We live in a fast-paced world. When we're not fighting our alarm clocks to get a quick workout in before our 9-to-5, we're working after hours to put those final touches on work projects. That doesn't even begin to cover the time spent commuting and scarfing down a meal before waking up and doing it all over again. To reclaim some "me" time, half of us spend late nights and weekends engaged in revenge bedtime procrastination: binging a new Apple TV series or aimlessly scrolling on TikTok. Speaking of which, if you haven't already stumbled upon it, there's a new trend kicking up traction called a dopamine menu.
It's a specially curated list you make with activities intended to spike your dopamine. If your busy life is leaving you feeling tired, unmotivated, and just plain burnt out, let us show you the wonders of dopamine menu.
Dopamine Definition
Dopamine, aka the feel-good hormone, is a type of neurotransmitter, or chemical messenger, made in your brain, according to WebMD . It plays a major part in our ability to experience pleasure and can help us focus and work towards goals. Dopamine also affects our ability to remember things, improves our mood and concentration, and helps us have better, deeper sleep.
Not to mention, dopamine also plays a role in your reward system. When you do something that feels good, like accomplish a task or enjoy your favorite activity, your brain releases a rush of dopamine. While you may not notice the effects dopamine has on your day-to-day life when your levels are normal, you can definitely tell when they're out of wack. If your dopamine is low, you may have trouble sleeping, remembering important details, and feeling motivated to complete tasks.
While the functions of dopamine are very similar to serotonin, the two actually have different functions. While dopamine is associated with feelings of reward and motivation, serotonin is responsible for boosting your mood and providing a sense of happiness.
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What Is a Dopamine Menu?
Think of a menu at a restaurant. It's formatted with a mix of appetizers, entrées, and desserts. Of course appetizers are small bites, entrees are the main course, desserts are a post-meal treat, and so on.
The idea of a dopamine menu was first brought into the mainstream in 2020 by Jessica McCabe, who runs the YouTube channel How to ADHD . While particularly helpful for people with ADHD, this can be a tool for anyone. In her video, she breaks down a structured way to incorporate dopamine-stimulating activities for different situations and needs. The list includes activities separated into categories: appetizers, entrées, sides, desserts, and specials.
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Appetizers
Appetizers refer to quick activities that don't require a lot of effort, but also won't suck you in for hours at a time like scrolling through social media or playing video games. This could be slowly sipping coffee in the morning or watching a quick video.
Entrées
McCabe refers to entrées as activities that excite you and make you feel alive. For her, that's playing her guitar, taking her dog to the dog park, working out, etc. Entrées are great when you have extra time on your hands—whether it be after work, on a holiday, or over a long weekend. While rotting on your couch all day might be enticing, adding an entrée activity will make better use of your time (and we can almost guarantee you'll feel more fulfilled, too).
Sides
Sides are activities that you can tack on to something you're already planning to do in an effort to make them more engaging. This could include playing with a fidget spinner while you're watching your favorite TV show, listening to an audiobook on your walk during lunch, walking on your desk treadmill as you work, or turning on a television show while you make dinner.
Desserts
Desserts are activities you consistently turn to when bored, but because you do them often, they become stale. This might include scrolling through social media, texting, or other similar activities that don't really fill your bucket and should be used sparingly.
Specials
Specials are activities like concerts or travel that aren't going to be a regular part of your life, but should still be included from time to time. They can be a great additive to break up the doldrums of routines.
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Are Dopamine Menus Effective?
While dopamine menus were originally crafted as a way to help people with ADHD, anyone can use them. In the video, McCabe states that we often turn to activities like spending hours scrolling through social media as a way to give our brain the stimulation it needs, but those quick fixes usually aren't enough to solve the issue at hand.
According to McLean Hospital , participating in activities like scrolling social media and binge-watching your favorite television shows release dopamine and, in turn, make you want to come back time and time again. The dopa-menu provides a way to add activities that will actually fill your mental cup without simultaneously dulling your brain.
"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 like it's really hard to make good food choices when you're already really hungry, it's really hard to make good dopamine choices when you're already low on dopamine. One way we can make it easier is to separate the planning from the choosing."
"We can create a dopamine menu or a dopa-menu for things that excite us," adds Eric Tivers. "So when you're like 'I'm so bored,' grab the menu."
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How to Make a Dopamine Menu
If you feel stuck creating your own dopamine menu, start with a list of things you enjoy. The entire point of the dopa-menu is to have activities you look forward to doing that will give you that boost in mood without wearing you down. Here are some of our favorites:
Appetizers (For When You're in a Hurry)
- Do jumping Jacks
- Savor a cup of coffee
- Perform a quick stretch
- Scroll social media for 10 minutes
- Walk around the block
- Meditate
Entrées (If You Have a Free Evening)
- Play an instrument
- Get in a workout
- Go for a run
- Take your dog to the park
- Play games with a friend
- Go to a movie
Sides (Add This to Another Activity)
- Put on a podcast while cooking dinner
- Listen to a favorite album while cleaning
- Listen to an audiobook while walking or driving
- Turn on an episodic show while you get ready for work
Desserts (To Be Used Sparingly)
- Scroll on social media
- Play video games
- Binge watch a TV series
- Grab a beer or dram of whiskey with friends
Specials (On a Need-Be Basis)
- Take a vacation
- Go to a concert
- Splurge on a new piece of clothing
- Go on a date
- Try a new activity
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