1. DOSE is an acronym for the four key chemicals that live within your brain and body. These are Dopamine, Oxytocin, Serotonin, and Endorphins.
1。剂量是生活在大脑和身体中的四种关键化学物质的首字母缩写。这些是多巴胺，催产素，5-羟色胺和内啡肽。
2. Dopamine is responsible for creating the drive within us to complete the hard tasks that would keep us alive.
2.多巴胺负责创建我们内部的驱动器，以完成使我们活着的艰巨任务。
3. The key to understanding dopamine is that, to get it, you must focus on completing tasks that at first require effort, then gradually create a feeling of progress, thus making you really feel good after.
3。了解多巴胺的关键是，要获得它，您必须专注于完成一开始需要努力的任务，然后逐渐创造出一种进步的感觉，从而使您真正感觉良好。
4. A simple example of this could be tidying your home– an activity that is easy to put off and avoid with procrastination.
4。一个简单的例子可能正在整理您的房屋 - 这项活动很容易推迟并避免拖延。
5. During these highly pleasurable dopaminergic activities, your brain also produces an incredibly intelligent additional neurochemical called dynorphin. In order to further dissuade you from engaging too much in them, dynorphin is released, creating discomfort in your brain. 9 This discomfort may be experienced as depressive feelings and severe low mood– the kind of feeling that occurs the day after drinking too much alcohol, eating too much sugary food, or scrolling through social media videos for too long.
5。在这些高度愉悦的多巴胺能活动中，您的大脑还会产生一种非常聪明的额外神经化学，称为Dynorphin。为了进一步阻止您参与其中，Dynorphin被释放，从而在您的大脑中造成不适。9这种不适可能是抑郁的感觉和严重的情绪低落的感觉，这种感觉是在喝过多酒精，吃太多含糖食品或在社交媒体视频中滚动太长时间后的第二天发生的感觉。
6. The six primary behaviours that will cause your dopamine levels to reduce are:
6。将导致您的多巴胺水平降低的六个主要行为是：
7. Dopamine is a chemical that is designed to be slowly ‘earned’ through effort.
7.多巴胺是一种旨在通过精力缓慢“赚取”的化学物质。
8. Your brain and body are always seeking something called ‘homeostasis’, which simply means balance.
8。您的大脑和身体一直在寻找称为“体内平衡”的东西，这仅意味着平衡。
9. With this in mind, when dopamine levels increase incredibly fast when scrolling social media, the brain then thinks, ‘Wow, how are my dopamine levels so high?’ In order to achieve homeostasis, or balance, the dopamine then has to quickly drop an equal amount below your baseline level in order to rebalance, making you feel even worse than before you started scrolling.
9。考虑到这一点，当滚动社交媒体时多巴胺水平的增加非常快时，大脑就会想到：“哇，我的多巴胺水平如何如此高？”，以实现稳态或平衡，多巴胺必须迅速将相等的数量降低到基础水平以下以使您的重新平衡，以使您感到更糟，从而使您感到更差。
10. Natural forms of happiness include making deep social connections, moving your body, eating nutritious foods, reading books, sleeping deeply, taking care of your home, and working towards your goals.
10。幸福的自然形式包括建立深厚的社交联系，移动身体，吃营养食品，阅读书籍，深深睡眠，照顾您的房屋以及朝着目标努力。
11. Reducing engagement with quick dopamine behaviors increases your brain’s motivation and positivity over time.
11。减少与快速多巴胺行为的参与会增加大脑随着时间的推移的动力和积极性。
12. Flow state is closely linked to your dopamine system; deep focus requires effort, which significantly boosts dopamine levels.
12.流状态与您的多巴胺系统紧密相关；深度重点需要努力，这大大提高了多巴胺水平。
13. Tackling a challenging task early in the day can elevate dopamine levels for the rest of the day.
13.当天早些时候解决一项具有挑战性的任务可以在一天剩下的时间内提高多巴胺水平。
14. Make your bed first thing in the morning, before using your phone, to establish discipline and set a positive tone for the day.
14.早上，在使用手机之前，先制作床，以建立纪律并为当天设定积极的基调。
15. In low dopamine states that feel lethargic, organizing your environment can help elevate dopamine in preparation for more effortful tasks like entering flow.
15。在低多巴胺状态下，感觉昏昏欲睡，组织环境可以帮助提升多巴胺，以准备更加努力的任务，例如进入流量。
16. Short-form video platforms create intense dopamine spikes, leading to post-scroll dopamine crashes and lethargy.
16.短形式的视频平台会产生强烈的多巴胺尖峰，从而导致滚动后多巴胺崩溃和嗜睡。
17. After prolonged scrolling, your brain may feel depleted due to overconsumption of dopamine.
17.长时间滚动后，由于多巴胺的消费过量，您的大脑可能会感到枯竭。
18. Notifications, messaging, news alerts, and social media scrolling all deliver short, frequent dopamine hits that can destabilize your mood and focus.
18。通知，消息传递，新闻警报和社交媒体滚动滚动的所有频繁的多巴胺命中都可以破坏您的心情和专注。
19. To improve your relationship with your phone, focus on two practices: phone fasting and mindful engagement.
19。为了改善与手机的关系，请重点介绍两种练习：电话禁食和正念参与。
20. Phone fasting involves intentional breaks from your phone to allow dopamine to replenish and restore balance.
20。电话禁食涉及手机有意休息，以使多巴胺补充和恢复平衡。
21. Start phone fasting by avoiding phone use upon waking, when your brain has freshly regenerated dopamine.
21.当您的大脑新鲜再生多巴胺时，避免使用电话时，请避免使用电话。
22. Upon waking, choose either a cognitive or physical activity to build dopamine, rather than spiking and crashing it with phone use.
22.醒来后，选择认知或体育活动来构建多巴胺，而不是使用电话使用并撞击它。
23. Build a consistent morning routine: make your bed, brush your teeth, splash cold water on your face, and avoid scrolling in the bathroom.
23.建立一个稳定的早晨例行程序：让床，刷牙，在脸上洒冷水，避免在浴室滚动。
24. Replace phone use during idle morning moments with reading to activate your mind and elevate dopamine levels.
24.在闲置的早晨瞬间更换手机使用，以激活您的思想并提升多巴胺水平。
25. After your routine, either get fully ready for the day or spend time outside in natural light before checking your phone.
25.例行程序后，要么完全准备好一天，要么在检查手机之前在自然光线下度过时光。
26. Use the mantra: “I must see sunlight before I see social media.”
26.使用咒语：“在看到社交媒体之前，我必须看到阳光。”
27. In the evenings, aim for at least 60 minutes of screen-free time to support dopamine balance.
27。在晚上，至少需要60分钟的无屏幕时间来支持多巴胺平衡。
28. Exercise offers a prime opportunity to disconnect from your phone.
28.锻炼提供了与手机断开连接的主要机会。
29. If using your phone during exercise, put it on airplane mode and avoid notifications or scrolling.
29。如果在锻炼过程中使用手机，请将其放置在飞机模式下，避免通知或滚动。
30. Use dinnertime to disconnect from your phone and be fully present.
30.使用晚餐时间与手机断开连接，并完全在场。
31. Deep social connection is one of the key ingredients to long-term happiness and mental health.
31.深层社会联系是长期幸福和心理健康的关键要素之一。
32. Watching TV engages the brain more than social media, requiring some concentration and effort.
32。看电视比社交媒体更吸引大脑，需要一定的精力和精力。
33. Turn off as many phone notifications as possible to reduce dopamine spikes and cravings.
33.关闭尽可能多的电话通知，以减少多巴胺尖峰和渴望。
34. Move social media apps into a folder on your second screen to reduce their accessibility.
34。将社交媒体应用程序移至第二个屏幕上的文件夹中，以降低其可访问性。
35. Cold water exposure can increase dopamine levels by up to 2.5 times, similar to the effect of cocaine.
35。与可卡因的作用相似，冷水暴露可将多巴胺水平提高2.5倍。
36. The body’s pain response to cold water triggers a rise in adrenaline, which in turn elevates dopamine, motivation, and focus.
36.人体对冷水的疼痛反应会触发肾上腺素的升高，进而提高了多巴胺，动力和注意力。
37. After achieving major goals, mental health challenges can arise due to a lack of ongoing purpose or pursuit.
37。实现了主要目标后，由于缺乏持续的目的或追求，可能会出现心理健康挑战。
38. Humans are biologically wired to crave progress; lack of purpose can lead to demotivation and depression.
38。人类在生物学上渴望进步。缺乏目的会导致动机和沮丧。
39. Building daily habits of accomplishment is essential to well-being and motivation.
39。建立成就的每日习惯对于幸福感和动力至关重要。
40. Practicing silent reflection has been reported as one of the most impactful habits for mental health.
40。据报道，实践无声反思是心理健康最有影响力的习惯之一。
41. Oxytocin is released at childbirth to create strong bonds between mother and child.
41。催产素在分娩时释放，以在母亲和儿童之间建立牢固的纽带。
42. As infants, we crave love and connection for safety and survival.
42。作为婴儿，我们渴望爱心和联系以进行安全和生存。
43. Early humans survived better in groups, making the need for social belonging deeply ingrained in us.
43。早期人类在群体中幸存得更好，使我们对我们深深根深蒂固的社会归属需要。
44. The fear of exclusion evolved to motivate us to reconnect with others and avoid isolation.
44.对排斥的恐惧进发，激励我们与他人重新建立联系并避免孤立。
45. Low oxytocin levels can lead to loneliness, isolation, and a lack of confidence.
45。低催产素水平会导致孤独，孤立和缺乏信心。
46. The first cause of low oxytocin is lack of social connection.
46。低催产素的第一个原因是缺乏社会联系。
47. The second cause is using phones during moments of social interaction.
47。第二个原因是在社交互动时刻使用电话。
48. The third and fourth causes relate to your self-relationship: online comparison and self-criticism.
48。第三和第四原因与您的自我关系有关：在线比较和自我批评。
49. The formula “Happiness = Reality – Expectations” shows how unmet expectations cause dissatisfaction.
49。公式“幸福=现实 - 期望”表明了未达到的期望如何引起不满。
50. High oxytocin levels increase feelings of connection and boost self-confidence.
50。高催产素水平增加了连接的感觉并提高了自信心。
51. Helping others can produce a warm and calming internal feeling.
51。帮助他人可以产生温暖而平静的内部感觉。
52. Giving meaningful gifts brings more joy than receiving, reinforcing the power of contribution.
52。赠送有意义的礼物比获得的欢乐更多，增强了贡献的力量。
53. Pro-social behaviors like empathy and cooperation significantly raise oxytocin levels.
53。诸如同理心和合作之类的亲社会行为会显着提高催产素水平。
54. Physical affection reduces cortisol and increases oxytocin, providing stress relief.
54.身体情感减少皮质醇并增加催产素，从而减轻压力。
55. Cuddling pets also triggers oxytocin release and strengthens emotional well-being.
55。拥抱宠物还会触发催产素的释放并增强情绪健康。
56. Physical touch in self-care routines, like moisturizing, also supports oxytocin levels.
56。在自我护理程序中的身体触摸（如保湿）也支持催产素水平。
57. Research shows that the strongest predictor of long-term happiness is the quality—not quantity—of close relationships.
57。研究表明，长期幸福的最强预测指标是密切关系的质量（而不是数量）。
58. Loving relationships buffer physical and psychological challenges as we age.
58。随着年龄的增长，充满爱的关系缓冲身体和心理挑战。
59. We must prioritize warm, connected relationships to thrive.
59。我们必须优先考虑温暖，连接的关系蓬勃发展。
60. Shared physical activities like walking or foraging strengthen social bonds.
60。分享的体育活动，例如步行或觅食加强社会纽带。
61. Socializing in nature enhances connection by fostering deeper attention and presence.
61。自然界的社交通过促进更深的关注和存在来增强联系。
62. Listening to music together promotes bonding better than passive TV watching.
62.一起听音乐比被动电视观看更好的促进纽带。
63. Call or video-call loved ones for stronger oxytocin effects than texting.
63.致电或视频通话亲人比发短信更强烈的催产素效果。
64. Sharing and receiving compliments raises oxytocin and improves social bonds.
64.共享和接受称赞会提高催产素并改善社会纽带。
65. Eye contact during conversation increases oxytocin and deepens connection.
65。对话期间的眼神接触会增加催产素并加深连接。
66. Prioritize physical touch, such as hugging, when greeting loved ones.
66。在向亲人打招呼时，优先考虑身体触摸，例如拥抱。
67. Oxytocin is also built through self-love and self-connection.
67。催产素也是通过自爱和自我连接来建立的。
68. Gratitude is a powerful tool to shift focus from unmet expectations to appreciation.
68.感激是将重点从未满足期望转变为欣赏的强大工具。
69. Expressing gratitude in relationships has been shown to boost oxytocin levels.
69。在关系中表达感激已被证明可以提高催产素水平。
70. Dispositional gratitude—the habit of noticing positives—strengthens mental well-being.
70。倾向感激 - 注意到积极性的习惯 - 增长了心理健康。
71. Practicing specific gratitude, such as reflecting on why you’re thankful for someone, deepens emotional engagement.
71。练习特定的感激之情，例如反思您为什么要感谢某人，加深了情感参与。
72. Gratitude is a powerful antidote to emotional lows caused by stress, over-engagement, or comparison.
72。感激是由压力，过度参与或比较引起的情感低谷的强大解毒剂。
73. Practice gratitude in the morning to cultivate optimism.
73.早上练习感激之情，以培养乐观。
74. Practice gratitude at night to calm racing thoughts before bed.
74.晚上练习感激之情，让睡觉前平息赛车的想法。
75. Celebrate daily accomplishments to build a positive self-image and counter negative self-talk.
75。庆祝每日成就，以建立积极的自我形象和反对负面的自我对话。
76. Serotonin supports mood regulation and energy, making it vital for a healthy mental state.
76. 5-羟色胺支持情绪调节和能量，使其对健康的精神状态至关重要。
77. Over 90% of serotonin is produced in the gut, so diet strongly influences mood and nervous system function.
77。超过90％的5-羟色胺是在肠道中产生的，因此饮食强烈影响情绪和神经系统功能。
78. Low serotonin levels can lead to anxiousness, low mood, and reduced energy.
78。低血清素水平会导致焦虑，情绪低落和能量减少。
79. Poor diet, lack of sleep, insufficient nature exposure, and limited sunlight are the main causes of low serotonin.
79。饮食不佳，睡眠不足，自然暴露不足和阳光有限是羟色胺低的主要原因。
80. Sunlight exposure, even on cloudy days, is critical for serotonin production and mood regulation.
80。即使在阴天，阳光的暴露对于5-羟色胺的产生和情绪调节至关重要。
81. Forests emit phytoncides, which boost immune function and improve emotional well-being.
81。森林散发出phytoncides，可提高免疫功能并改善情绪健康。
82. Shinrin-Yoku, or “forest bathing,” has been linked to reduced anxiety, depression, anger, and improved sleep.
82。Shinrin-Yoku或“森林沐浴”与减轻焦虑，抑郁，愤怒和改善的睡眠有关。
83. Spend time in nature both alone and socially to maximize serotonin and connection.
83。单独和社会上花费时间，以最大程度地提高5-羟色胺和联系。
84. Exposure to natural sunlight throughout the day supports energy and emotional balance.
84。全天接触自然的阳光，支持能量和情感平衡。
85. Serotonin levels drop in winter, so outdoor time becomes even more essential.
85。冬季的5-羟色胺水平下降，因此室外时间变得更加必不可少。
86. Meta-studies suggest avoiding light at night and seeking daylight during the day improves mental health.
86.元研究表明，避免在夜间避免光，并在白天寻求白天可以改善心理健康。
87. Eating whole foods supports gut health, which in turn boosts serotonin.
87。吃全食物支持肠道健康，进而增强5-羟色胺。
88. Overeating—even healthy food—can cause energy crashes and impact mood.
88。暴饮暴食（甚至健康的食物）可能会导致能量崩溃并影响情绪。
89. Slow your eating, chew thoroughly, and take pauses between bites to aid digestion and reduce fatigue.
89。放慢饮食，彻底咀嚼，并在叮咬之间停下来，以帮助消化并减轻疲劳。
90. Eat fruit instead of processed sugar to satisfy cravings and support gut health.
90.吃水果，而不是加工糖来满足渴望并支持肠道健康。
91. Combine fruit with healthy fats like yogurt or nuts to stabilize blood sugar and energy levels.
91。将果实与酸奶或坚果等健康脂肪结合起来，以稳定血糖和能量水平。
92. Choose foods with single ingredients—whole foods—as nature intended.
92。选择具有单一成分的食物（全食物）。
93. Intermittent fasting (IF) can enhance focus, energy, and slow aging, but is optional based on personal preference.
93。间歇性禁食（如果）可以增强焦点，能量和缓慢的衰老，但基于个人喜好是可选的。
94. Probiotics, such as lactobacillus, support gut health and increase serotonin production.
94。益生菌，例如乳酸菌，支持肠道健康并增加5-羟色胺的产生。
95. Resonance breathing (4 seconds in, 6 seconds out) calms the nervous system and boosts mood.
95。共振呼吸（4秒钟，6秒钟）使神经系统平静并增强情绪。
96. Gratitude stabilizes the mind and reduces overthinking by highlighting life’s positive aspects.
96.感激稳定思想，并通过突出生活的积极方面来减少过度思考。
97. Quality of sleep is more important than quantity; assess it based on how refreshed you feel upon waking.
97。睡眠质量比数量更重要。根据您在醒来时的刷新方式进行评估。
98. Reading calms the mind and is one of the best pre-sleep activities.
98.阅读使思想平静，是最好的袖子前活动之一。
99. Avoid charging or using your phone near your bed; screen exposure at night can trigger anxiety and depression.
99。避免在床附近充电或使用手机；夜间筛查会引发焦虑和沮丧。
100. Endorphins are the body’s natural painkillers and stress relievers, promoting physical and mental well-being.
100。内啡肽是人体的天然止痛药和缓解压力，从而促进身体和心理健康。
101. Endorphins are released in response to stress and physical exertion, acting as natural painkillers to help you cope and survive.
101。内啡肽是为了应对压力和身体劳累而释放，充当天然止痛药，以帮助您应对和生存。
102. Intentionally activating endorphins through healthy habits can reduce stress and promote relaxation.
102。通过健康习惯有意激活内啡肽可以减轻压力并促进放松。
103. Exercise is one of the most powerful ways to trigger endorphin release and boost mental and physical health.
103.运动是触发内啡肽释放并提高心理和身体健康的最有力方法之一。
104. Think of endorphins as your brain’s built-in stress-relief system—whenever you're overwhelmed, focus on boosting them.
104。将内啡肽视为大脑内置的压力刺激系统（无论您不知所措，都要专注于增强它们。
105. Physical movement is an effective way to activate the endorphin system, especially when you push your body beyond comfort.
105。身体运动是激活内啡肽系统的有效方法，尤其是当您将身体推动到舒适性之外时。
106. Low muscle mass is linked to higher mortality in older adults; maintaining strength is essential for long-term health.
106。低肌肉质量与老年人的死亡率更高有关；保持力量对于长期健康至关重要。
107. Consuming excessive negative media content can condition your brain to expect negativity, impacting your worldview and emotions.
107。消耗过多的负面媒体内容可以调节您的大脑期望消极情绪，从而影响您的世界观和情绪。
108. Your brain is highly impressionable; if it constantly receives messages about what's wrong in the world, it begins to view your life through the same lens.
108。您的大脑高度印象深刻；如果它不断收到有关世界上出错的信息，它将开始通过相同的镜头观看您的生活。
109. Stay informed, but limit exposure to news and content that heightens stress and pessimism.
109.保持知情，但会限制对新闻和内容的暴露，从而增加压力和悲观。
