55. The DOSE Effect: One Small Habit To Boost Mood And Motivation The Nurses' Breakroom With Jenny Lytle, RN podcast

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55. The DOSE Effect: One Small Habit to Boost Mood and Motivation

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In this episode of The Nurses' Break Room, host Jenny Lytle, RN explores The DOSE Effect by neuroscientist TJ Power — a powerful framework for improving mental health, energy, and motivation through brain chemistry. Learn how dopamine, oxytocin, serotonin, and endorphins (DOSE) impact your mood — and the simple, science-backed habits that boost each one.

Jenny shares her personal takeaways, including:

Why you shouldn’t try to overhaul everything at once
The cold shower habit that supercharges motivation
How celebrating tiny achievements rewires your brain
What nature walks (without your phone!) can do for stress
The endorphin-boosting ritual you can start today

🎯 Whether you're overwhelmed, burned out, or just looking for a more sustainable way to feel better — this episode will give you one small shift you can make today.

Takeaways / Action Steps: Pick one thing to focus on in each DOSE area - things like:

Try ending your morning shower with 30 seconds of cold water
Celebrate a win — even if it’s small — to train your brain for motivation
Take a walk in nature without distractions
Add a simple stretching routine to your day to ease tension and elevate mood

If you're feeling overwhelmed, burned out, or like there’s never enough time, I’ve got something just for you! Head to https://selfcareisntselfish.com to grab your FREE copy of my book, Self-Care Isn’t Selfish: The Compassionate Nurse’s Step-by-Step Guide to Personalized Stress Relief. It’s packed with simple, effective strategies to help you prioritize your needs—without guilt—so you can feel energized, focused, and ready to take on the day. Go to https://selfcareisntselfish.com

Feeling stressed? Grab my quick and easy Busy Nurses' Guide to Less Stress for practical stress relief that truly fits into your life! https://www.jennylytle.com/guide

Looking for connection with people who get the stress and self-care struggles of nurses and caregivers? Check out https://thenursesbreakroom.com

Connect on LinkedIn: https://www.linkedin.com/in/jennylytlern/
More ways to connect here: https://linktr.ee/jennylytle

Chapters

1. 55. The DOSE Effect: One Small Habit to Boost Mood and Motivation (00:00:00)

2. Introduction to The DOSE Effect (00:00:58)

3. Dopamine Boosters and Cold Showers (00:02:07)

4. Oxytocin and Celebrating Achievements (00:04:30)

5. Serotonin Through Nature Connection (00:05:34)

6. Endorphins and Stretching Benefits (00:06:36)

7. Final Thoughts and Contact Info (00:07:49)

59 episodes