I recently read ‘The DOSE Effect’ by TJ Power, which explores how small daily habits can help regulate our brain chemistry and improve wellbeing. The book explains that many of our emotions, behaviours and energy levels are influenced by four key chemicals in the brain and body: Dopamine, Oxytocin, Serotonin and Endorphins — together forming the acronym DOSE.
When working with young people, we often encourage healthy coping strategies to help them navigate difficult periods in life. Understanding the DOSE chemicals can give young people practical and realistic ways to care for their mental health and build resilience through everyday habits.
I’m going to focus on Dopamine in this blog as it is a great place to start when making small changes to boost mental wellbeing.
Dopamine – the motivation chemical
Dopamine is often described as the brain’s “motivation” or “reward” chemical. According to TJ Power, dopamine is not simply about pleasure — it is what drives us to pursue goals, overcome challenges and keep moving forward. Historically, humans increased dopamine naturally through effortful activities such as hunting, gathering food, building shelter and solving problems necessary for survival.
Modern life, however, offers many fast and effortless dopamine hits. Social media scrolling, processed foods, gaming, alcohol, drugs and pornography can all create instant spikes of dopamine. While these activities may feel good in the short term, they can overstimulate the brain’s reward system. TJ Power explains that repeated quick dopamine spikes are often followed by a “dopamine crash”, leaving people feeling flat, unmotivated, anxious or low in mood. Over time, this can reduce our ability to enjoy slower, healthier and more meaningful activities.
For young people especially, this cycle can affect concentration, motivation, sleep, emotional regulation and self-esteem. The good news is that we can strengthen our dopamine system in healthier ways by building simple habits into daily life.
Five ways to boost dopamine naturally
1. Flow state
A “flow state” happens when we become fully absorbed in an activity that challenges us in a positive way. This could be sport, music, art, writing, dancing or learning a new skill. In a flow state, time often passes quickly because the brain is deeply engaged and focused.
TJ Power highlights that flow states provide a healthy and sustainable dopamine release because they combine challenge, effort and enjoyment. Encouraging young people to spend time doing activities where they feel engaged and capable can improve confidence, focus and motivation.
2. Discipline
Discipline may not sound exciting, but building small routines and following through on commitments strengthens the brain’s reward pathways. Completing difficult tasks — even simple ones like making the bed, revising for an exam or going for a walk — gives the brain evidence that effort leads to reward.
The book emphasises that motivation often comes after action, not before it. Small acts of discipline help young people build trust in themselves and create long-term confidence and resilience.
3. Phone fasting
Constant notifications, scrolling and short-form content can overstimulate the dopamine system and reduce attention span. TJ Power encourages regular “phone fasting” — intentional breaks from screens and social media — to allow the brain to reset.
This does not mean removing phones completely, but creating healthier boundaries around technology. Simple habits such as avoiding phones first thing in the morning, turning off notifications, or having screen-free periods during the day can improve focus, sleep and emotional wellbeing.
4. Cold water exposure
Cold water — such as ending a shower with cold water or going for a cold swim — may temporarily increase dopamine and alertness. TJ Power describes cold exposure as a way of teaching the brain and body to tolerate discomfort in a healthy way.
Although it can feel uncomfortable initially, many people report improved mood, energy and resilience afterwards. For young people, this can also reinforce the idea that growth and confidence often come from doing hard things safely and gradually.
5. Goal setting
Dopamine is strongly linked to progress and achievement. Setting realistic goals gives the brain something meaningful to work towards. Importantly, the dopamine boost often comes not just from achieving the goal, but from making progress along the way.
Breaking larger goals into smaller, manageable steps can help young people feel less overwhelmed and more motivated. Celebrating small wins — attending school, completing homework, exercising or reaching out for support — can help reinforce positive behaviours and build momentum.
Final thoughts
One of the key messages from The DOSE Effect is that wellbeing is not usually built through one huge change, but through small habits repeated consistently over time. In our work with young people, we often see that they can identify these positive habits themselves, recognise the benefits, and feel motivated to continue them.
