Dymphna Lanjuran's Key Ideas from The DOSE Effect
by T. J. Power, Tj Power

• Oxytocin, often termed the "love hormone," plays a crucial role in building trust and deepening relationships.
• The author recommends practices like expressing gratitude, engaging in meaningful conversations, and physical touch, such as hugging loved ones, to elevate oxytocin levels.
• These actions foster a sense of belonging and improve social confidence.

• Serotonin significantly impacts mood and energy regulation.
• The author points out that spending time outdoors, especially in natural sunlight, can enhance serotonin production.
• Additionally, maintaining a diet rich in whole foods supports gut health, which is closely linked to serotonin levels.
• Prioritizing quality sleep further stabilizes mood and energy.

• Modern habits, including prolonged screen time and consumption of processed foods, can disrupt the balance of DOSE chemicals.
• The author advises implementing "phone fasting," where individuals consciously reduce screen time, especially during mornings, to prevent dopamine overstimulation.
• He also emphasizes the importance of a balanced diet and regular physical activity to counteract these modern challenges.

• The author provides a set of 20 actionable habits designed to optimize brain chemistry.
• These include starting the day with a morning routine that avoids immediate phone use, engaging in physical exercise, practicing mindfulness, and setting aside time for social interactions.
• By consistently integrating these habits, individuals can experience enhanced mental clarity and emotional resilience.

• Sharing his personal journey, the author illustrates how understanding and applying the DOSE principles led him to overcome dependencies on alcohol and digital distractions.
• By realigning his lifestyle to support balanced brain chemistry, he experienced improved mental health, increased motivation, and deeper social connections.

• Grounded in neuroscience, "The DOSE Effect" elucidates how each of the four chemicals functions within the brain and body.
• The author explains the evolutionary purposes of these neurotransmitters and how modern behaviours can hijack their natural processes.
• Understanding this science empowers readers to make informed choices about their habits and routines.

• The author encourages readers to assess their current habits and identify areas where their DOSE chemicals may be imbalanced.
• He provides guidance on creating personalized plans that incorporate specific actions to boost each neurotransmitter, leading to sustained improvements in mental and physical health.
• This tailored approach ensures that individuals can address their unique challenges and goals.

Now that we understand how our brain chemistry affects our emotions and behaviours, we can choose to take control of our well-being through :

• Small changes in our routines to help us stimulate dopamine, oxytocin, serotonin, and endorphins in a balanced way.
• Fostering meaningful social connections, exercising regularly, spending time in nature and practicing mindfulness.

In essence, The DOSE Effect is a call to action to be intentional in shaping our daily habits and maintaining a balanced neurochemical equilibrium for better mental resilience and overall well-being, to achieve lasting happiness.