We live in a fast-paced world. When we're not fighting our alarms to squeeze in a quick 9-to-5 workout, we're working after hours putting the finishing touches on work projects. That doesn't even cover the time spent commuting and managing meals before waking up and doing it all over again. In order to get some “me” time back, half of us spend late nights and weekends delaying bedtime with a vengeance: browsing new Apple TV series or aimlessly scrolling through TikTok. Speaking of which, in case you haven't stumbled upon it yet, there's a new trend that's kicking up your stickiness called the dopamine menu.
This is a specially compiled list that you create of activities that are designed to increase your dopamine levels. If your busy life leaves you feeling tired, unmotivated and just plain burnt out, let us show you the wonders of the dopamine menu.
Definition of dopamine
Dopamine, also known as the feel-good hormone, is a type of neurotransmitter, or chemical messenger, that is produced in the brain, according to WebMD. It plays a significant role in our ability to experience joy and can help us focus and pursue goals. Dopamine also affects our ability to remember things, improves our mood and concentration, and helps us sleep better and more deeply.
Not to mention that dopamine also plays a role in your reward system. When you do something that makes you feel good, such as completing a task or enjoying a favorite activity, your brain releases dopamine. While you may not notice how dopamine is affecting your daily life, if your levels are normal, you can definitely tell when it's running low. If your dopamine levels are low, you may have trouble sleeping, remembering important details, and completing 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 enhancing mood and feelings of happiness.
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What is the dopamine menu?
Think of a menu in a restaurant. It is styled with a mix of appetizers, entrees and desserts. Of course, appetizers are small bites, appetizers are main courses, desserts are after-meal treats, and so on.
The idea of the dopamine menu was first brought into the mainstream in 2020 by Jessica McCabe, the operator of the YouTube channel. How ADHD. Although it is particularly useful for people with ADHD, it can be useful for anyone. In his video, he breaks down a structured way to incorporate dopamine-stimulating activities into different situations and needs. The list includes activities broken down into categories: starters, entrees, side dishes, desserts and specials.
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Appetizers
Snacks refer to quick activities that don't require a lot of effort but won't take you hours, such as scrolling through social media or playing video games. It could be slowly sipping your morning coffee or watching a quick video.
Appetizers
McCabe calls appetizers activities that excite and feel alive. For him, it's playing guitar, taking his dog to the dog park, working out, etc. Entrees are great when you have more time on your hands – whether it's after work, on a holiday or on a long weekend. While rotting on the couch all day can be tempting, adding a beginner activity can make better use of your time (and we can almost guarantee you'll feel more satisfied).
Pages
Pages are activities that you can attach to something you're already planning to make them more engaging. This could include watching your favorite TV show on a spinner, listening to an audiobook while walking at lunch, walking on the desk treadmill while working, or turning on a TV show while making dinner.
Desserts
Desserts are activities that you always turn to when you're 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 up the bin and should be used sparingly.
Special features
Special offers are activities such as concerts or trips that will not be part of your daily life, but should still be included from time to time. It can be a great addition to de-clutter your routines.
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Are dopamine menus effective?
While dopamine menus were originally designed to help people with ADHD, they can be used by anyone. In the video, McCabe states that we often turn to activities like spending hours on social media to get our brains stimulated, but these quick fixes are usually not enough to solve the problem.
According to McLean Hospital, engaging in activities like scrolling through social media and binge-watching your favorite TV shows releases dopamine, which in turn keeps you coming back for more. The dopa menu gives you the ability to add activities that actually fill your mental cup without dulling your brain at the same time.
“Most of us don't spend hours scrolling through social media because we think it's a great use of our time,” says McCabe. “We do it because we're looking for the stimulation we need to function. Just like it's very difficult to make good food choices when you're already very hungry, it's very difficult to make good dopamine choices when you're already low on dopamine. One way to facilitate dopamine is to separate planning from choice .
“We can create a dopamine menu or a dopa menu for things that excite us,” adds Eric Tivers. “So when you want to say, 'I'm so bored,' grab the menu.
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How to make a dopamine menu
If you're feeling stuck on creating your own dopamine menu, start by making a list of the things you enjoy. The dopa menu is all about doing activities that you look forward to and that lift your spirits without draining you. Here are some of our favorites:
Appetizers (if you're in a hurry)
- Jump Jacks
- Try a cup of coffee
- Do a quick stretch
- Scroll through social media for 10 minutes
- Walk around the block
- He reflects
Appetizers (if you have a free evening)
- Play an instrument
- Take part in a training session
- Go for a run
- Take your dog to the park
- Play with a friend
- Go to the cinema
Pages (Add to another activity)
- Put on a podcast while cooking dinner
- Listen to your favorite album while cleaning
- Listen to an audiobook while walking or driving
- Turn on an episodic show while you're getting ready for work
Desserts (use sparingly)
- Scroll through social media
- Play video games
- Bingy is watching a TV series
- Have a beer or a glass of whiskey with your friends
Special offers (as needed)
- Take a vacation
- Go to a concert
- Put on a new piece of clothing
- Go on a date
- Try a new activity
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