Dopamine Menu

by Ali Catalano

The trend of dopamine menus rose in popularity on social media last year, and I’ve been thinking about it ever since. A dopamine menu is a list of small, healthy activities or habits that help boost your mood and motivation by triggering dopamine release in a balanced, non-addictive way. It’s like a personalized toolkit for feeling good that you can pull from whenever you’re feeling low or unexcited about life. 

The goal is to intentionally choose rewarding and fulfilling activities that are beneficial rather than relying on quick hits from mindless scrolling, junk food, or other unhealthy habits.

I’ve been working on creating my own dopamine menu for the past few months and I’m trying to get in the habit of visiting this when I feel like I’m itching for something. You can even go as far as breaking it down by energy level – low, medium or high energy – so you can always have something to reach for depending on how you’re feeling.

Some of my favorites/go-tos:

  • Shelling - this is obviously one of my favorite pastimes. It gets me moving, but since it’s not a highly physical activity, it’s usually a good way for me to get outside even if I’m feeling unmotivated. Not only does it get my feet moving, it keeps my mind occupied and it keeps me off my phone (for the most part). 

  • Cooking - getting creative in the kitchen makes me feel like I’m productive, but it doesn’t hold a lot of weight. It’s something I can have fun doing without it feeling so daunting or like I need to do it perfectly. And by having my next few meals prepped, I’m checking something off the list which always makes me feel good. 

  • Tidying/Styling - if you know me, you know I love styling my home. I will often start cleaning and eventually end up moving around my shells, candles, books and other trinkets and display them differently throughout my home until things feel fresh and new. 

  • Reading or listening to a book or podcast - if I’m cleaning or organizing the house, I will usually put something on in the background to stimulate my mind. Again, this also allows me to feel productive and like I’m working towards a goal while doing something else. 

Other key players:

  • Walk Judy

  • Go to a yoga class

  • Write - whether it's just my general thoughts at the moment, something I'm going through, or a to-do list

  • Go outside and pick fresh flowers or fruit from the yard

  • Text or call a friend

  • Do something creative

  • Organizing my calendar for the week

  • Batch content for myself or a client

Do you have a dopamine menu? If so, what’s on yours?

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