The Dose Effect - Small Changes, Meaningful Results

I’ve recently been reflecting on books that have influenced how I approach time management and overall wellbeing. One that has had a particularly positive impact is The Dose Effect by TJ Power.

I first discovered TJ Power through a podcast, and the concepts he shared resonated deeply with me. I later purchased the book, and it proved to be a valuable addition to my personal and professional development.

The central idea of The Dose Effect is built around four key hormones that play a critical role in our physical and mental health: Dopamine, Oxytocin, Serotonin, and Endorphins - collectively referred to as DOSE. The author explores how small, intentional adjustments to our modern lifestyles can positively influence these hormones, ultimately improving our focus, energy, and happiness.

What sets this book apart is its practical structure. Each hormone is explored in its own section, with clear strategies and achievable challenges designed to help readers make meaningful changes. For example, within the Oxytocin section, TJ Power discusses the importance of touch, contribution, gratitude, achievements and social life, all key elements that enhance our sense of fulfilment and belonging.

Since reading the book, I’ve made three changes that have had a noticeable impact:

• Spending more time outdoors. Recognising how little time I spent outside, I now make a conscious effort to include outdoor time in my daily schedule. It’s had a clear positive effect on my mood and energy.

• Avoiding my phone first thing in the morning. Instead of checking notifications as soon as I wake, I focus on my morning routine and only look at my phone once I’ve settled with my tea. This small shift has helped improve focus and mental clarity.

• Developing a sense of gratitude. Now, as part of my morning routine, I spend a little time thinking about the people in my life who I am grateful for, along with thanks for my health, opportunities that come my way, and the beauty of nature. It is easy to spend a lot of time dwelling on the things we don’t have, but this practice reminds me of what I do have.

If you’re interested in a research-based yet accessible book that encourages small, sustainable changes to enhance wellbeing, I highly recommend The Dose Effect. It’s a timely reminder that improving our daily habits doesn’t require dramatic transformation, just a thoughtful approach to how we manage our time, energy, and attention.