They’ve been cooking up a storm on social media & here’s why…
Whether you’ve had a long day, a down day or you’re just looking for a pick-me-up, we’ve all got our own self-care habits that help us get through – for some of us it’s watching a new series, for others it might be getting out on a walk. But what if we told you that you could turn these self-care practices into a visual aid to help give you a burst of motivation? That’s where a dopamine menu comes in.
If you’ve been on social media recently, you may have seen this wholesome trend doing the rounds which is all about prioritising your wellbeing. But what exactly is this trend and where did it come from? We’ve got the 101 on this mood-boosting hack, so sit back and grab your notepad as we share how to create your very own feel-good menu.
Let’s talk dopamine
Known as one of the body’s four happy hormones, dopamine is a chemical messenger in your brain (a type of neurotransmitter) that helps nerve cells pass messages to each other. It plays a pretty important role in our mood, behaviour and wellbeing, as well as controlling things like learning, sleep, concentration and movement.
But most of us recognise dopamine as the reward hormone, which gives us a sense of accomplishment, pleasure, satisfaction and motivation. So that feeling you get after baking a batch of cookies, going on a run or even making your bed? That’s your dopamine rush.
So, what’s a dopamine menu?
If you’re like us, you’ll want to chase that feeling of joy – because why wouldn’t you? This is where the dopamine menu comes in, also known as the ‘dopamenu’.
Essentially, a dopamine menu is a curated list of things you enjoy that can give you a little mental pick-me-up. They can make you feel motivated to create good habits, while helping you to break out of bad habits – think about all that time ‘doomscrolling’ on social media. Instead, the dopamine menu serves as a positive reminder to prioritise your wellbeing and encourage you to do something that will stimulate your brain for a dose of feel-good.
The best thing about a dopamine menu is that it’s personal to you and what you get pleasure from. It forces you to think about what’s really important to you, and this can be the smallest thing like having an iced latte, or something bigger like spending the day at a spa.
How to create a dopamine menu
Now you’re familiar with the concept, let’s help you create your very own dopamine menu. You can either start by writing down notes on a piece of paper or you could put together your own mood board to help you visualise your goals.
Once your ideas and activities are all in place, it’s time to put the menu together. And funnily enough, it does take the format of a menu…
Starter
First things first, the starter. Think short, quick activities that can give you an instant dopamine boost. This could be things like listening to your favourite music and singing into your hairbrush, having a cuddle with a pet, eating a snack or even doing a short burst of exercise, like star jumps (if that’s your thing).
Main
For the main event, you want to focus on the bigger things. These will take a little bit more of your time but will allow you to get lost in them. Things like baking, reading, journalling, pottery painting, cooking a meal from scratch or going on a run are all great main courses. And the longer the activity, the bigger the sense of achievement will be!
Side
Much like when you go out for dinner, a side dish is there to elevate your main. Now, you could listen to a podcast while you cook – equally, you could also use your side to help make any mundane tasks feel a little more joyful. So next time you’re making the bed or washing the dishes, why not try to enlist a friend (physically or virtually), pop some music on or light a candle?
Dessert
If you like to enjoy in a sweet treat then this course will be right up your street. The dessert is all about letting yourself have little moments of indulgence – in other words, something that makes you feel good in the short-term but should try to be limited as they’re better in small doses. So watching the latest series, spending time on social media, online shopping, or even enjoying a cookie (in moderation, of course!).
Special
Saving the best until last, the specials work just like they would at a restaurant – they’re not always on offer to you but they’re really good when you try them. These bigger but less frequent treats often feel extra rewarding, like going on a holiday. If you’re looking for something on a smaller scale, this could also include getting a massage and manicure or going to a concert or show.
What’s on the menu? Finding your dopamine-boosting activities
If you’re not sure where to start with your menu, we’d recommend getting a good mix of activities in there that will benefit you in different ways. We’ve put together three key areas to focus on to give you a helping hand.
Physical activities
Keeping the body active is a great way to get a release of dopamine, as well as looking after your physical health. Try to add a couple of the examples below to your dopamine menu to keep the feel-good hormone flowing – not a fan of exercise? Why not team up with a friend to make it a little more fun?
- Dancing (like nobody’s watching!)
- Running
- Swimming
- Pilates or yoga
- Walking or hiking
- Water aerobics
- Gardening
- Cycling
- Badminton or tennis
Mental stimulation
Nurturing the mind is just as important as caring for our physical health, which is why it’s a good idea to include some mentally stimulating activities into your dopamine menu. Exercising your brain is a great way to keep it active and healthy, benefiting things like your memory and thinking skills. This can include the likes of:
- Doing a jigsaw puzzle
- Socialising – whether with friends or strangers
- Playing brain teaser games like sudoku
- Meditation
- Card games
- Try a new skill or hobby, like embroidery
Self-care practices
When we think about what makes us happy, we’re all individual. Our hobbies and interests are often different to those around us, and what fills your cup might not fill somebody else’s. So when you’re creating your dopamine menu, try to think about what self-care means to you and what would make you feel better during a low moment. We’ve put some examples below to help spark some inspiration.
- Spending time in nature
- Getting enough sleep
- Arts and crafts like colouring, painting or pottery
- Baking or cooking
- Spending time with pets
- Practising mindfulness and gratitude
- Having a relaxing bath
- Spending time with friends and family
- Having a pamper night
Once you’ve finalised your menu, you can design it in a way that will serve you best – some people love to make it look like a real restaurant menu! But it’s important to note that you can make changes to your menu as you go, so if something no longer brings you joy, you’ve outgrown certain activities or you discover a new one that you want to add instead, then you can adapt this as you see fit.
Do dopamine menus & ADHD pair well?
One of the reasons the dopamine menu has gone viral on social media is because of the beneficial impact it’s thought to have on those with ADHD (attention deficit hyperactivity disorder).
But where did this idea come from? Well, the concept of a dopamine menu was first cooked up in 2020 by Jessica McCabe, the creator of the YouTube channel ‘How To ADHD’. In her video, she shared how creating a dopamine menu may help others with ADHD, as this can give their brains the stimulation they needs to get more dopamine. This is because people with ADHD are thought to have low levels of dopamine, so they regularly seek bursts of the feel-good hormone. It’s best to include activities like exercise, socialising and listening to music, as they can give a steady boost of dopamine. Things like sweet treats trigger quick, short bursts of
dopamine, so should try to be limited.
So essentially, the dopamine menu serves as a positive motivator to help people with ADHD get back on track when they’re feeling particularly low or unmotivated. And since the activities are already set out, it takes out that overwhelming feeling of having to pick one – another bonus!
If you live with ADHD or know someone who does, and would like to find out more, you can access support and advice on our ADHD Health Hub.It’s important to note that while a dopamine menu might offer some support, you should still follow your doctors’ advice and any treatment you may have.
For additional support
If you’re regularly experiencing low moods and you find you’re struggling with your mental health, speak to your GP for advice and support. You can also take a look at our Mental Health Hub for additional support and resources.
Hungry for more? Get started on your dopamine menu and let the feel-good hormones do the rest!
