Dopamine Menu: Ways to Enhance Happiness and Create a Personalized Version That Suits You

      I reside in New York City, a vibrant and often overwhelming hub. While I appreciate all that the city has to offer—the diverse cuisine, rich culture, and unique neighborhoods—there are times when the constant energy around me causes anxiety. Consequently, on certain weekends, I find myself at home mindlessly scrolling through my phone or rewatching episodes of Sex and The City instead of engaging in activities I truly enjoy, leaving me feeling exhausted, unmotivated, or down. With spring bringing Seasonal Affective Disorder (it's not just the “winter blues”; some individuals experience seasonal depression in early spring), I find it a challenge to step outside. This is where the idea of a “dopamine menu” comes into play, which comprises a list of activities that stimulate dopamine to help elevate your mood during different situations. Paired with the delightful 60-degree days we've been experiencing, spring in NYC feels like a fresh beginning.

      Understanding Dopamine

      Dopamine, often referred to as the “feel-good” hormone, is linked to feelings of pleasure and the motivation to pursue enjoyable experiences, acting as a reward system. Adequate dopamine levels can lead to feelings of happiness, motivation, energy, and concentration, while low dopamine levels can result in feelings of fatigue, sadness, or lack of motivation. I discovered that having a dopamine menu became essential for steering clear of draining weekends full of mindless scrolling and provided me with an uplifting option when I need a boost (especially during that dreaded afternoon slump). Read further to understand what a dopamine menu is and how to create one.

      What is a Dopamine Menu?

      A dopamine menu is a personalized collection of enjoyable and healthy activities designed to naturally enhance your dopamine levels, enhancing happiness, motivation, and focus. It offers a practical and sustainable method to prioritize your mental health. Though you can create and utilize one at any time, the concept was introduced in a YouTube video by Jessica McCabe, the founder of the “How To ADHD” YouTube channel and author of How To ADHD: An Insider’s Guide to Working With Your Brain (Not Against It). She presented this idea to support individuals with ADHD in obtaining the necessary stimulation to boost their dopamine levels.

      Similar to a restaurant menu, a “dopamine menu” (or “dopamenu”) consists of various sections: appetizers, entrees, sides, desserts, and specials. Each section features activities that enhance dopamine for different situations and needs. As the idea gained popularity, many have started making specialized dopamine menus for mornings, evenings, weekends, or even specific days of the week. The key is to personalize it based on activities that bring you joy and adjust the menu as needed.

      Appetizers

      The appetizers section includes quick and easily accessible methods for boosting dopamine. Since these activities are not time-intensive, they can be enjoyed throughout the day when you need a break. Examples include looking at a joyful photo on your desk, taking a five-minute meditation, enjoying your favorite afternoon snack, brewing a cup of coffee, or snuggling with your pet.

      Entrees

      The main courses feature longer activities that typically require some planning and the allocation of a few hours, aimed at recharging you more than the appetizers do. These might include having dinner with a friend, taking a long walk, cooking your favorite dish, or participating in an arts and crafts project.

      Sides

      The sides section is dedicated to activities that complement other tasks that may be less enjoyable but necessary. For instance, you might listen to a podcast while completing chores, light a candle while checking emails, or chat with a friend while running errands.

      Desserts

      Desserts encompass activities that you enjoy but should be done in moderation; excessive indulgence could lead to unhealthy habits. They aren’t “bad” but require finding the right balance for enjoyment. They include occasional treats like online shopping, scrolling social media, snacking, or binge-watching a TV series.

      Specials

      Specials are activities that are typically less frequent, might be costlier or more time-consuming, and are therefore enjoyed on occasion. Examples include taking a trip, enjoying a spa day, or attending a comedy show.

      Why Is It Effective for Dopamine Levels?

      In her YouTube video, McCabe pointed out that people often spend an excessive amount of time on social media or binge-watching shows not because they view it as time well spent, but because these activities serve as a quick fix for the stimulation they need. While such mindless activities can initially provide a dopamine surge, their effect diminishes over time, failing to meet the need for stimulation. Consider the moments you’ve settled in after a tiring day only to scroll through social media out of boredom or fatigue, only to realize that an hour has passed without any uplift in your mood; you probably don't feel better, and might even feel worse.

      Research published in the Journal of Neuroscience indicates that when you experience a high concentration of dopamine, you’re inclined to either repeat the activity that