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Dopamine Expert: You Check Your Phone 175 Times a Day. The Shocking Truth About Dopamine | TJ Power
Season 16
You’ve been told your phone is just a tool. But what if it’s quietly rewiring your motivation, eroding your focus, and crowding out the single chemical your brain craves most - connection?
This week on Live Well Be Well, neuroscientist and author TJ Power joins me to explore the science of dopamine, focus, and digital balance. TJ, who developed the DOSE model - dopamine, oxytocin, serotonin, endorphins - reveals how our screen habits are reshaping the brain’s chemistry and stealing the satisfaction we once got from real connection.
Drawing on his research in neuroscience and mental wellbeing, TJ explains how constant notifications, multitasking, and morning scrolling deplete dopamine, dull our motivation, and even affect emotional regulation. We discuss how to retrain your attention, protect your mornings, and strengthen the part of your brain responsible for self-control and flow.
Here’s what we dive into:
The real data on phone addiction: how an average of 5.5 hours a day and 175 pickups rewires your dopamine system, and why under 3 hours supports better focus and happiness.
Dopamine vs. Oxytocin - the neuroscience behind loneliness in the digital age, and how conversation and physical presence can restore deep fulfilment.
Serotonin and sleep - how screen time late at night blocks natural serotonin cycles, sunlight absorption, and mood regulation.
What is “brain rot”? TJ explains the neuroscience of effortless dopamine, gray matter changes, and why too much stimulation can damage attention networks.
ADHD, attention, and environment - how our hunter-gatherer brains are struggling in a high-dopamine world, and what to do about it.
AMCC (anterior mid-cingulate cortex) - your brain’s “willpower muscle.” Learn how small acts of resistance build real discipline and creativity.
Morning habits for dopamine balance - why checking your phone first thing drains focus, and how “computer before phone” rewires productivity.
Practical digital boundaries - from the app TJ uses to track pickups (aiming for 50 a day) to phone-free meals that boost oxytocin and presence.
Love,
Sarah Ann 💛
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