The DOSE Effect: Hacking Your Morning for Maximum Motivation
We are officially closing out January (How did that happen???), and I’ve been doing a deep dive into how our brain chemistry affects our productivity, yes I’m that type of nerd now.
I recently filmed a YouTube video (See below) about the book The DOSE Effect by TJ Power, and it completely changed how I look at my first hour of the day.
By understanding how to trigger “D.O.S.E.” chemicals, Dopamine, Oxytocin, Serotonin, and Endorphins, naturally, I’ve seen my self-esteem and confidence grow significantly.
I’ve found myself more motivated to stay productive throughout the day without that mid-afternoon slump. Today, I want to share the three specific morning habits I’ve implemented to build these levels up before I even check my first email.
Serotonin and the "Smart" Sunrise
One of the most important chemicals for mood regulation and focus is serotonin, and the best way to build it is through direct sunlight. However, we are in the middle of winter, and for those of us who get up between 5 and 6am, the sun is nowhere to be found.
To combat this, I’ve started using a Google Nest Hub with a “Sunrise Alarm” feature. Fifteen minutes before my actual alarm goes off, the screen slowly glows with a soft, warm light and plays calming sounds, while my smart lights slowly dim on to mimic the sunrise.
Once the sun actually comes up, I make it a point to stand in front of a window for a few minutes with no sunglasses. Getting that direct light into your eyes (safely) triggers your brain to stop producing melatonin and start pumping out serotonin.
This small shift makes waking up feel less like a chore and more like a natural transition, setting a positive tone for the rest of the day.
Hyperhydration and Winter Endorphins
The second phase of my morning focuses on endorphins and clearing “brain fog.” Most of us wake up severely dehydrated because our bodies have been losing moisture all night. I’ve been doing a habit that Alex Charfen called “hyperhydrating,” where I chug a pint glass of water as soon as I wake up.
Then, throughout the day, I typically aim for 2 liters of water, and I’ve found that once your body gets used to being properly hydrated, you don’t even crave coffee.
You can actually replace that caffeine dependency with the natural chemicals your body produces when it’s replenished.
Following the water, I make sure to get my body moving to kickstart those endorphins. In the winter, it’s not always safe or pleasant to go for my usual walks, the sidewalks aren’t always shoveled, and I’m not a fan of the cold.
Instead, I’ve started working out inside. I stick to a simple routine of push-ups, sit-ups, planks, and a couple others. It doesn’t have to be a grueling hour at the gym; even ten minutes of movement is enough to wake up your nervous system and give you a natural energy boost that lasts much longer than a double espresso.
My Morning Brief: Controlling the Narrative
The final piece of the puzzle is controlling the information you consume. We are often tempted to grab our phones and immediately scroll through social media or stressful emails. (I know, it’s still not great to look at my phone first thing but this is slightly better than social media or my email).
Instead, I’ve started using a “Morning Brief.” If you have a newer Samsung like the S25 Ultra or the Fold 7, there is a built-in “Now Brief” feature. Since I’m still using my trusty Fold 4, I’ve replicated this by setting up a custom instruction in Google Gemini.
I created a prompt so that when I type or say the phrase “Morning Brief,” Gemini gives me a structured update. It reads out my calendar for the day, gives me the local weather, and summarizes the latest tech, social media, and marketing news (specifically Samsung tips).
Most importantly, I’ve a prompt to include one “feel-good” news story. Starting the day with a positive win rather than the typical negative news ensures that I’m in the right headspace to tackle my “frogs” and have a successful day.
Are you ready to build a better morning routine?
This Week's Quote
"The first hour of the morning is the rudder of the day."
