What makes you happy? It can be as simple as having a cup of coffee, meeting loved ones, or walking in nature. Or something more special like a summer getaway to Bali or treating yourself to the item you’ve wanted for months. Happiness is unique to everyone, but everyone has something that makes them happy and pleasurable. However, we can often forget to prioritise doing things we enjoy and fall into a rabbit hole of unhappiness and lack of motivation.
This is why there has been a recent TikTok trend where people are creating a "dopamine menu", popularised by influencer Payton Sartain. A dopamine menu is a personalised menu of actionable activities that are easy to incorporate into your daily routine. By doing so, it allows you to plan activities that bring them happiness and replace unproductive habits like doom scrolling.
What is dopamine?
Dopamine is the “feel-good” hormone and a neurotransmitter in the brain, which helps us feel pleasure as part of the brain’s reward system. A part of its function is responding to rewarding or pleasurable activities, which vary by person, and may include activities like shopping, sex, baking, or walking in nature. Those who have a low dopamine level may feel tired, unmotivated and unhappy, and also experience mood swings, memory loss, low sex drive, and sleep problems, which is why it’s so important to maintain a healthy dopamine level.
How to build your dopamine menu
The components of a dopamine menu may differ from person to person, but they generally include appetisers, entrees, sides, desserts, and specials.
Appetisers
When you have 5 to 10 minutes free, try to do an activity that makes you feel good. Some examples include stretching or practicing breathwork, journaling, going out in the sun, or completing small tasks you’ve been putting off, such as answering emails or writing a grocery list.
Entrees
Similar to appetisers, entrees make you feel good but can last 45 minutes or longer. This could include doing an everything shower, going grocery shopping, cooking dinner, talking with loved ones, or doing a deep clean of your house.
Sides
There can be tasks that you find boring or less enjoyable, which is why you do "side" tasks alongside the boring task. For example, you could listen to a podcast whilst organising your closet, or drink your favourite drink whilst going through emails. Although they may be small, sides can make these tasks more enjoyable to complete.
Desserts
These are the small indulgences, where you give yourself something to look forward to. This could vary from allowing yourself to scroll on Instagram, doing some online shopping, going out for a date night, or meeting up with your friends.
Specials
You should occasionally reward yourself with a special activity or treat. Some examples of this are buying an expensive, luxury bag you’ve been eyeing for months, or going on a big trip abroad with your partner or friends.
Design your dopamine menu by planning it out in a journal or using digital tools like Notes or Notion. This way, you can easily visualise the activities that can boost your mood when needed. To learn more about dopamine menu, check out Payton Sartain’s podcast, Note to Self, episode 157, on her dopamine menu.
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