Starting your day with energy and motivation can often feel like an uphill battle. Many people struggle to shake off morning grogginess or lack focus during those first crucial hours. Dr Tj Power, a neurologist known for sharing practical health tips, recently unveiled a simple 15-minute routine designed to naturally boost dopamine — the brain’s “feel-good” chemical — setting a positive tone for the entire day.
The Night Before: A Critical Step
According to Dr Power, the foundation for a successful morning routine actually begins the night before. On The School of Greatness podcast with Lewis Howes, he highlighted a surprisingly overlooked habit: where you place your phone while you sleep.
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“Charging your phone by your head is a no-go,” Dr Power insists. This common practice exposes you to blue light and constant notifications, disrupting your natural dopamine balance and sleep quality. He recommends keeping devices away from the bedside to reduce this negative impact. This small adjustment helps regulate dopamine levels so you wake up in a better state, more alert and less prone to that early morning dopamine slump.
Avoid Screens Immediately Upon Waking
One of the biggest traps for morning motivation, Dr Power explains, is diving straight into your phone. Whether it’s social media, news, or emails, early screen time floods your brain with artificial dopamine spikes that quickly crash, leaving you tired and unfocused.
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Instead, Dr Power urges a minimum of 15 minutes without any screen exposure after waking up. During this time, he encourages engaging in healthier activities that stimulate your brain positively, like reading a book. Unlike passive scrolling, reading challenges your mind in a balanced way, fostering dopamine production that supports sustained energy and focus.
The 15-Minute Dopamine-Boosting Sequence
Dr Power’s routine is refreshingly simple but effective. Here’s the step-by-step sequence he recommends:
- Wake Up Without Touching Your Phone: Resist the urge to check your device immediately.
- Walk to the Bathroom: Move your body gently, signalling to your brain that the day is starting.
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- Splash Cold Water on Your Face: This invigorates your nervous system, increasing alertness.
- Brush Your Teeth: Engaging in a routine hygiene practice helps signal to your brain that it’s time to switch gears.
- Return and Make Your Bed: This small act of accomplishment early on triggers dopamine release, boosting motivation.
This sequence creates a neurochemical environment that allows dopamine to rise quickly and steadily, preparing you to tackle your day with focus and enthusiasm. Dr Power contrasts this with the typical morning dopamine dip many experience, which often leads to irritability and frustration before the day even begins.
Why This Routine Works
Dopamine plays a key role in regulating mood, motivation, and reward. When your brain starts the day with balanced dopamine levels, you’re more likely to feel energised, focused, and resilient against stress.
By avoiding the quick dopamine spikes from screens and replacing them with positive, physical, and mentally stimulating activities, you prime your brain to perform at a high level naturally.
Bottomline
Dr Power’s approach highlights how simple habits — like changing where you charge your phone or delaying screen time — can have a profound effect on your brain chemistry. This 15-minute routine not only helps supercharge dopamine but also builds a foundation for productivity and emotional well-being.
If you find mornings tough or struggle with motivation, trying this neurologist-approved method could be the game changer you need to start your days on the right note — naturally and effectively.