Parents, carers, teachers, youth workers and therapists supporting children, teenagers or adults with emotional wellbeing can use this colourful DOSE poster as a simple conversation starter. It links dopamine, oxytocin, serotonin and endorphins with realistic everyday actions, making it suitable for wellbeing lessons, counselling sessions, home routines and self-care planning.
Print the poster for a classroom wall, therapy room, pastoral office or family noticeboard, then invite someone to choose one small activity to try that day. The DOSE framework groups practical wellbeing ideas around dopamine, oxytocin, serotonin and endorphins, helping users connect actions with motivation, connection, mood and natural stress relief.
Dopamine is presented as motivation and reward, with examples including finishing a task or goal, trying a new skill, creating art or music, listening to favourite music, and breaking a large task into smaller wins. These prompts may be particularly useful for pupils, teens and adults who need manageable ideas for building focus, confidence and a sense of achievement.
Oxytocin focuses on connection and trust through hugging someone trusted, laughing with friends, spending time with a pet, sharing kind messages, or joining a team, club or group. Serotonin covers mood, sleep and wellbeing, suggesting daylight, a walk outdoors, movement, time in nature and noticing what went well during the day.
Endorphin ideas include exercise, sport, laughing hard, dancing, singing, stretching and taking part in an enjoyable active hobby. Rather than treating the categories as fixed rules, the poster notes that activities can support wellbeing in different ways and may involve several brain chemicals and body systems. It can support a brief check-in, a coping-skills discussion or a personalised weekly wellbeing plan.
