We live in a fast-paced world. When we’re not fighting our alarm clocks for a quick workout before our 9-to-5, we’re working after hours to put the finishing touches on our work projects. That doesn’t even begin to account for the time spent commuting and eating a meal before waking up and doing it all over again. In order to carve out some “me” time, half of us are staying up late and spending our weekends procrastinating with a vengeance: watching a new Apple TV series or aimlessly scrolling through TikTok. Meanwhile, if you haven’t come across it before, a new trend called the dopamine menu is quickly catching on.
It's a specially curated list of activities that aim to boost your dopamine. If your busy life leaves you feeling tired, unmotivated, and simply exhausted, let us show you the wonders of the dopamine menu.
Dopamine Definition
According to WebMD, dopamine, or the feel-good hormone, is a type of neurotransmitter, or chemical messenger, produced in your brain. It plays a key role in our ability to feel pleasure and can help us focus and work toward goals. Dopamine also affects our ability to remember things, improves our mood and concentration, and helps us get better, deeper sleep.
It goes without saying that dopamine also plays a role in your reward system. When you do something that feels good, complete a task, or enjoy your favorite activity, your brain releases a rush of dopamine. You may not notice the effects of dopamine on your daily life when your levels are normal, but you definitely can when it’s out of balance. If your dopamine is low, you may have trouble sleeping, remembering important details, and feeling motivated to complete tasks.
While dopamine functions very similarly to serotonin, the two actually have different functions. While dopamine is associated with feelings of reward and motivation, serotonin is responsible for improving your mood and providing a sense of happiness.
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What is the Dopamine Menu?
Think of a restaurant menu. It's structured around a mix of appetizers, main courses, and desserts. Of course, appetizers are small bites, main courses are main courses, desserts are after-dinner treats, and so on.
The dopamine menu idea was first brought to the mainstream in 2020 by Jessica McCabe, who runs a YouTube channel. How to treat ADHD. While it’s especially helpful for people with ADHD, this can be a tool for anyone. In her video, she explains a structured way to incorporate dopamine-stimulating activities for different situations and needs. The list includes activities divided into categories: appetizers, main dishes, sides, desserts, and specials.
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Appetizers
Snacks refer to quick activities that don't require much effort but won't draw you in for hours, like scrolling through social media or playing video games. This could be sipping coffee slowly in the morning or watching a quick video.
Entries
McCabe talks about main meals as activities that get you excited and feeling alive. For him, that might be playing guitar, taking his dog to the dog park, exercising, etc. Main meals are great when you have extra time on your hands—whether it’s after work, on vacation, or on a long weekend. While it can be tempting to languish on the couch all day, adding a main meal activity will make better use of your time (and we can almost guarantee you’ll feel more satisfied).
The parties
Side activities are activities you can add to something you already plan to do to make it more interesting. These might include playing with a fidget spinner while watching your favorite TV show, listening to an audiobook during your lunch walk, walking on the treadmill while you work, or turning on a television program while you make dinner.
Desserts
Sweets are activities that you constantly turn to when you’re bored, but they become stale when you do them so often. These might include scrolling through social media, texting, or other similar activities that don’t really fill your bucket and should be used sparingly.
Special products
Special events are events that may not be a regular part of your life like concerts or travel, but should still be included from time to time. They can be a great addition to break up the stagnation of routines.
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Are Dopamine Menus Effective?
While dopamine menus were originally designed to help people with ADHD, anyone can use them. McCabe points out in the video that we often turn to activities like scrolling through social media for hours to give our brains the stimulation they need, but these quick fixes often aren't enough to fix the problem at hand.
According to McLean Hospital, engaging in activities like scrolling through social media and binge-watching your favorite television shows releases dopamine, which makes you want to come back again and again. The dopamine menu offers a way to add activities that will truly fill your mental jug without dulling your brain at the same time.
“Most of us don’t spend hours scrolling through social media because we think it’s a great use of our time,” McCabe says. “We do it because we’re looking for the stimulation we need to function. Just as it’s really hard to make good food choices when you’re already very hungry, it’s also really hard to make good dopamine choices when your dopamine is already low. One way to make this easier is to separate planning from choosing.”
“We can create a dopamine menu or a dopa menu for things that excite us,” adds Eric Tivers. “So when you say, 'I'm so bored,' grab the menu.”
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How to Make a Dopamine Menu
If you’re feeling stuck when it comes to creating your own dopamine menu, start with a list of things you enjoy. The whole point of a dopamine menu is to have activities you look forward to that will boost your mood without wearing you out. Here are some of our favorites:
Appetizers (When You're in a Hurry)
- Do jumping jacks
- Enjoy a cup of coffee
- Do a quick stretch
- Scroll social media for 10 minutes
- Walking around the block
- Meditate
Main Courses (If You Have an Evening to Spare)
- Play an instrument
- Exercise
- Go for a run
- Take your dog to the park
- Play a game with a friend
- Go to the cinema
Parties (Add This to Another Activity)
- Turn on a podcast while cooking dinner
- Listen to your favorite album while cleaning
- Listen to audiobooks while walking or driving
- Open a program section by section when preparing for work
Desserts (Should be Used in Small Amounts)
- Surf social media
- Play video games
- Watching a TV series back to back
- Sip a beer or whiskey with your friends
Special (Based on Need)
- Go on vacation
- Go to a concert
- Spend money on a new outfit
- Go on a date
- Try a new activity
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