In a world where we often feel overwhelmed by things beyond our control, building habits to nurture your mental and emotional wellbeing is more important than ever.
One trend that has been gaining traction on social media, and for good reason, is the "Dopamine Menu". It’s a simple yet effective approach to improving your mood, energy, and overall wellbeing by listing activities that naturally boost dopamine—our brain's feel-good chemical.
So let's explore what a Dopamine Menu is, why it’s beneficial, and how you can create one for yourself.
What is a Dopamine Menu?
A Dopamine Menu is essentially a list of activities that can help you feel more positive, energised, and in control.
The idea is to categorise these activities based on how much time they take.
By actively planning these mood-boosting moments, you give yourself the ability to manage your wellbeing more intentionally, rather than relying on fleeting or unplanned moments of happiness.
In simple terms, a Dopamine Menu is broken down into four main categories:
Appetisers (5-10 minutes): These are quick activities you can fit into your day when you're short on time but need a little mood boost. Think of things like stepping outside for fresh air, a quick stretch, or listening to your favourite song.
Mains (30-60 minutes): These are longer, more involved activities that require a bit more time but offer a bigger payoff. Examples might include a workout, a nature walk, or reading a chapter of a good book.
Sides (Multi-tasking mood boosters): These are activities that you can combine with something else to elevate your mood further. For example, lighting a candle while working or listening to a podcast while doing chores.
Desserts (Occasional indulgences): These are activities you love but can only do in moderation to keep them special. Think of a spa day, binge-watching your favourite TV show, or enjoying a massage.
Why Create a Dopamine Menu?
Life can be unpredictable, and often, we find ourselves drained by things that are out of our control.
Whether it’s work stress, parenting duties, or just the ups and downs of daily life, it’s easy to feel overwhelmed.
A Dopamine Menu offers a sense of structure and control over how you can actively manage your mood and energy.
By identifying activities that uplift you and consciously making time for them, you can gradually build habits that lead to long-term wellbeing.
How to Build Your Own Dopamine Menu
Reflect on what makes you feel good: Start by jotting down activities that you know make you feel happy, calm, or energised. Don’t overthink this; it could be anything from enjoying a hot drink in the morning to dancing in your living room.
Organise into categories: Divide your activities into the four categories: Appetisers, Mains, Sides, and Desserts. This makes it easier to choose something based on the time you have or the level of indulgence you want/need.
Start small and build: You don’t have to overhaul your entire day. Start with adding one or two appetisers into your routine, and gradually introduce the mains and sides. Revisit your list often and adjust it as needed.
Stay consistent: Building new habits takes time. Refer back to your Dopamine Menu regularly and give yourself permission to make adjustments based on what’s working or not.
Celebrate small wins: When you successfully integrate an activity from your Dopamine Menu, take a moment to acknowledge it.
Realistic Tips for Implementation
Set reminders: Place sticky notes around your home or set phone alerts to remind you of your Dopamine Menu. A gentle nudge can be all you need to take that 5-minute break. Over time you will build habits but at the beginning these reminders are important.
Pair sides with chores: If you struggle to find time for yourself, combine activities. For example, listen to an uplifting podcast while folding laundry or put on your favourite music while cooking. It is however, incredibly important to remember that you do deserve time in your week for those bigger moments that make you feel good.
Treat your desserts as rewards: Use your indulgences as something to look forward to at the end of the month. This keeps them special and gives you an extra motivation boost.
Creating a Dopamine Menu is about being proactive with your wellbeing and finding joy in simple, everyday actions.
You don’t need a lot of time, money, or effort—just the willingness to tune into what makes you feel good and prioritise it.
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