Tj Power's Top Tips for Boosting Happiness Through Brain Chemistry

Our brains have managed to help us survive as a species for over 300,000 years, and that wasn’t easy. It is estimated that, for the majority of human history, we spent 85 percent of our time outside. Now our lives are very different - in the modern world we are now spending just 7 percent of our time outside. But our brain chemistry operates in the same way. It is still trying to guide us, just as it was rewarding us for the behaviors that created the optimum conditions for survival.

So now, when you stay inside and scroll on your phone for hours and then feel depleted and demotivated afterwards, it isn’t a coincidence. This is your brain knowing that scrolling is not the optimal path to survival, and it will make you feel awful in order to guide you to adjust your behavior. The same thing happens when you eat tons of sugar, spend too much time inside, sit down all day, drink too much alcohol, or watch too much porn. 

Your brain chemistry shapes everything - your mood, focus, energy, and relationships - and our brains have over 60 different neurotransmitters that each play vital roles in how we feel and perform every day. I’ve spent over a decade researching four of the most well-known neurotransmitters - Dopamine, Oxytocin, Serotonin, and Endorphins – and developing action-based methods to optimize them in our everyday lives so we can feel more motivated, energized, confident, relaxed, joyful, and socially connected in a modern world in which we no longer have to worry much about survival.

In this article I have created five, simple, actionable strategies that will support your journey to optimize these chemicals and thrive in our modern digital world.

1. Elevate Your Dopamine: Focus on Effort, Not Instant Hits

Dopamine is your brain’s motivational fuel. In our hunter-gatherer past, dopamine rewarded us for effort—whether hunting food or creating shelter. Today, it’s often hijacked by quick hits like social media, sugary snacks, or online shopping, which spike dopamine briefly before it crashes, leaving you feeling worse.

To optimize your dopamine naturally:

• Start your day with action: Avoid checking your phone first thing. Instead, make your bed, step into sunlight, or take a cold shower to spark dopamine through effort.

• Engage in goal-oriented tasks: Tackle a challenging project or clean your home environment—effort that leads to reward strengthens dopamine systems and builds lasting motivation.

• Limit quick dopamine behaviors: Replace endless scrolling with activities like reading, writing, or solving problems, which provide steady dopamine boosts.

2. Build Connection with Oxytocin: The Love Hormone 

Oxytocin, your connection chemical, strengthens your relationships and creates feelings of trust. In the past, oxytocin drove cooperation within tight-knit communities, which was essential for our survival. Today, our digital habits and individualistic lifestyles often weaken oxytocin pathways, leaving us feeling isolated and lonely.

To elevate your oxytocin levels:

• Prioritize physical touch: Hug someone for at least five seconds—a simple act proven to release oxytocin.
• Deepen social moments: Remove distractions like your phone and engage in face-to-face conversations. Listen actively, maintain eye contact, and ask interesting questions.
• Practice altruism: Acts of kindness, like helping a friend or writing a thank-you note, flood your brain with oxytocin, enhancing both your happiness and theirs.

3. Boost Your Mood with Serotonin: Nature’s Antidepressant

Serotonin regulates your mood, energy levels, and sleep. Historically, spending time outdoors in sunlight and consuming unprocessed foods supported serotonin production. Unfortunately, modern indoor lifestyles and processed diets can deplete serotonin, leading to mood swings and fatigue.

To increase your serotonin levels:

• Spend time outdoors: Sunlight exposure, even on cloudy days, promotes serotonin production. Seeing sunlight before social media every morning is a fantastic goal.
• Prioritize gut health: Around 90% of serotonin is produced in the gut. Eating fiber-rich foods like fruits, vegetables, and whole grains can improve serotonin levels.
• Practice underthinking: A double inhalation through your nose, followed by a big exhalation from your mouth calms your nervous system. A perfect way to build serotonin and slow your overthinking thoughts.

4. Release Endorphins: Your Brain’s Painkillers

Endorphins reduce pain and destress your brain. They are activated by physical activity, hot environments and laughter. For our ancestors, endorphins were critical for enduring the physical demands and stresses that surviving in the wild brought our way.

To activate your endorphins:

• Get moving: Exercise is the best way to trigger endorphins. Even a brisk 10-minute walk will begin activating them.
• Experiment with heat therapy: Taking a warm bath or using a sauna can soothe your body and stimulate endorphin release.
• Laugh regularly: Watch a funny video or spend time with friends who make you laugh.

5. Create Your DOSE Routine: Stack the Benefits 

While each of these chemicals has unique benefits, the real magic happens when you combine strategies to optimize them together—a practice I call DOSE Stacking. For example, start your day with a walk in nature (serotonin), followed by a challenging task that brings a sense of achievement (dopamine). Add a moment of gratitude or connection (oxytocin) and finish the day with exercise or laughter (endorphins). These small actions, consistently applied, create lasting changes in how your brain and body feel.

The Bottom Line

Happiness isn’t just a fleeting emotion; it’s deeply rooted in brain chemistry. By understanding and intentionally boosting dopamine, oxytocin, serotonin, and endorphins, you can transform your mental and emotional state. Start with small changes to your daily lifestyle, from your phone, to your food to your time spent outside. Over time, you’ll notice significant shifts in your motivation, mood, relationships, and overall happiness.

To dive deeper into these concepts and discover more actionable strategies, check out my new book The DOSE Effect. It’s your guide to mastering these chemicals and unlocking your brain’s full potential.