Neuroscientists call it an “evolutionary mismatch”: our brains, calibrated for sustained and tangible effort, find themselves trapped in a world where everything is at our fingertips, where rewards are instantaneous, an endless “dopamine land.” The remedy? A reset. A former notification addict, TJ Power suggests retraining your brain for genuine satisfaction through basic habits: taking a cold shower, tidying up your home, reading, or even watching TV… but without your phone within reach. These small actions, which require a bit of self-discipline, reactivate the natural dopamine cycle: effort followed by real pleasure.
“We need to allow ourselves moments without our mobile phones during the day.”
Avoiding your phone upon waking and structuring your morning is the first thing to do. Dive into notifications within minutes of waking up blocks the momentum built up overnight, when the 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 intermittent phone-free time: setting aside periods of time during the day without your phone and scheduling specific times to check social media. He himself only allows himself three time slots: 10 a.m., 3 p.m., and 8 p.m. – appointments he looks forward to.
Getting into the flow, that state of total concentration, is another effective tip. Sports, reading, gardening, writing… immersing yourself in a demanding task slowly raises dopamine levels, fueled by the effort. Often, fifteen minutes of sustained attention is enough to trigger the mechanism: once you reach that point, the brain is firing on all cylinders, concentration becomes fluid, and you are fully anchored in the present moment. The result: productivity, motivation, and genuine enjoyment are beautifully synchronized.
