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Last Updated:May 16, 2025, 10:15 is

Dr. TJ Power on The School of Greatness podcast suggests not charging your phone by your bed and avoiding screens for 15 minutes after waking.

Dopamine is the brain’s ‘feel-good’ chemical, playing a key role in how we experience pleasure, stay motivated, and pursue rewards. However, in today’s fast-paced world, many people seek quick dopamine hits, like endless social media scrolling, which may offer brief satisfaction but often leave us feeling drained or low afterwards. Addressing this issue on The School of Greatness podcast with Lewis Howes, neurologist Dr. TJ Power explained that regulating dopamine and creating a better morning routine doesn’t start in the morning, it actually begins the night before.

“The most important aspect is that it starts with a night before with where you charge your phone. You can’t charge your phone by your head. It’s the most fundamental change society has to make,” he said.

According to Dr. TJ Power, staying away from screens first thing in the morning is one of the most important things you can do for your brain. He suggests giving yourself at least 15 minutes of no screen time after waking up. Instead of reaching for the phone, he recommends doing some simple tasks like walking to the bathroom.

“You wake up, walk to the bathroom. If you’re sitting there, have a book to entertain you. Books are way better for our dopamine because they are challenging,” he suggested.

Then splash cold water on your face, brush your teeth and make your bed. These may seem like small steps, but they help your brain wake up in a more natural and powerful way.

“Your dopamine is climbing fast and hard, which is when you’re going to perform at a really high level with whatever action you want to take. Rather than climbing out of low dopamine and finding everything annoying or feeling irritated, it is drastically different,” Dr Power explained.

While these tips can help set the tone for your day, there are other ways to keep your dopamine in check and feel better in general. One idea that has gained popularity is the ‘dopamenu,’ a tool created by YouTuber Jessica McCabe, who runs the channel How To ADHD. She came up with the idea during the pandemic after noticing how easy it was to fall into the trap of doomscrolling instead of doing things that brought real joy.

The dopamenu works like a regular menu (with no food, obviously), it is filled with activities that lift your mood. The idea is simple: write down things that make you feel good, such as journaling, dancing or calling a friend. These activities are then grouped into categories like appetisers, sides, mains and treats, depending on how much effort or time they take.

Appetisers are small and quick mood-boosters like enjoying a hot cup of coffee, singing your favourite song or decorating your apartment. Mains or entrees might be longer or more involved activities like going for a swim, doing a workout or cooking your favourite meal. Special treats could be anything that feels rewarding, like planning a weekend trip or watching an engaging show.

The point isn’t to make it perfect but to create a list of things that genuinely make you feel better than just doing mindless habits.

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Delhi, India, India

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