There’s been a trend recently called the “dopamine menu”, which is basically a list of activities you enjoy that will help keep you from mindlessly scrolling on your phone. It intrigued me, and I’ve been thinking a lot about how I might benefit from trying it. Maybe it’s the shorter days or the grey weather, but this week I’ve been feeling a bit stuck, not quite myself. So I’ve decided to give it a go.
Just the other day someone reminded me, “Don’t forget to make time for yourself. Do what makes you happy, enjoy your own company and love yourself. It was the reminder I didn’t know I needed. I started to think: Why have I been feeling a bit down lately? It’s normal not to be overjoyed every day, but it made me wonder what I could do to feel better. Seeing this dopamine menu trend made me think that maybe I need to rediscover the little things that bring me joy.
If you’re not familiar with it, a “dopamine menu” is a tool that helps you list activities that can boost dopamine, the chemical in your brain that plays a role in motivation and happiness. It’s structured like a restaurant menu, with sections for quick activities (Appetizers), longer, more fulfilling tasks (Entrées), things that give you little boosts throughout the day (Sides), and finally those comforting moments (Desserts) that help you unwind.
I haven’t tried it yet, but I’m about to dive in and give it a real go this week. I’ve decided to create my own dopamine menu and see if it can help me feel a little more in touch with myself.
Here’s what I’ve come up with so far:
appetizers
- Enjoy a black coffee, a cup of tea or matcha latte
- A quick 10-15 minute yoga session
- Going outside for a short walk in the fresh air
- Bullet journaling and decorating my planner
- Doing my skincare routine
sides
- Listening to music, a podcast or an audio book
- Watering plants during a mental break
- Lighting a scented candle
- Talking with my family
entrees
- Writing for my blog
- Journaling
- Going to the gym, cycling or running
- Reading a book
- Cooking or trying new recipes
- Exploring new hiking trails or nature spots
desserts
- Watching TV with my boyfriend after a long day
- Having a cozy movie night
While I’m just beginning this journey, I believe this menu will serve as a gentle reminder of the things that make me happy. I’m looking forward to seeing how incorporating these activities into my routine will make me feel and help me get out of the little rut I’m in.
I’ll check back in in a week or so and let you know how it’s going.
Stay connected with yourself,
Rebe
Leave a Reply