How to build a dopamine menu
Feeling fresh, motivated and ready to conquer the year ahead? Don’t worry – neither are we. But we will be, and it’s all thanks to a little life hack called a dopamine menu. Let us explain…
Picture this: you’re at a restaurant, running your eyes over the menu without seeing anything you really want. That is, until you spot it… Your all-time favourite meal. Bingo. When it arrives and you take the first bite, you can practically hear the parade music and confetti canons going off in your brain.
That feeling is dopamine, and it’s our brain’s way of motivating us to repeat pleasurable behaviours. It’s a very helpful little hormone, playing a role in functions like reward and motivation, movement, memory and attention, digestion and insulin production.
Of course, dopamine has its downsides. Running low can lead to boredom, tiredness and even depression – and, just like when we’re hungry, we tend to look for ‘quick fixes’ rather than healthy long-term solutions.
Enter, the dopamine menu (or DOPA-menu). Coined by Jessica McCabe of the YouTube channel How to ADHD, the term dopamine menu refers to a list of activities we can turn to when we’re chasing a dopamine hit. By presenting pleasing activities in a simple list, a dopamine menu eliminates the need to plan or overthink when we’re feeling down.
It’s a pun and a helpful acronym all in one…
What does DOPA-menu mean?
D is for design: Start by thinking about things you’ve done in the past that made you feel excited and energised. Then, think about the things you tend to reach for when you’re down, that don’t necessarily make you feel good. We’ll then sort everything into categories – more on those below.
O is for omit: Go back through your list and remove anything that isn’t realistic for you right now. Whatever is on your menu should be something you can actually do but of course, this can change. Sticking to a digital version of your dopamine menu (in the Notes app, or Canva) is helpful in the first few days/weeks.
P is for prep: Prepare as much as you reasonably can ahead of time. Decrease the number of steps involved in positive activities (e.g., have everything you’ll need for a certain activity together and ready to use) and increase the steps involved in. negative activities (e.g., put the TV remote in a different room, or delete social media apps).
A is for advertise: Make your dopamine menu look and sound appealing – this could mean writing fun activity descriptions and adding fun fonts and illustrations. When you’re satisfied with your dopamine menu, print out several copies and place them in high-traffic areas in your home or work space (the fridge, your bathroom mirror, the coffee table).
How to make a dopamine menu?
Much like a real restaurant menu, your dopamine menu can include the following…
- Appetisers: Activities that give you a quick burst of energy, without sucking you in.
- Entrees: Activities that excite you and make you feel alive.
- Desserts: Activities that don’t feel great but are easy to indulge in and okay in small doses.
- Sides: Activities you can add to other activities to make them more engaging.
- Specials: Activities you can do occasionally, but not all the time.
Tips for creating your dopamine menu
First and foremost, make sure you’re in a good mood before making your dopamine menu. You’ll feel more creative and interested in the project, leading to better ideas.
You should also make an occasion out of creating it. Get some friends together for a wholesome activity night or set aside time to make/buy your favourite drink and sip on it while you build yours.
And remember, it’s not set in stone. Your dopamine menu can and should change – with the seasons, with your mood and your living situation.
The end result should feel freeing, not restrictive.
An example of a dopamine menu
Appetisers
- Standing in the sunshine and taking three deep breaths
- Do two minutes of star jumps or stretches
- Playing with your pet
- Making a cup of tea or coffee
- Having a snack
Entrees
- A walk/run on the beach
- Going surfing (or SUP-ing)
- Taking a hike in the hinterland
- Grabbing coffee at your favourite local café
- Doing a puzzle
Sides
- Listening to your favourite album or playlist
- Putting on your comfiest clothes
- Listening to an audiobook
- Sitting (or lying) on the couch/in your favourite chair
- Lighting a candle or incense
Desserts
- Binge-watching your favourite show
- A retail therapy session at Pac Fair
- Or an online shopping session
- Drinks with friends at a rooftop bar
- Scrolling on social media
Specials
- Riding rollercoasters at a local theme park
- Seeing a show at HOTA or Miami Marketta
- Taking a road trip to a nearby town
- Exploring a new beach
- Going on holiday (staycations totally count)
