Everyone has coping skills and self-care habits that help them get through the day. Activities that we enjoy and give our mood a pick-me-up help the brain release dopamine, a neurotransmitter that helps us feel pleasure and motivation.
Sometimes, we choose things that can stimulate dopamine, yet they might not be the most beneficial for us. Scrolling on social media, shopping online, or binge-watching a TV show seem tempting because they’re easily accessible and work quickly, but they can harm us if done too often or too much.
The concept of a Dopamine Menu was created by author and YouTuber, Jessica McCabe, which is a list of dopamine-stimulating activities for different situations and needs. The concept follows the flow of an actual menu involving Appetizers, Entrees, Sides, Desserts, and Specials.
Appetizers are quick boosts of joy that can be done in short amounts of time. They are great for sprinkling throughout the day, maybe during a small break. Ideal for people who have a lot of tasks and need to carve out time for self-care. Appetizers can also work well for those who tend to hyper-focus and struggle to take breaks. Some examples of appetizers are eating a snack, taking a quick shower, styling your hair, walking around the block, cuddling your pet, or listening to your favorite song.
Entrees include longer activities that you may need to plan and carve out more time to enjoy. These could be hobbies or passions that help you unwind and self-regulate when you have a bit more time available. Examples of entrees could be taking an everything shower, working out, cooking or baking, moving your body or exercising, being creative through art, or reading a book.
Sides are activities done alongside a necessary, yet less enjoyable task. Think of putting on a podcast while cleaning, calling a friend while running an errand, watching a show while you fold laundry, or listening to an audiobook or ASMR (autonomous sensory meridian response) while working.
Desserts are quick dopamine stimulators that can be helpful in smaller doses, yet could risk becoming unhelpful if not used in moderation. Just like an actual dessert, they are not bad or wrong, just something that benefits from balance with other things. Some examples could be online shopping, scrolling on your phone, or playing video games.
Specials aren’t always available and they might be more expensive or time-consuming, so its most likely we get to enjoy these dopamine activities less frequently. Think going on a trip, seeing a play or a show, getting a facial or massage, going to a concert.
As with all coping skills, you will need to find what works for you. Start compiling your own dopamine menu and intentionally carve out time for these activities. We often are looking for something to stimulate ourselves at the exact same time we actually need to stimulate ourselves. Creating a personalized dopamine menu means taking some of the guesswork out of the equation and increasing the likelihood of stepping into a supportive dopamine choice. One last tip— it’s likely that you might need to adjust your menu over time as your preferences or needs changes. Start creating your menu today!