On 12th February, students in our Senior School and Sixth Form had a truly special assembly experience as part of PEAKS (Pursuit of Excellence at AKS). The session was designed to support students in becoming confident, resilient and emotionally healthy learners.
We were delighted to welcome TJ Power, Sunday Times bestselling author ofThe DOSE Effect, who joined us live via Zoom for an engaging and thought-provoking session on teenage wellbeing, brainhealthand the science of happiness.
TJ is the founder of The DOSE Lab, a neuroscience research organisation that has helped more than 100,000 people better understand how their brains work. Through his research, writing and work with schools and major organisations across the UK, TJ has become a leading voice in supporting mental wellbeing and positive habit change.
Science Made Accessible for Young People
What made TJ’s session so powerful was not only the practical advice he offered, but the way he explained thewhy behind it.
Rather than simply telling students what they should do to feel better, TJ helped them understand the brain chemistry driving their focus, confidence,moodand overall wellbeing. This links closely to the aims of the PEAKS programme, which encourages students to develop lifelong tools for resilience and personal growth.
Interactive Learning Through Real-Time Student Engagement
Students took part in an interactive experience, sharing reflections and responses throughout the session.
One of the first questions posed was:
“What would you like to improve in 2026?”
The results showed a thoughtful mix of goals from students, demonstrating just how engaged they were in reflecting on their own wellbeing and habits.
Introducing the DOSE Framework
TJ introduced students to the four key brain chemicals that influence how we feel every day:
- Dopamine– motivation and focus
- Oxytocin– connection and confidence
- Serotonin– mood stability and energy
- Endorphins– stress management and physical wellbeing
Together, these form the basis of the DOSE Effect, grounded in the psychological theory of evolutionary mismatch-the idea that while humans have evolved over 300,000 years, modern life has changed dramatically in just a few decades, often leaving our brains overwhelmed by screens, processed food and constant stimulation.
TJ shared that DOSE is built around 20 scientifically backed habits that help restore balance and support mental and physical health.
Key Takeaways for Students
Dopamine and Phone Habits
Students explored how modern technology can create rapid dopamine spikes followed by crashes, affecting motivation and attention. TJ discussed symptoms such as constant phone checking and “double screening”and students reflected on their own dopamine baselines.
One of the first challenges introduced was phone fasting, encouraging students to avoid their phones for the first 30 minutes of the day to train the brain to crave effort rather than instant stimulation.
Oxytocin and Relationships
TJ highlighted the importance of connection, explaining that strong relationships reduce the brain’s craving for dopamine.
Students were challenged to increase positive connection through a simple but powerful habit:
Aim for five hugs (or high-fives) per day to boost oxytocin levels.
Serotonin and Gut Health
Students learned that around 90% of serotonin is produced in the gut, meaning diet plays a major role in mood and energy.
TJ introduced the concept of the Blue Zones, communities where people frequently live beyond 100, and explained how avoiding ultra-processed foods and eating more “single ingredient foods” can improve wellbeing.
Endorphins and Stress Relief
Finally, students explored how stress has evolved from physical survival challenges to modern-day pressures such as exams and social media.
TJ emphasised the role of movement, stretching and physical fitness in boosting endorphins and managing stress.
The 2026 DOSE Challenge
To conclude, TJ set students four practical wellbeing challenges to take forward:
- Phone Fasting
- Physical Touch Challenge (Hug/High-Five)
- Gut Health Challenge
- Stretching for Stress Relief
Thank You
We are incredibly grateful to our PTA, whose generous support made it possible for every Senior School and Sixth Form student tobenefitfrom this inspiring opportunity.
Experiences like these are a vital part of our commitment with PEAKS to educating the whole child not only academically, but emotionally and socially-preparing students to thrive in school and beyond.