Silver Sage Sisters

For the most part I have been reading fiction, but recently I was intrigued to learn of the book, The DOSE Effect by TJ Power.  The DOSE Effect provides a practical approach to learning about the four major brain chemicals that affect our daily living.: Dopamine, Oxytocin, Serotonin, and Endorphins. If you are interested in the science of how these chemicals that we hear about frequently affect our lives and how we can harness the benefits of these chemicals, this is the book for you. Written in an easy-to-read and understandable format, The DOSE Effect is surprisingly enjoyable.

TJ Power is a neuroscientist who lectures and trains individuals and organizations on mental health issues. He has conducted extensive research focused on brain chemicals. He has the ability to share this information in a relatable and usable manner.

I first learned of TJ Power when I heard him speak at a virtual conference which was attended by more than 10,000 people. [That alone was amazing to me.]  Mr. Power is half my age and teaching me through his book how the brain reacts to the rise and fall of these four primary chemicals. Of course most of us senior citizens have heard of these chemicals, yet TJ Power presents them in a fun and practical manner.

Admittedly, it was an adjustment reading this book due to the format and writing style. Yet as I progressed through the book, I discovered the information was easy to “take in.”  Some examples Power first uses will likely appeal to a younger audience. I pondered ways I could translate the science and strategies he shared into meaningful exercises for a 70-something reader. Focusing more on the science, which he describes in common terms, I enjoyed learning how I might use the chemicals in my brain more effectively.

Dopamine. Dopamine is the chemical that relates to motivation. It makes hard work feel good and controls the pleasure-pain balance. The main causes of low dopamine are sugar; alcohol, drugs, and smoking/vaping; pornography; social media; gambling; and online shopping. With low levels of dopamine one feels demotivated, distracted, and depressed. The opposite is true of high levels which make us motivated, determined, and excited. One can boost his/her level of dopamine by entering flow state (concentration), discipline, phone fasting, utilizing cold water, and identifying and following one’s own pursuits. Basically, an individual is in control of his/her own motivation.

Oxytocin. Oxytocin is increased with good-quality, in-person social connection along with positive, grateful, internal self-talk. When oxytocin levels are low one may experience loneliness and isolation. One will lack self-confidence. Basically, relationships with oneself and with others are required to increase oxytocin in our brains. We can boost our oxytocin by touch (hug someone!), gratitude (what are you thankful for today?), a social life and contributing (volunteerism and putting others ahead of self whether helping friends and family, performing high-quality work or creating a team environment, engaging in charitable work, or simply smiling at a stranger). We can promote our oxytocin by getting off our phones, listening actively to others, sharing compliments, make eye contact and physical contact, and asking good questions that show others you are interested. Remember to celebrate yourself, even if you are achieving through “baby steps.”

Serotonin. Serotonin is a chemical not only in the brain. Ninety percent of serotonin is created in your gut. Remember the “you are what you eat” adage? Gut health is a vital component of high serotonin levels. Serotonin affects mood and energy. If you are anxious and tired, your serotonin may be low. Serotonin can be boosted by time spent in nature, soaking up the sun, taking care of your gut health, getting plenty of quality sleep, and learning underthinking. Many of us tend to over think – going first to the “worst-case scenario” and believing that helps make the reality easier to take. To combat this, breathing exercises will help slow your heart rate and focus your thoughts. Deep sleep also increases serotonin while impacting memory, attention span, learning efficiency, emotional processing, and even metabolism.

Endorphins. Endorphins are released as we engage in physical exertion. They naturally de-stress the brain and body. Being sedentary, chronically stressed, and lacking joy cause low endorphins. We all know about the value of exercise and movement. And we are beginning to become more aware of the value of laughter. These increase endorphins along with heat, music and stretching.  Soaking in a tub of warm water at the end of a stressful day while listening to soothing music is a great way to allow endorphins to flow.

These four brain chemicals can be increased and utilized for improved health and happiness.  TJ Power has presented the science of our brain chemicals in fun and practical terms.  Even we “old timers” can modify our behavior in simple ways to improve or brain function – at least using dopamine, oxytocin, serotonin, and endorphins.

Atomic Habits

Mary Ann

If you recall, last year I wrote a blog about the six books that have most influenced my life. This is a feature in the magazine, The Week, where they ask famous writers what 6 books influenced them.   However, I only had 4.   Well, lo and behold, I just found Number 5! 

Atomic Habits by James Clear is my Number 5.  Insert fireworks!! It has appeared on several non-fiction best books and people began mentioning Clear’s work on podcasts or in news article. It was published in 2018 and has been on the New York Times Bestseller list for 260 weeks – 5 years!  How did I miss this?  Better late than never!

 Since Covid, I have done a non-fiction book club with my friend, Lisa, so we added Atomic Habits to our list of books.  We have a healthy pile of to-read books, but we decided to move it to the front of the line. This was our first book of 2025, and we were both totally in love with it.  

Not only does this book tell you how to break a bad habit but also how to start a new habit.  Some of his suggestions you have heard before.  However, it is how James Clear presents his ideas.  The book is very well-organized.  There are four laws that are fundamental to his program – Make it Obvious, Make it Attractive, Make it Easy, and Make it Satisfying. For each of these laws, he gives relatable examples and provides you with small techniques and tools to build, stop, or change a habit.  At the end of each chapter, there is a concise bulleted summary of the chapter’s focus, and at the end of each section, there is a chart that builds throughout the book with clear steps to stop a bad habit or begin a good one.  Everything Clear presents is rooted in scientific studies.  From tiny steps, great things happen. 

Personally, I gained a better understanding of why I do what I do.  For most of my life, I have been preparing to do something. For example, I say I want to write a book.  I read.  I attend classes.  I learn. I attend workshops.  I join writing groups.  It is prep, prep, prep!  James Clear calls this being in motion, and that has been what I have been doing for many, many years.  I just needed to write – just do it!   That is why writing the Silver Sage Sisters blogs has been such a blessing to me.  I have deadlines.  I must write.  Why did it take me 70 years to figure this out?  What was I waiting for?  Especially at the time of life.  

Atomic Habits is one of those books that you want to keep close by to refer to.  It is funny that both Lisa and I both decided to do this as we completed the book.  However, I found a podcast on Atomic Habits – Cheat Sheet that has nice discussions on the materials presented in the book.  The pod cast run about 10 to 25 minutes.  There are two seasons.  This is an easy way to review the laws and is a short pep talk to keep you going with better habits.  I also checked out James Clear’s website – atomichabits.com.  It is full of all kinds of ideas and products.  You can sign up for his free weekly newsletter, 3-2-1 Thursday.  It is short and sweet giving you 3 ideas from James Clear, 2 quotes from others, and 1 question for you.  Check it out.  It is excellent!

I have given Atomic Habits to several people, and I think it will be my go-to gift for future graduations and the like.  What a gift for young people!  It echoes for me The 7 Habits of Effective People by Steven Covey.  Both are timeless and can change your life.