The Dopamine Menu

Have you heard of this concept?

Not sure if it started on TikTok or YouTube and has likely been around a lot longer than I am aware given my disconnection with social media these days and, if you were to ask my son, probably anything "cool."

But I like the concept and am trying it for myself.

It's easier to think of ways to find joy and pleasure when we're in a good mindset and things are flying along without turbulence. But when you're stressed, frustrated, sad, overwhelmed or whatever other emotion comes to mind where judgment feels a bit clouded, this little technique might just help you snap back to a place of ease just a little bit sooner.

What is a Dopamine Menu?

A list of activities that trigger dopamine in the body. Dopamine (in case you're in need of a refresher) is that little neurotransmitter and hormone which affects bodily functions like pleasure, learning and attention, mood, sleep, and more. Often called the "happy hormone" since most of time it makes us feel pretty darn good.

Imagine walking into a restaurant and being handed a menu (I realize this makes me sound very circa 2019, but work with the visual😉) with starters, entrees, sides, desserts and specials. Except this menu lists activities that give you a mental break or a little pick-me-up.

A dopamine menu is not a to-do list but rather something that helps fill our bucket when we might be feeling unmotivated, low on energy or even over-stimulated.

How do I make my own?

There are plenty of templates and ideas if you do a simple Google search, but here are some ideas to get you started.

Starters - Quick activities that don't suck you in and take up too much time.

Examples: Drinking a large glass of water, a quick dance break, journal entry, walk around the block

Entrees - Activites that take more time, attention and/or focus.

Examples: Working out or going for a run, cooking a meal or baking, working on a craft, spending time with friends or family

Sides - Activities to add on for a little more engagement or enjoyment.

Examples: Listening to music or a podcast, coloring, having a cup of coffee or tea

Desserts - Activities that are wonderful in moderation! They won't make you feel so great if you overdo it.😉

Examples: Watching TV or Movies, Buzzfeed scrolling, having alcohol

Specials - Big but much less frequent as they might be more expensive or inconvenient.

Examples: Travel, shopping, concerts, theater tickets

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