Dopamine menu: What is it?
What if there was a shortcut to give your mood a boost?
We live in a fast-paced world where it’s easy to feel overwhelmed, stressed, burnt out. With all the demands on our time and energy, finding ways to nurture our mental well-being can sometimes feel like another item on an already long to-do list.
Enter: the dopamine menu.
A dopamine menu is like a personalized self-care menu designed to help you feel good and balanced by giving your brain a healthy dose of dopamine – the "feel-good" chemical. Think of it as a collection of activities that make you happy and leave you feeling refreshed, but without the guilt of indulging in things that don’t really help in the long run (like doomscrolling or couch rotting).
💡 Did you know?
Dopamine isn’t just about pleasure! It’s also crucial for learning and motivation. Every time you accomplish a task, no matter how small, your brain releases a little burst of dopamine, encouraging you to keep going and chase your goals.
An intro to the viral "dopamine menu"
A dopamine menu is a structured list of activities that promote dopamine release in a balanced, intentional manner. Dopamine is often dubbed the "feel-good" chemical of the brain, and it’s activated when we engage in activities that bring us pleasure or satisfaction. However, modern life can throw this natural system off balance, particularly with the rise of instant gratification from social media, unhealthy diets, and stressful work environments.
The dopamine menu helps you consciously plan rewarding experiences, but with a mindful, health-centric twist.
Instead of always relying on impulsive sources of dopamine—like sugary foods or binging your favorite TV show—a dopamine menu helps you incorporate more diverse ways to increase dopamine, like exercise or meditation. Personally, I like to actually keep things like sugary snacks and TV on my dopamine menu because life's too short not to indulge. However, a dopamine menu has helped me incorporate more productive activities into my routine.
The ultimate goal is to help regulate dopamine levels in a healthy way, building resilience against burnout, stress, and low motivation.
Why should you care about managing dopamine?
Managing dopamine is vital for maintaining your mental and physical health. In fact, dopamine influences more than just pleasure—it affects your learning, memory, and decision-making abilities. When dopamine is well-regulated, you're more likely to feel focused, driven, and optimistic. On the flip side, when it’s out of balance, you might experience mood swings, lethargy, and even depression.
A structured dopamine menu serves as an excellent tool to keep your dopamine levels in check while fostering habits that support long-term wellness.
- It helps you make healthier choices : Instead of reaching for your phone for a quick dopamine hit, your menu will guide you to do something that’s good for you—like going for a jog or reading a book.
- It reduces decision fatigue : Having a go-to list of activities takes the pressure off when you’re feeling overwhelmed. No need to wonder what will make you feel better; it’s already in your menu!
- It keeps you balanced : A dopamine menu can help you balance your need for productivity with self-care, ensuring that you don’t burn out or neglect your emotional needs.
By adding carefully curated activities into your life, you can improve your emotional resilience and enhance your overall well-being.
How to create your own dopamine menu
Step 1: Identify your sources of instant dopamine
Creating a dopamine menu is a highly personalized process that starts by identifying the activities that naturally bring you joy and satisfaction. While this can vary greatly from person to person, the core concept revolves around intentional self-care.
Before you can balance your dopamine levels, it's important to recognize what triggers short-term dopamine spikes. These are often things that provide quick but fleeting pleasure, such as:
- Shopping
- Junk food or sugary snacks
- Nicotine
- Recreational drugs
Every person is different, but these activities often lead to short bursts of happiness followed by a crash, leaving you craving more.
Now, an online shopping session, fueled by some Postmates and a glass of wine honestly sounds like a lovely evening to me. However, it's important to note that what comes up, must come down. A high dopamine spike can leave you wanting more when it wears off. Instead of repeating the cycle with the same behaviors, building a diverse dopamine menu will help you add healthy and fulfilling ways to increase your dopamine.
Write down your quick dopamine fixes as a first step to completing your dopamine menu.
Step 2: Identify and add sources of sustained joy
Now that we’ve covered what a dopamine menu is and why it’s helpful, let’s dive into how you can create your own. The great thing about a dopamine menu is that it’s completely customizable. You get to decide what goes on it based on what makes you feel good! I'll give you some of my favorite examples below!
- Physical Activity : Regular exercise is a natural dopamine booster. Try adding something new regulate your dopamine levels. If you have an activity you love (like running, for example), add that. If you're like me and don't really love physical activity, try to add a variety of things to keep things fun. I've added hiking, free pilates on YouTube, and a spin class.
- Creative Outlets : Engaging in creative outlets like painting, writing, or knitting can stimulate sustained dopamine release. My favorite thing to do is switch these out based on the season. During the cooler months. I become a craft girl and love doing things like candle-making and baking. During the holiday season, I add tasks like putting together a gift basket or designing Christmas cards.
- Social Connection : Spending quality time with friends, family, or loved ones can be incredibly rewarding. I'll add things like, "call my mom" or "invite a friend for a tea party" to my dopamine menu.
- Mindfulness Practices : Activities like meditation, journaling, or deep breathing are powerful ways to reconnect with your mind and body. I know people always say meditating is so good for you, and it is, but I find I have to force myself to do it. Adding a meditation video or app to my dopamine menu has been a helpful way for me to increase how much I meditate. Because I'm a Pinterest lover, I've added "creating a new Pinterest board" to my dopamine menu. I find it kind of like journaling, and I love either creating new boards or updating my boards every season.
- Educational Pursuits : Learning something new—whether it’s a new language or skill—can help stimulate your mind and boost dopamine production. I've added some self-improvement books on my "to be read" shelf to my dopamine menu. I've also added some coding courses that I've been procrastinating on doing but I know I'll feel great once I complete them!
Step 3: Balance different types of activities
It’s important to have a mix of activities on your menu—things that are relaxing, energizing, social, and creative. You don’t want everything on your menu to be too similar. A good dopamine menu balances short, enjoyable tasks with longer activities that require more effort but give you deeper satisfaction.
For example:
- Quick activities (5-10 minutes) : Journaling, stretching, listening to a favorite song.
- Moderate activities (30 minutes) : Reading, going for a walk, or trying a new recipe.
- Longer activities (1 hour or more) : Taking a yoga class, painting, or learning a new skill.
Step 4: Personalize your dopamine menu to make it yours!
Now it’s time to make it yours! This is your opportunity to be creative and have fun with it. Write down or type up your dopamine menu, and make it look visually appealing if that helps motivate you to use it. You could even create different menus for different moods or times of the day.
Consider using a template or planner to map out your dopamine menu. Here’s my free template to help you get started! Once you’ve customized it to your liking, place it somewhere visible—like on your fridge or as a screensaver—so it’s always in sight. I keep mine saved in my Morning Routine Notion Template.
Step 5: Sticking to your dopamine menu
Creating a dopamine menu is one thing, but using it regularly is where the magic happens. Try these tips to make your menu part of your routine:
- Start small: You don’t need to do everything on the menu every day. Start by adding one or two activities into your daily routine.
- Stay flexible: Some days will be busier than others, and that’s totally okay. It’s more about being intentional with your choices than rigidly following a list.
- Adjust as needed: Your menu doesn’t have to be set in stone. Feel free to tweak it, swap activities out, or add new things as you go.
Step 6: Dopamine menu: How to avoid quick fixes
One of the biggest challenges in creating a dopamine menu is learning how to avoid the temptation of those quick dopamine fixes we mentioned earlier. Social media, junk food, and binge-watching TV shows can be hard to resist when you’re feeling low or stressed, but they don’t usually provide lasting fulfillment.
Here’s how you can stay on track:
- Limit distractions : If social media is your go-to for a quick dopamine hit, set boundaries by turning off notifications or using an app that limits screen time.
- Find healthier alternatives : If you’re used to reaching for snacks when stressed, try replacing that habit with a healthy alternative like taking a walk or listening to music.
- Reward yourself for sticking to it : Don’t forget to celebrate your wins! When you use your dopamine menu instead of giving in to quick fixes, acknowledge your progress.
Some FAQs about dopamine menus
What is a dopamine menu?
A dopamine menu is a personalized self-care plan that focuses on activities that boost your dopamine levels in healthy, sustainable ways. It helps you balance pleasure and productivity without relying on quick fixes.
How do I create a dopamine menu?
Start by identifying activities that make you feel good, and then organize them into different categories (e.g., quick, moderate, and longer tasks). Personalize it based on your needs and preferences!
How often should I use my dopamine menu?
There’s no right or wrong frequency—use it as often as needed! Some people might use their dopamine menu daily, while others might turn to it during stressful times.
Creating your own dopamine menu can be a fun and empowering way to take charge of your mental well-being. By filling it with activities that bring you joy, you’re giving yourself the tools to stay balanced, productive, and happy. And as a bonus, it helps you steer clear of those quick dopamine fixes that leave you feeling drained. Ready to design your own dopamine menu? Grab a notebook, jot down your ideas, and start living with intention!
