YOUR DAILY D.O.S.E.

Modern life puts pressure on your nervous system every day.

Stress, workload, uncertainty and constant alerts all drain your capacity. One of the simplest ways to stay steady is to focus on four core chemicals that support mood and resilience.

• Dopamine

• Oxytocin

• Serotonin

• Endorphins

Together they shape motivation, stability, connection and recovery.

The DOSE model is used widely in mental health and behaviour science. It is also taught by practitioners like TJ Power who focus on simple biological habits rather than complex psychological strategies.

The point is not to chase chemical highs. It is to create steady conditions so your body and mind can cope with normal life.

Dopamine

Role: Dopamine helps you feel motivated. It drives progress and reinforces habits. It gives the brain a small sense of reward when you complete tasks or make progress.

Why it matters: When dopamine is stable you feel more capable. You can start tasks more easily and stay focused.

How to support it:

• Set small goals you can complete today

• Break big tasks into steps so you get regular progress signals

• Move your body with light activity

• Keep your phone out of reach when working

Things that drain it:

• Constant social media

• Jumping between tasks

• High stimulation followed by long crashes

Oxytocin

Role: Oxytocin supports connection. It helps you feel safe around others and reduces stress. It strengthens trust and gives a sense of belonging.

Why it matters: When oxytocin rises your body relaxes. Relationships feel easier. You handle pressure with less reactivity.

How to support it:

• Talk with someone you trust

• Share a meal or activity with another person

• Offer help or kindness

• Allow others to support you instead of pulling away

Things that block it:

• Long periods of isolation

• Withdrawing when stressed

• Over reliance on social media

Serotonin

Role: Serotonin keeps your mood stable. It helps regulate sleep, appetite and emotional balance. It makes you feel grounded and steady.

Why it matters: When serotonin is stable you react less intensely and recover more quickly from stress.

How to support it:

• Keep regular sleep and wake times

• Get natural light during the day

• Eat regular meals with whole foods

• Take brief breaks rather than pushing through

Things that disrupt it:

• Irregular sleep

• Skipped meals

• Too much caffeine or sugar

• Long periods indoors

Endorphins

Role: Endorphins are natural painkillers. They reduce physical and emotional discomfort. They help you feel calmer after strain.

Why it matters: Endorphins soften the impact of stress. They help you reset after effort and reduce the sense of overload.

How to support it:

• Gentle exercise or stretching

• Laughter or enjoyable conversation

• Warm food or a relaxing activity

• Slow breathing or quiet moments

Things that reduce them:

• Overwork without rest

• Relying on quick fixes like sugar or stimulants

• Ignoring physical signs of tension

Why DOSE matters for resilience

When DOSE is supported your body handles stress more effectively.

• You start the day steadier.

• You think more clearly.

• You recover faster when things go wrong.

• You also avoid the cycle of tension, fatigue and emotional reactivity that builds when these systems run low.

Small daily habits keep these chemicals at healthy levels.

Goal. Connection. Rhythm. Movement.

If you support those four things your resilience rises naturally.

A simple way to begin

Pick one action for each chemical.

• Dopamine: one small task completed early in the day

• Oxytocin: one genuine check in with someone you trust

• Serotonin: one proper meal and ten minutes of daylight

• Endorphins: a short walk or stretch

These habits can create a biological buffer that protects you from the pressure of modern life.