Life moves fast these days, many of us turn to habits like scrolling through TikTok or binge-watching shows after work, but these activities often leave us feeling worse. A new trend called the “dopamine menu” offers a better way to use our free time, helping us boost our mood and unwind. Here’s how it works.

What is a dopamine menu?

Basically, a dopamine menu is like a menu at a restaurant, but instead of food, it’s a list of feel-good activities, like having a cold latte or taking a long shower, that release dopamine, the brain’s happy chemical. Jessica McCabe, creator of the YouTube channel How to ADHD first popularized the concept of a dopamine menu in 2020.

McCabe describes each activity:

• Appetizers are quick, low-effort activities that don’t take up much time, like sipping coffee or watching a short video, unlike social media or gaming.
• Entrées are energetic activities like playing guitar or working out that make you feel fulfilled in your free time.
• Sides are activities that enhance your routine, like fidgeting while watching TV or listening to an audiobook during a walk.
• Desserts are common, often stale activities like scrolling social media or texting that should be limited.
• Specials are unique experiences like concerts or travel that add excitement to your routine.

Is it effective?

Dopamine menus were created for those with ADHD, but can benefit anyone. McCabe points out that we often scroll through social media for stimulation, but these quick fixes don’t meet our true needs.

McLean Hospital notes that while such activities release dopamine, a dopamine menu provides fulfilling alternatives that enhance mental well-being without dulling the mind.

Nicole Vignola, neuroscientist and author, says in her interview with Radio New Zealand (RNZ), developing a dopamine menu can help you avoid excessive screen time and ditch other mindless habits, making your days more productive.

You could put on some music, grab a snack, feed your pets, or take your dog for a walk!

How to make a dopamine menu

You can create your dopamine menu on paper or as a digital mood board—whatever works best for you. The key is that it should be personal and filled with activities you love.

8 Tips to make your dopamine menu work for you

1. Keep your dopamine menu easily accessible, whether it’s printed and hung on your fridge or set as your phone wallpaper. This ensures you have a quick reminder at hand whenever you need a boost.
2. Consider what makes you happy. Reflect on the activities that truly bring joy, calmness, or fulfillment. Focus on things that positively engage both your mind and body.
3. Make your time count. A dopamine menu is a great way to boost your well-being in a distracting world. By picking uplifting activities, you can take back your time and feel happier. Next time you feel like doom-scrolling, check your dopamine menu instead!
4. Visualize your menu. Make your dopamine menu a part of your environment. Use bright colors, images, or a vision board to keep it visually stimulating and front-of-mind.
5. Be specific. Instead of vague terms, list precise actions. Instead of “exercise,” write “dance to three of my favorite songs” to make it actionable and appealing.
6. Mix it up. Don’t just stick to one kind of activity. Mix it up with different categories—like creative stuff, workouts, and chill time—to keep your menu fun and interesting!
7. Stay Flexible. Feel free to change things around. If an activity isn’t clicking with you one day, replace it with something that sounds more enjoyable.
8. Plan It Out. Schedule time for your favorite activities to make sure you actually do them. Remember, you’re not doing this for the trend.

A trend worth jumping on? Make your dopamine menu today for an instant mood lift!