The brain has its own team of hormones to “stimulate” us, which naturally improves mood and energy
The brain has its own ideal team of hormones to naturally improve mood and energy. You just need to know how to stimulate them. Here’s how.
Simona Gouchan
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With the arrival of winter, it can sometimes be difficult to keep up. Fortunately, a few simple steps are all it takes to regain vitality and joy. British neuroscientist TJ Power, a prominent figure on social media (with almost 900,000 followers on Instagram), shows in his book “The Right Dose” (a clever acronym for dopamine, oxytocin, serotonin and endorphins), published by Marabout, how to stimulate the happy hormones.
American psychiatrist Georgia Ede, a Harvard-trained specialist in nutrition and metabolism, reminds us in “Nourish Your Brain, Heal Your Mind” (published by Thierry Souccar) that food remains fundamental to mental well-being. Anxiety, depression, bipolar disorder, attention or memory problems … brain chemistry is based on food choices. Supplying essential nutrients, avoiding those that cause stress, and metabolically maintaining healthy blood sugar and insulin levels are essential. Between simple routines and balanced menus, these two complement each other
Get your motivation and energy back with dopamine.
Notifications, likes, endless videos… the brain is powered by dopamine, the molecule of vitality and motivation. But, constantly bombarded with stimuli for everything, the dopaminergic circuits become exhausted. The result: We get bored easily, put things off and feel exhausted. Contrary to popular belief, dopamine is not the pleasure molecule, but rather what drives us to act, learn and create. For our ancestors, any effort (hunting, lighting a fire, building a shelter…) provided a slow but lasting reward, emphasizes TJ Power. Today, a simple click or a like is enough to trigger a small dopamine surge, a fleeting pleasure that in the long run reduces the desire to act.
Neuroscientists call it an “evolutionary mismatch”: our brains, calibrated for sustained, tangible effort, are trapped in a world where everything is readily available, where rewards are immediate, an endless “dopamine land.” The solution? A reboot. TJ Power, a former notification addict, suggests retraining the brain to achieve true satisfaction through basic habits: taking a cold shower, cleaning the house, reading, or even watching TV… but without your phone. These small actions, which require a little self-discipline, reactivate the natural dopamine cycle: effort followed by genuine pleasure.
We need to allow ourselves moments without our cell phones during the day.”
Avoiding your phone when you wake up and organizing your morning is the first thing you should do. Diving into notifications within minutes of waking up blocks the energy boost that builds up overnight as your brain regenerates its resources. Then, making your bed, brushing your teeth, or taking a cold shower sends a clear signal to your brain: “I’m taking control of my day.” And to limit unnecessary dopamine rushes, TJ Power recommends periodic phone-free time: setting aside periods during the day without your phone and scheduling specific times to check social media. He gives himself just three time slots: 10 a.m., 3 p.m., and 8 p.m., appointments he looks forward to.
What should have been one of the happiest nights of their lives has instead become the center of confusion, grief, and public fascination. After months of waiting, paperwork, hope, and emotional preparation, a couple finally brought their adopted baby home. Friends described the moment as tender and joyful, the kind of evening that seemed to mark a beautiful new beginning. Relief had finally replaced uncertainty. A child was home. A family had been formed. Everything, from the outside, appeared full of promise.
Then, within hours, that peace was shattered.
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