Practical rules: physical separation from phones

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Neuroscientist TJ Power joins James Smith to expose what social media, smartphones, and endless screen time are doing to our brains. From dopamine burnout to digital addiction, he explains how technology hijacks motivation, focus, and happiness - and what we can actually do to fix it.

TJ, who left academia after seeing the mental health crisis up close, breaks down how constant stimulation from phones, porn and social media rewires the brain’s reward system. He reveals the science behind low mood, lost confidence, and why so many people feel “flat” despite having more comfort and convenience than ever before.

He explains:

◼️ How dopamine addiction quietly kills motivation

◼️ Why boredom is the key to rebuilding focus

◼️ The neuroscience of porn, pleasure, and productivity

◼️ Why young people are more anxious, distracted, and disconnected

◼️ Practical steps to reset your brain and regain control Timestamps:

00:00 – The Problem With Spending Time on Screens

01:28 – What is Dopamine and Why Do We Crave It?

03:48 – The Four Brain Chemicals: Dopamine, Oxytocin, Serotonin, Endorphins

07:09 – Gaming vs Scrolling: Active vs Passive Dopamine

10:08 – Video Games as Life Training

12:23 – Hunter Brain vs Farmer Brain

13:24 – The Trap of Productive Addiction

15:12 – The Man at the Train Station Doing Nothing

18:10 – Four Weeks Without TV or Content

21:23 – Evening Scrolling: Sacred Time or Mental Drain?

24:21 – The UK Safety Act and Porn Age Verification

28:09 – The Million Dollar Scrolling Hypothetical

32:56 – Dating Apps, Height Requirements & Modern Standards

36:33 – Seven Days Without Porn Challenge

40:18 – The Utility of Not Wanking Before a Date

43:46 – Should There Be Hard Blocks on Porn Access?

48:52 – Porn's Impact on First-Time Sexual Expectations

53:05 – Alcohol, Socialising & Why Young People Aren't Drinking

58:43 – The Two-Day Phone Detox in Melbourne

1:02:44 – Small Daily Detoxes vs Big Detoxes

1:06:34 – Why Jiu-Jitsu Hits All Four Brain Chemicals

1:10:12 – Four Plants That Need Watering: Practical Advice

1:15:46 – Escaping Reality Through Screens

1:19:28 – Relationships: When Your Partner Won't Change

1:24:30 – Falling in Love With AI

1:28:03 – Producer vs Consumer Dopamine Addiction

1:34:00 – The Purpose of Having Kids

1:35:31 – The Creator's Confession: Dopamine Hypocrisy

1:39:04 – Mental Health Crash After Bad Post Performance

1:43:48 – Living Without Knowing Your Bank Balance

1:48:50 – Closing Challenge: One Screen-Free Evening

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