TJ Power

Then you're trying to come back to the task from a low dopamine state, which is then really hard to get back into that state of concentration. Or maybe at the beginning of our working day, we sit down at our desk and we're thinking, I really want to be productive today. I want to have a good day with my working life.

Then you're trying to come back to the task from a low dopamine state, which is then really hard to get back into that state of concentration. Or maybe at the beginning of our working day, we sit down at our desk and we're thinking, I really want to be productive today. I want to have a good day with my working life.

And then we're like, okay, just before that, I'll just have like 10 minutes of Instagram just before I start. But then we spike and crash it. And then we try and enter the state of concentration from low baseline dopamine. And it's so difficult. But if we were to sit there, try and resist the phone, get into the state of focus, then go, it's going to be so much better.

And then we're like, okay, just before that, I'll just have like 10 minutes of Instagram just before I start. But then we spike and crash it. And then we try and enter the state of concentration from low baseline dopamine. And it's so difficult. But if we were to sit there, try and resist the phone, get into the state of focus, then go, it's going to be so much better.

Sleep is a fascinating topic. It's one that our world has become very clear that it's extremely valuable to all aspects of our physical and mental health. I think it all starts with how your day begins. When we wake up in the morning, we need to see sunlight as quickly as we possibly can.

Sleep is a fascinating topic. It's one that our world has become very clear that it's extremely valuable to all aspects of our physical and mental health. I think it all starts with how your day begins. When we wake up in the morning, we need to see sunlight as quickly as we possibly can.

You can imagine for our hunter-gatherers, they probably saw sunlight pretty fast given they were sleeping outside. When we woke up in the morning, we get the sunlight. We then need to consider the amount of physical activity throughout our day. It's very important that our body physically requires sleep when we get into bed.

You can imagine for our hunter-gatherers, they probably saw sunlight pretty fast given they were sleeping outside. When we woke up in the morning, we get the sunlight. We then need to consider the amount of physical activity throughout our day. It's very important that our body physically requires sleep when we get into bed.

Many of the people that go through our dose experience really struggle with quite sedentary lifestyles, as many of us do today, like we spend our whole life seated. So I say sunlight, making sure you have some kind of physical activity that slightly exhausts your body throughout the day. Then I think it really comes down to your approach in the evening.

Many of the people that go through our dose experience really struggle with quite sedentary lifestyles, as many of us do today, like we spend our whole life seated. So I say sunlight, making sure you have some kind of physical activity that slightly exhausts your body throughout the day. Then I think it really comes down to your approach in the evening.

It's very clear from a research point of view that sugar really interrupts our quality and depth of sleep. If we're going to have sugar, I'd be moving the sugar earlier in the evening and if possible towards a healthy form of sugar, fruit and honey and so on, like that kind of sugar away from the more ultra processed type sugar.

It's very clear from a research point of view that sugar really interrupts our quality and depth of sleep. If we're going to have sugar, I'd be moving the sugar earlier in the evening and if possible towards a healthy form of sugar, fruit and honey and so on, like that kind of sugar away from the more ultra processed type sugar.

And then with the nuance of our phone in the evening, obviously that's the hyper stimulation, the phone being charged by our bed, the phone being utilized at night. When you're watching TV in the evening, I would consider that another period where you're phone fasting. So you're having this period of de-stimulating from your phone.

And then with the nuance of our phone in the evening, obviously that's the hyper stimulation, the phone being charged by our bed, the phone being utilized at night. When you're watching TV in the evening, I would consider that another period where you're phone fasting. So you're having this period of de-stimulating from your phone.

Many of us struggle with like work-life balance or addiction to our phone. And that's largely caused because we just sit watching TV while scrolling our email and Slack and so on. So in the evening, the TV becomes an environment where it's like, okay, this is a phone fasting experience. And that's why we called it phone fast, not technology fast.

Many of us struggle with like work-life balance or addiction to our phone. And that's largely caused because we just sit watching TV while scrolling our email and Slack and so on. So in the evening, the TV becomes an environment where it's like, okay, this is a phone fasting experience. And that's why we called it phone fast, not technology fast.

Watching TV is nowhere near as bad for our dopamine system as when we're scrolling the phone. After you watch TV for a bit, you're then going to want your next phone check before you go to bed. And you can have it. You can have a little bit of WhatsApp. You don't go back into a scroll. It's very useful during that phone check to be standing up instead of lying prone on your bed.

Watching TV is nowhere near as bad for our dopamine system as when we're scrolling the phone. After you watch TV for a bit, you're then going to want your next phone check before you go to bed. And you can have it. You can have a little bit of WhatsApp. You don't go back into a scroll. It's very useful during that phone check to be standing up instead of lying prone on your bed.

Like if you're lying on your bed, you're entering the deep loop. If you have to like stand in the kitchen while you do your few messages and you check one notification or DM on Instagram, whatever it may be, if you're standing, it then causes action to continue. You then make sure the phone doesn't charge by the bed. You get into the bed.

Like if you're lying on your bed, you're entering the deep loop. If you have to like stand in the kitchen while you do your few messages and you check one notification or DM on Instagram, whatever it may be, if you're standing, it then causes action to continue. You then make sure the phone doesn't charge by the bed. You get into the bed.