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Feelings of satisfaction -

Ever wondered why ticking something off your to-do list feels so good? Or why you feel quite so victorious when you finish that boring task at work?

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Dopamine -

The answer is dopamine. This important neurotransmitter is involved in many bodily functions, including the pleasure and reward system.

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Complicated process -

As with anything that involves the brain, the details of how dopamine works are complicated. In a nutshell, however, it is the chemical that gives us a sense of reward when we achieve something.

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What is a dopamine menu? -

One of the new health trends in 2024 was the so-called "dopamine menu." Popularized by influencers the world over, these are essentially lists of activities that one can use for a dose of dopamine.

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How it works -

The idea is that when you need a little pick-me-up, rather than reaching for your phone, you can choose something from your menu to give you a hit of happy hormones.

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Disclaimer -

It is important to note that there is no scientific evidence to support the use of dopamine menus. Indeed, the majority of available information is anecdotal.

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Dopamine menus and ADHD - That said, dopamine menus have become particularly popular among people who struggle with attention deficit/hyperactivity disorder (ADHD).

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What the research says - Research suggests that people with ADHD could have a problem with the reward system in their brain. It is thought that this may leave them with a dopamine deficiency.

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Consequences - As a result, they may be more likely to pursue pleasurable activities that will help their brains release rewarding chemicals.

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Healthy alternative -

Rather than relying on maladaptive or harmful activities, such as scrolling through your phone, to boost your happy hormones, you could choose something from your dopamine menu that makes you feel good.

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Harmless fun -

While dopamine menus should not be used to treat a specific medical condition, creating one is nonetheless a fun activity that carries little to no risk.

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Tips for creating your menu - When it comes to creating your dopamine menu, one of the greatest things about the task is that there is no one-size-fits-all approach.

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Personalized approach -

Indeed, as with most things that are wellness related, it is important to take your own personal nutritional, physical, and financial needs into account.

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Make a list -

The first step towards creating your dopamine menu is to make a list of all the activities that give you a sense of pleasure, satisfaction, or motivation.

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No limits -

There are no restrictions as to what can be included in the list; the activities can be as basic or as creative and out-there as you like.

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Categorizing the items - Once you have a list of activities to include in your menu, the next step is to categorize them. The common categories are appetizers, mains, sides, and desserts.

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Appetizers -

Appetizers are generally the shortest activities on the menu–you can expect them to last around 10 to 15 minutes. An example would be taking a short walk around the block to get some air.

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Examples -

Other examples of appetizers might include giving your pet a quick cuddle, or completing a short (10-15 minute) meditation session.

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Mains - The main course items tend to require a bit more time and planning than the appetizers, but the result is generally a bigger dopamine hit.

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Examples -

Examples of main course items might include meeting up with your friends for a coffee or a meal, or treating yourself to a massage.

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Side dishes -

The sides on a dopamine menu are similar to appetizers in the sense that they are short. However, they also tend to include a productivity element.

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Examples - Examples of sides might include unloading the dishwasher, putting away the laundry, or changing the sheets on your bed.

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Important sense of achievement -

While these tasks may not seem particularly pleasurable, completing them nonetheless gives you a sense of achievement. Sometimes this alone can go a very long way.

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Desserts -

Last but not least, we have desserts, which are usually rewards that you can reach for after completing all the other 'necessary' dopamine-releasing tasks.

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Personal choice -

Again, what appears on the dessert menu will depend heavily on the individual. For some people it will be scrolling through social media, while for others it will be watching a favorite TV show.

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Mindful incorporation - Whatever items you decide to include in your dessert menu, be sure to find a way to incorporate them mindfully into your daily routine.

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Using your dopamine menu -

When it comes to using your dopamine menu, there are no hard and fast rules on how to go about it. Some people prefer to keep a mental list of items, while others prefer to write them down.

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Regular inclusion -

You may like to try out different versions of dopamine menus to work out which you prefer. Once you figure out which is the best style of dopamine menu for you, it is a good idea to consider how best your life can benefit from its regular inclusion.

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Mid-afternoon app -

For example, if you know from experience that you tend to have a dopamine dip in the middle of the afternoon, schedule yourself a appetizer from your menu as a pick-me-up.

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Closing thoughts -

Finally, although dopamine menus tends to focus on activities, do not be afraid to include some food items if this is what brings you joy.

Sources: (EatingWell) (Martha Stewart)

See also: Dopamine dressing–how to dress for your happiness

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