Do you find yourself constantly grabbing your phone and mindlessly scrolling? Or maybe reaching for snacks, even when you are not hungry? Or maybe you are struggling with some other form of indulgence, without seeing the positive effect you are hoping for?

Dopamine, also known as the “feel-good” hormone, is associated with the feeling of pleasure and motivation to seek out pleasure (kind of like a reward system). Healthy dopamine levels can help you feel happy, motivated, energized, and focused, but if dopamine levels are low, you’ll likely feel tired, sad, or unmotivated. The idea of a “dopamine menu” has been viral on social media the last few months. The idea is to increase dopamine and provide a boost of pleasure or joy when you need it (think: finding motivation to get out of bed in the morning or during that afternoon slump). This post will teach you what a dopamine menu is and how to create your very own! And unlike quick fixes like doom-scrolling social media, or binge-snacking, this menu helps to encourage intentional habits for sustainable happiness and motivation.

What is a Dopamine Menu?

A dopamine menu is an intentionally curated list of pleasurable activities that naturally increase dopamine levels. The idea was originally made popular by Jessica McCabe, the creator of the YouTube channel “How To ADHD” and author of How To ADHD: An Insider’s Guide to Working With Your Brain (Not Against It), who shared the concept as a way to help people with ADHD get the stimulation their brains need to get more dopamine.

From there, it kinda went viral with people all over social media sharing their own ideas and lists to support their dopamine. Similar to the menu at a restaurant, the “dopamine menu” is divided into the following categories:

• Appetizers - AKA quick and easy activities. Nothing time-consuming or needing much prep work

• Examples: Hugging a loved one, looking at a picture that brings you joy, making your favorite nourishing beverage, or eating your favorite healthy snack

• Entrees- these are activities that may require a little more intention and planning. Think 1-2 hour time frame. Similar to the comparison of appetizers to entrees, these activities should also provide more fulfillment. 

• Examples: going on a long walk in nature, calling up a friend or family member who leaves you feeling encouraged and supported, reading your favorite book

• Sides- These are those activities that supplement your current routine, or can be paired with an “entree” item to elevate things a little further

• Example: lighting a candle while you read a book, listening to a podcast while you do dishes, listening to your favorite music while driving

• Desserts- Those things that bring you joy but should intentionally be done in moderation. Maybe they can be addictive in nature, or have negative consequences if done regularly. 

• Example: eating a sweet treat, watching your favorite show, scrolling through social media, having a glass of wine

• Specials- You know when you go out to eat and they have a fun, seasonal special?! This is similar since these are things that are not always available and can only be enjoyed on occasion. 

• Example: going on a trip, seeing your favorite artist in concert, celebrating a holiday with loved ones

The Science Behind Dopamine (AKA Your Brain’s BFF)

Let’s take a quick detour into brain science, shall we? Dopamine is one of your brain's MVPs, often called the “feel-good” neurotransmitter. Think of it as your brain’s hype girl, cheering you on every time you experience something rewarding or satisfying. 

But here’s the thing: dopamine isn’t just about pleasure—it’s also about motivation. It’s what makes you want to get out of bed to chase your goals. The brain releases dopamine when you anticipate something rewarding, which is why it’s so tightly linked to habits. The more we experience instant gratification—think social media likes or endless online shopping—the more our brain craves those quick dopamine hits.

The downside? Overloading on these fast, fleeting dopamine boosts can leave us feeling drained instead of fulfilled. That’s where the magic of a dopamine menu comes in. It helps us shift from short-term fixes to activities that build a steady, sustainable supply of dopamine—so we can feel good and stay motivated long after the moment has passed.

Now that you know why managing your dopamine holistically is important, Ill share some tips on how to write out your very own dopamine menu!

Curate Your Own Dopamine Menu

I could sit and make a list of hundreds of things that could land on a dopamine menu, but the things that resonate with me, won’t necessarily resonate with you. And that’s OKAY! We all are perfectly unique and get out cups filled through different activities. 

To start figuring out your own personal dopamine menu, pull out a piece of paper and a pen. Take 5-10 minutes brainstorming your dream day. If you need some prompts, try answering the following questions:

• You just woke up- What time is it? What is the first thing you do when you wake up? What do you cook for breakfast– or maybe you go for brunch at your favorite restaurant? 

• How do you spend your day? Are you outside in nature? Do you spend time with friends? Or play games with family?

• You have 30 minutes to do anything in the world– what do you do? (not what you HAVE to do– but what is something that just thinking of it brings you joy??)

• If you could go anywhere in the world, where would it be? 

• What is your favorite form of exercise? 

After that activity, you should have some good ideas of items to include on your own menu! But if you want a bit more inspiration, I got you!

Below, I have compiled tons of ideas of things that may boost your dopamine levels. In order to curate your own personal dopamine menu, I suggest reading through the list. When you read an idea that makes you think “oh that’d be nice”, or something you know you would love, write it down! 

Once you read through them all, you should have a list of suggestions of things to intentionally fill your day rather than mindlessly seeking temporary dopamine fixes. 

Appetizers ( 5-10 minute moments)

• A quick meditation - i love to search on youtube for “five minute guided meditation”

• Turn on music and dance

• Make a cup of coffee

• Cuddle a pet

• Do your skincare routine

• Make your bed

• Stand outside in the sun

• Water your plants

• Doodle/draw

• Stretch or do light yoga.

• Listen to a favorite song.

• Write down three things you’re grateful for.

• Take a few deep breaths or meditate.

Entrees (1-2 hours)

• Go for a walk

• Bake sourdough (or really anything for that matter!)

• Take a workout class

• Cook a healthy meal you love

• Watch a movie

• Read a book

• Take an everything shower

• Go on a dinner or lunch date

• Re-organize your closet

• Get a massage

• Spend time in nature.

• Practice a skill, like playing an instrument or gardening.

• Volunteer or help someone in need.

• Call someone you love

• Work on a creative hobby, like drawing or crafting.

Sides

These are things that you can do at the same time as every day chores, errands, or responsibilities. I love using some of these ideas to help romanticize cleaning my kitchen or folding laundry a bit 😅

• Listen to a podcast

• Light a candle

• Call a friend on your drive home

• Read an affirmation card or repeat a mantra or Bible verse you love

• Listen to an audiobook

• Turn on a diffuser

• Apply your favorite non-toxic facemask

• Wear blue light blockers while doing computer work

• Sip a nourishing beverage

Desserts

• Watch your favorite show

• Scroll on social media

• Buy a sweet treat

• Order takeout

• Have a drink with a friend

• Online shopping

• Order dessert

Specials

• Go on a trip

• Buy a new outfit

• Go camping

• Buy tickets to a concert

• Attend a play or musical

• Make reservations to a new restaurant

• Do a house project

• Rearrange a room in your house

• Practice radical generosity (a bigger gift of your time, talents, or resources to someone else or a cause you are passionate about)

How to Use Your Dopamine Menu

Okay, so you brainstormed your dream day and wrote out your favorite activities… now what? Using this Dopamine Menu can be as casual as just using it as a brainstorming activity. But to really make it more impactful, I have some suggestions.

1. Eliminate or minimize "cheap” dopamine: For me, social media has never resonated deeply or brought me true joy. Honestly, its really draining for me. So I set boundaries on it and always do better with less.

   What are the things that you participate in that don’t necessarily leave you feeling better? Find ways to eliminate it from your life, or set healthy boundaries on it. HERE’S THE THING….

   It is normal for these things to be addictive. You see, when get hits of dopamine from something, our bodies become wired to crave it. We love that feel good feeling— but that doesn’t mean it is good for us. That is a big part of my work as a health coach— I help people to reframe their habits, get rid of unwanted ones, and create healthier alternatives. If you need some help reframing your habits, my email is always open to chat or you can look into the coaching options I offer.

2. Make it visual: Have you ever heard that if you want to accomplish a goal, you should make a visual of it? That is why vision boards and writing your goals out is so important! Once you have your Dopamine Menu written out, stick it to your fridge or your bathroom mirror. Put it somewhere that is easy for you to see and reminds you of being more intentional with your activities.

3. Level up: The idea of this resource is to “level up” your current dopamine sources to things that are more joy-giving and fulfilling. When you go to reach for your phone without purpose (maybe just out of habit), try to mindfully choose something you’ve written on your menu.

What do you think of this “Dopamine Menu” idea? What are some of the things on your own list? I’d love to hear from you!

Kaelyn

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