSE stacking, according to TJ Power, is a technique for optimizing brain chemistry by combining multiple activities that boost different neurotransmitters in sequence. This approach involves strategically arranging activities throughout the day to maximize the benefits of dopamine, oxytocin, serotonin, and endorphins.

An example of DOSE stacking would be:

Starting the day with a walk in nature to boost serotonin
Following this with a challenging task to increase dopamine
Engaging in social interactions to elevate oxytocin levels
Concluding with physical exercise or laughter to release endorphins

By combining these activities, you can create a synergistic effect on their brain chemistry, potentially leading to improved mood, motivation, and overall well-being. This method aligns with Power’s broader DOSE framework, which emphasizes practical strategies to balance and optimize these four key brain chemicals through simple, everyday habits.

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