I have recently been placing a lot of emphasis on my relationship with dopamine. This feel-good hormone can be beneficial, but also easy to fall into a toxic relationship with. For example, the rush I get from my phone is strong enough to keep me from studying, sleeping, and living in the moment.
So, as part of a long-overdue New Year’s resolution, I’m attempting to find a healthier way to get my daily dopamine dose. And thanks to Jessica McCabe’s Dopamine Menu, I think I found it.
Jessica McCabe, the creator of the “How to ADHD” YouTube channel, coined the term “Dopamine Menu.” Essentially, it’s a list of simple things you can do when you’re feeling unmotivated, a little sad, or just searching for something to do that isn’t doomscrolling.
The idea behind the menu is to improve your mood in easy, sustainable ways that perfectly fit your individual preferences. It’s great for anyone who’s looking to get out of their slump and get a little bit more joy out of each day!
Just like a real restaurant menu, a dopamine menu is divided into appetizers, entrees, sides, desserts, and specials. Every day is different! Sometimes, we only have the time or energy for a five-minute activity. The point of this setup is to account for the variability of life, so you can truly find the most effective methods to get your dopamine fix.
- Appetizers
-
Appetizers should be quick and accessible, providing a burst of dopamine at any point throughout the day.
- Dance to your favorite song
- Enjoy a sweet treat
- Make your bed
- Drink a cup of tea/coffee
- Entrees
-
Entrees are potentially more time-consuming, but are designed to be opportunities for intentional recharge.
- Go to the gym
- Make a home-cooked dinner
- Do some scrapbooking
- Watch a movie
- Take an everything shower
- Watch the sunset
- Take a walk
- Visit the farmer’s market
- Hang out with friends or family
- Go thrifting
- Do a puzzle
- Read a book
- Sides
-
Sides are a middle ground! They are meant to be background stimulation to make mundane tasks more bearable.
- Put on a podcast
- Change into a comfy outfit
- Listen to music
- Eat a snack
- Use a fidget toy
- Light a candle
- Put some flowers in a vase
- Desserts
-
Desserts are things that we love to do, but are probably best used in moderation. It’s all about finding a balance and being aware!
- Watch a show
- Use social media
- Shop online
- Go out to eat
- Sleep in
- Specials
-
Specials are often bigger, bucket-list activities that are more expensive and require planning. They’re great for special occasions!
- Go to a concert
- See a comedy show
- Have a night out with friends
- Get your nails done
- Book a vacation
The most important part of a dopamine menu is that it caters to your personal needs. Otherwise, there are no rules! Write down the things that bring you joy.
Next time you feel uninspired, check your menu to get the happiness boost your body needs!
Want to keep up with HCBU? Make sure to like us on Facebook, follow us on Instagram, check out our Pinterest board, watch us on TikTok, and read our latest Tweets!