Wellness Routine

What works for me from T.J. Power’s The Dose Effect

Dopamine → drive, focus, motivation

Oxytocin → connection, trust, belonging

Serotonin → calm, mood, stability

Endorphins → energy, pleasure, pain relief

Shift from fast dopamine (quick hits from scrolling, sugar, novelty) to slow dopamine (earned satisfaction, effort-based pleasure).

Delay first dopamine hit; effort before reward; dopamine ‘fasts’; cultivate flow; reduce multitasking.

Motivation

Strengthen authentic human connection and belonging; nurture relational safety.

Face-to-face connection; physical contact; gratitude and appreciation; be fully present; celebrate others successes.

Connection

Support mental stability and calm by aligning physiology (sleep, light, gut, thought) with steady rhythms.

Natural light; spend time outdoors; eat for gut health; prioritise sleep; practice under-thinking.

Energise

Reclaim natural pleasure and relief through movement, laughter, and gentle challenge.

Move daily; engage in micro-discomfort; laugh/play daily; use music intentionally; rest intentionally.

De-stress