Here’s how the 'dopamine menu' trend can be an ultimate mood booster

If you’ve spent the whole week doom-scrolling on Instagram in your me-time, you’ve not been very demure or mindful. But we get it—who doesn’t love a good internet trend? From brat girl summer to soft curtain bangs, we’ve tried them all. And today, we have a special: a bubble bath followed by an indulgent skincare routine, AKA your own dopamine menu. 

What is a Dopamine Menu?  

Dopamine is usually associated with that feel-good hormone that increases whenever you do something you love, like cooking a special meal or squeezing in a good nap. But what’s a dopamine menu, then? TikTokers to the rescue! A dopamine menu is a curated list of acts or activities that bring you happiness. The menu can consist of tasks that are high on adrenaline or low-key and chilled out, divided into different sections. This could include meaningful conversations with a loved one, maintaining a well-organized living space, savouring a cup of coffee, or simply taking a brief, intentional pause from daily tasks to reset and recharge—most of which might not involve screen time.

Dopamine menus, also called dopamenus, were first spotted in 2020 on a YouTube channel, ‘How to ADHD,’ where Jessica McCabe shares tips on how to give your brain the stimulation it needs. Years later, this resurfaced on our screens and became a wholesome trend.

 

How should you create a Dopamine Menu?  

Since you’re the head chef here, you have complete creative control over what your dopamine menu should look like. This is also a great pick-me-up if you’ve been struggling to stay motivated or keep your vibe in check. For it to work, your dopamenu should list easy and enjoyable activities that pass the vibe check. It should feel like a 4-course Michelin meal that you curate with your own unique appetizers, entrées, desserts, and specials.

Appetizers  

First, we have the appetizers, which should act as the small, perfect start to your menu. Think short, quick activities that will give you an instant spring in your step, like playing a Taylor Swift album and shake, shake, shaking it off, or solving a good ol’ crossword puzzle if that’s your jam.

Entrées  

The bigger and more time-consuming portion of your meal is your entrées. At this stage, you might want to opt for a more immersive experience, such as baking a pie from scratch or playing a game or two of pickleball with a friend. This will be more refreshing than you can imagine.

Sides  

 

Your sides are here to accompany your entrées and appetizers and don’t necessarily require you to do something. It’s as simple as listening to an engaging podcast while going for a walk or lighting a scented candle for the vibes during your bath.

Desserts  

Desserts = indulgence. Go ahead and binge-watch that series everyone’s been talking about or play that addictive game on your phone that you need to revisit at least three times before switching apps. If you still prefer being off screens, pick a book from your favourite genre and binge-read until you’ve lost track of time.

Specials  

You won’t always have these available on the menu, but when you do, it’s almost life-changing. As the name suggests, your specials are slightly bigger and more significant than the rest of your dopamenu. These can include going away for the weekend, attending a concert, or getting a full-body massage. This helps reinforce dopamine in ways that work like magic.

To create your own dopamine menu, choose activities you genuinely enjoy for each section. Document them in a journal, make a note on your phone, or place them somewhere visible, ensuring you have easy access to these mood-boosting activities.

Featured image: Pexels

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