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What’s a ‘dopamine menu’? Ideas, template and ultimate guide
Written byLiz Connor
Reviewed byDr. Sophie Mort
Building a list of pleasurable activities that spike your body’s happy hormones could be the key to feeling motivated and energised. Tuck into a feel-good feast, packed with ‘dopamine menu’ ideas
Summary
1How to create a ‘dopamine menu’
Grab a pen and paper and spend some time brainstorming activities that spark joy...
2Try our ‘dopamine menu’ template
A platter of wellness ideas that can help you take a breather when the dopamine starts to dip...
3Ways to add a ‘dopamine menu' to your day
“Finding time for new activities can be hard, so try to include some of the shorter starters and sides..."
As seen on TikTok, 'dopamine menus' are all about serving up a helping of happiness with a side of science.
"Dopamine is a neurotransmitter that plays a central role in the brain’s reward and pleasure systems," says Dr Sophie Mort, clinical psychologist and mental health expert at Headspace. So crafting your own joy-filled menu is a way to snack on those feel-good hormones when you need them the most.
With Mental Health UK's
annual burnout report revealing that 91% of UK adults battled high stress levels last year, it's more important than ever to carve out time for intentional moments of self-care.
But hold the napkins and open your notepads... We're dishing up some 'dopamine menu' ideas, with inspiration on how to make your own platter of positivity.
What’s a ‘dopamine menu’ then?
Put simply, a ‘dopamine menu’ is a list of fun and pleasurable activities that TikToker’s allege can trigger your body’s dopamine response. Split into courses like a restaurant menu, it covers both smaller snackable treats, like making the bed, to meatier activities, like treating yourself to an at-home spa day.
“By having a list of these activities on-hand, we can proactively choose positive actions when we need a lift, rather than turning to habits that we know aren’t helping us,” says Dr Mort.
The concept was originally created by YouTuber Jessica McCabe, who was inspired to develop the method after spending too much time doom scrolling during the pandemic.
Jessica, who creates educational videos on neurodiversity, initially penned the exercise to support people diagnosed with ADHD, whose brains naturally have lower levels of dopamine. But as TikTok proves, anyone can benefit from taking part in the trend, especially if you’re keen to escape the eerie phenomenon of ‘brain rot’ (aka, the unpleasant feeling you get after scrolling for far too long on social media).
How can I create my own ‘dopamine menu’?
To get started, Dr Mort suggests grabbing a pen and paper, and spending some time brainstorming activities that spark joy.
Author, slow-living advocate and writer of the Substack ‘Be Difficult, Darling’, Giselle La Pompe Moore, adds: “If you're new to the practice, be gentle and focus on activities that you already know make you feel joyful, rather than new ones. Over time, you can then add new practices from a place of curiosity.”
So, what courses could I add to a menu?
- Starters - quick activities you can easily add into your routine for wellness and overall wellbeing. Think making your favourite smoothie or walking to a local coffee shop
- Sides – activities you can stack alongside mundane tasks to make them more enjoyable, like lighting a scented candle while you work from home
- Mains – bigger bursts of joy that take more effort but bring a greater sense of fulfilment, like taking a reformer Pilates class or spending a cosy night-in with friends
- Desserts – indulgent, sweet treats are OK in moderation. This could be watching your favourite shows or catching up on social media
- Specials – occasional activities that require a bit more planning, like booking a holiday or working on a passion project
Need more inspo? Try this ‘dopamine menu’ template
Below, we’ve laid out a platter of wellness ideas that can help you take a breather when the dopamine starts to dip.
- Brew up a warming cup of Lion’s Mane mushroom coffee
- Put fresh sheets on your bed
- Give yourself a five-minute gua sha massage with a soothing face oil
- Finish your shower with a blast of cold water
- Invest in a new planner or some fun stationery
- Pour yourself a delicious glass of cold kombucha
- Apply a hydrating face mask while you do jobs around the house
- Listen to an episode of your favourite podcast
- Bake your favourite sweet treat or try your hand at a new recipe
- Take an everything shower: oiling your hair, cleansing your scalp and exfoliating your body
- Enjoy a day trip to the beach or forest with a friend, immersing yourself in nature
- Try a new type of exercise like wall Pilates, callisthenics or boxing
- Create a vision board for your home or travel plans on Pinterest
- Binge a comfort TV show
- Order your favourite takeaway
- Add some preloved items to your Vinted Wishlist
- Start a local meet-up, like a book club or hobby group
- Host a dinner party for your friends
- Go offline and plan a creative project
- Book a massage as a self-care treat
How can I incorporate my ‘dopamine menu' into daily life?
Once your menu is written, making it visually appealing can encourage you to revisit it when you’ve got some time.
“Design it on Canva, doodle on it or decorate it with stickers,” says Giselle. Then, keep it somewhere you’re likely to see it, like your fridge or phone lock screen, so it’s easy to access when inspiration is running low.
Save mains and desserts for evenings, weekends or whenever you have time to relax. And remember: technology is your friend here - set reminders or schedule activities in your calendar if you’re likely to forget.
The final say
If you’re someone who feels a pang of horror every time your screen-time report flashes up, having a dopamine menu at your disposal can help you set healthy boundaries with your phone.
“By consciously choosing activities that don’t deplete us, we can break free from the cycle of ‘boom-and-bust’ that often comes from overindulging in too many ‘dessert’ activities,” says Dr Mort.
In this way, creating a ‘dopamine menu’ is less about chasing short-lived highs, and more about tuning to happier sources of satisfaction - ones that will ultimately serve you better and leave you feeling more in control of your time.
This is not intended to treat any conditions – please speak to a medical professional if you're struggling or think you might have ADHD or any other mental health condition.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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