Chester Grant

1. DOSE is an acronym for the four key chemicals that live within your brain and body. These are Dopamine, Oxytocin, Serotonin, and Endorphins.

2. Dopamine is responsible for creating the drive within us to complete the hard tasks that would keep us alive.

3. The key to understanding dopamine is that, to get it, you must focus on completing tasks that at first require effort, then gradually create a feeling of progress, thus making you really feel good after.

4. A simple example of this could be tidying your home– an activity that is easy to put off and avoid with procrastination.

5. During these highly pleasurable dopaminergic activities, your brain also produces an incredibly intelligent additional neurochemical called dynorphin. In order to further dissuade you from engaging too much in them, dynorphin is released, creating discomfort in your brain. 9 This discomfort may be experienced as depressive feelings and severe low mood– the kind of feeling that occurs the day after drinking too much alcohol, eating too much sugary food, or scrolling through social media videos for too long.

6. The six primary behaviours that will cause your dopamine levels to reduce are:

7. Dopamine is a chemical that is designed to be slowly ‘earned’ through effort. 

10. Natural forms of happiness include making deep social connections, moving your body, eating nutritious foods, reading books, sleeping deeply, taking care of your home, and working towards your goals.

11. Reducing engagement with quick dopamine behaviors increases your brain’s motivation and positivity over time.

12. Flow state is closely linked to your dopamine system; deep focus requires effort, which significantly boosts dopamine levels.

13. Tackling a challenging task early in the day can elevate dopamine levels for the rest of the day.

14. Make your bed first thing in the morning, before using your phone, to establish discipline and set a positive tone for the day.

15. In low dopamine states that feel lethargic, organizing your environment can help elevate dopamine in preparation for more effortful tasks like entering flow.

16. Short-form video platforms create intense dopamine spikes, leading to post-scroll dopamine crashes and lethargy.

17. After prolonged scrolling, your brain may feel depleted due to overconsumption of dopamine.

18. Notifications, messaging, news alerts, and social media scrolling all deliver short, frequent dopamine hits that can destabilize your mood and focus.

19. To improve your relationship with your phone, focus on two practices: phone fasting and mindful engagement.

20. Phone fasting involves intentional breaks from your phone to allow dopamine to replenish and restore balance.

21. Start phone fasting by avoiding phone use upon waking, when your brain has freshly regenerated dopamine.

22. Upon waking, choose either a cognitive or physical activity to build dopamine, rather than spiking and crashing it with phone use.

23. Build a consistent morning routine: make your bed, brush your teeth, splash cold water on your face, and avoid scrolling in the bathroom.

24. Replace phone use during idle morning moments with reading to activate your mind and elevate dopamine levels.

25. After your routine, either get fully ready for the day or spend time outside in natural light before checking your phone.

26. Use the mantra: “I must see sunlight before I see social media.”

27. In the evenings, aim for at least 60 minutes of screen-free time to support dopamine balance.

28. Exercise offers a prime opportunity to disconnect from your phone.

29. If using your phone during exercise, put it on airplane mode and avoid notifications or scrolling.

30. Use dinnertime to disconnect from your phone and be fully present.

31. Deep social connection is one of the key ingredients to long-term happiness and mental health.

32. Watching TV engages the brain more than social media, requiring some concentration and effort.

33. Turn off as many phone notifications as possible to reduce dopamine spikes and cravings.

34. Move social media apps into a folder on your second screen to reduce their accessibility.

35. Cold water exposure can increase dopamine levels by up to 2.5 times, similar to the effect of cocaine.

36. The body’s pain response to cold water triggers a rise in adrenaline, which in turn elevates dopamine, motivation, and focus.

37. After achieving major goals, mental health challenges can arise due to a lack of ongoing purpose or pursuit.

38. Humans are biologically wired to crave progress; lack of purpose can lead to demotivation and depression.

39. Building daily habits of accomplishment is essential to well-being and motivation.

40. Practicing silent reflection has been reported as one of the most impactful habits for mental health.

41. Oxytocin is released at childbirth to create strong bonds between mother and child.

42. As infants, we crave love and connection for safety and survival.

43. Early humans survived better in groups, making the need for social belonging deeply ingrained in us.

44. The fear of exclusion evolved to motivate us to reconnect with others and avoid isolation.

45. Low oxytocin levels can lead to loneliness, isolation, and a lack of confidence.

46. The first cause of low oxytocin is lack of social connection.

47. The second cause is using phones during moments of social interaction.

48. The third and fourth causes relate to your self-relationship: online comparison and self-criticism.

49. The formula “Happiness = Reality – Expectations” shows how unmet expectations cause dissatisfaction.

50. High oxytocin levels increase feelings of connection and boost self-confidence.

51. Helping others can produce a warm and calming internal feeling.

52. Giving meaningful gifts brings more joy than receiving, reinforcing the power of contribution.

53. Pro-social behaviors like empathy and cooperation significantly raise oxytocin levels.

54. Physical affection reduces cortisol and increases oxytocin, providing stress relief.

55. Cuddling pets also triggers oxytocin release and strengthens emotional well-being.

56. Physical touch in self-care routines, like moisturizing, also supports oxytocin levels.

57. Research shows that the strongest predictor of long-term happiness is the quality—not quantity—of close relationships.

58. Loving relationships buffer physical and psychological challenges as we age.

59. We must prioritize warm, connected relationships to thrive.

60. Shared physical activities like walking or foraging strengthen social bonds.

61. Socializing in nature enhances connection by fostering deeper attention and presence.

62. Listening to music together promotes bonding better than passive TV watching.

63. Call or video-call loved ones for stronger oxytocin effects than texting.

64. Sharing and receiving compliments raises oxytocin and improves social bonds.

65. Eye contact during conversation increases oxytocin and deepens connection.

66. Prioritize physical touch, such as hugging, when greeting loved ones.

67. Oxytocin is also built through self-love and self-connection.

68. Gratitude is a powerful tool to shift focus from unmet expectations to appreciation.

69. Expressing gratitude in relationships has been shown to boost oxytocin levels.

70. Dispositional gratitude—the habit of noticing positives—strengthens mental well-being.

71. Practicing specific gratitude, such as reflecting on why you’re thankful for someone, deepens emotional engagement.

72. Gratitude is a powerful antidote to emotional lows caused by stress, over-engagement, or comparison.

73. Practice gratitude in the morning to cultivate optimism.

74. Practice gratitude at night to calm racing thoughts before bed.

75. Celebrate daily accomplishments to build a positive self-image and counter negative self-talk.

76. Serotonin supports mood regulation and energy, making it vital for a healthy mental state.

77. Over 90% of serotonin is produced in the gut, so diet strongly influences mood and nervous system function.

78. Low serotonin levels can lead to anxiousness, low mood, and reduced energy.

79. Poor diet, lack of sleep, insufficient nature exposure, and limited sunlight are the main causes of low serotonin.

80. Sunlight exposure, even on cloudy days, is critical for serotonin production and mood regulation.

81. Forests emit phytoncides, which boost immune function and improve emotional well-being.

82. Shinrin-Yoku, or “forest bathing,” has been linked to reduced anxiety, depression, anger, and improved sleep.

83. Spend time in nature both alone and socially to maximize serotonin and connection.

84. Exposure to natural sunlight throughout the day supports energy and emotional balance.

85. Serotonin levels drop in winter, so outdoor time becomes even more essential.

86. Meta-studies suggest avoiding light at night and seeking daylight during the day improves mental health.

87. Eating whole foods supports gut health, which in turn boosts serotonin.

88. Overeating—even healthy food—can cause energy crashes and impact mood.

89. Slow your eating, chew thoroughly, and take pauses between bites to aid digestion and reduce fatigue.

90. Eat fruit instead of processed sugar to satisfy cravings and support gut health.

91. Combine fruit with healthy fats like yogurt or nuts to stabilize blood sugar and energy levels.

92. Choose foods with single ingredients—whole foods—as nature intended.

93. Intermittent fasting (IF) can enhance focus, energy, and slow aging, but is optional based on personal preference.

94. Probiotics, such as lactobacillus, support gut health and increase serotonin production.

95. Resonance breathing (4 seconds in, 6 seconds out) calms the nervous system and boosts mood.

96. Gratitude stabilizes the mind and reduces overthinking by highlighting life’s positive aspects.

97. Quality of sleep is more important than quantity; assess it based on how refreshed you feel upon waking.

98. Reading calms the mind and is one of the best pre-sleep activities.

99. Avoid charging or using your phone near your bed; screen exposure at night can trigger anxiety and depression.

100. Endorphins are the body’s natural painkillers and stress relievers, promoting physical and mental well-being.

101. Endorphins are released in response to stress and physical exertion, acting as natural painkillers to help you cope and survive.

102. Intentionally activating endorphins through healthy habits can reduce stress and promote relaxation.

103. Exercise is one of the most powerful ways to trigger endorphin release and boost mental and physical health.

104. Think of endorphins as your brain’s built-in stress-relief system—whenever you're overwhelmed, focus on boosting them.

105. Physical movement is an effective way to activate the endorphin system, especially when you push your body beyond comfort.

106. Low muscle mass is linked to higher mortality in older adults; maintaining strength is essential for long-term health.

107. Consuming excessive negative media content can condition your brain to expect negativity, impacting your worldview and emotions.

108. Your brain is highly impressionable; if it constantly receives messages about what's wrong in the world, it begins to view your life through the same lens.

109. Stay informed, but limit exposure to news and content that heightens stress and pessimism.

110. To feel calm and happy, you must intentionally reduce how much negative media you consume.