In a world where we’re constantly bombarded with stressors and demands, finding ways to inject small moments of happiness into our daily routine is essential. Enter the concept of the “dopamine menu”—a curated list of simple activities that bring joy and elevate your mood throughout the day. I first heard about this idea on Payton Sartain’s podcast, Note to Self, and it immediately resonated with me. The dopamine menu is more than just a trendy concept; it’s a powerful tool for cultivating happiness and balance in your life.

What is a Dopamine Menu?

At its core, a dopamine menu is a personalized list of activities or habits that reliably boost your mood and make you feel good. These aren’t grand gestures or once-in-a-while treats; they’re accessible, everyday actions that bring a sense of calm, happiness, or fulfillment. Think of it as your go-to list for when you need a pick-me-up or want to enhance your day with small bursts of joy.

The idea behind the dopamine menu is to make it easy to incorporate these feel-good activities into your daily life. It’s about recognizing what truly makes you happy and intentionally making space for those things.

My Dopamine Menu

Over time, I’ve identified a few key activities that always lift my spirits and make me feel grounded. Here’s a peek into my personal dopamine menu:

1. Hot Yoga: There’s something incredibly therapeutic about the combination of heat and movement. Hot yoga helps me release tension, clear my mind and connect with my body.
2. Iced coffee: The simple pleasure of sipping on a perfectly brewed iced coffee never fails to brighten my morning. whether it’s from my favourite café or something i make at home, this small ritual is a moment of joy in my daily routine.
3. walking: taking a walk is my way of resetting. whether it’s a leisurely stroll through the park or a brisk walk in the city, the fresh air and movement help clear my mind and brighten my mood.
4. Dressing up: Putting on an outfit that makes me feel confident and stylish can completely transform my mood. whether i’m heading out for the day or just working from home, taking the time to dress up makes me feel more energized and ready to take on the day.
5. Baking: There’s something incredibly satisfying about baking. The process of measuring, mixing and creating something delicious from scratch is both relaxing and rewarding. plus, the end result is always a treat!
6. reading: escaping into a good book is one of my favourite ways to unwind at the end of the day. reading allows me to step away from the hustle and bustle and immerse myself in another world.
7. sunset watching: There’s nothing quite like ending the day watching the sunset. it’s a moment of peace and reflection, a reminder of the beauty in the world and a way to say goodbye to the day.

Building your own dopamine menu

Creating your own dopamine menu is a highly personal and intuitive process. The goal is to find activities that genuinely make you feel good and incorporate them into your daily or weekly routine. Here are some steps to help you get started:

1. Reflect on What Makes You Happy: Think about the activities, experiences, or moments that bring you joy. These can be big or small, but they should be things that consistently lift your spirits. Consider different areas of your life—physical activity, hobbies, sensory experiences, or social interactions—and make a list of what comes to mind.
2. Start Small: Your dopamine menu doesn’t need to be long or complicated. Start with a few activities that you can easily fit into your day. The key is consistency, so choose things that are accessible and enjoyable, even on a busy day.
3. Mix It Up: Include a variety of activities on your menu. Some might be quick and simple, like savouring a cup of coffee, while others might require more time and effort, like going for a run or cooking a meal. This way, you have options depending on your schedule and energy levels.
4. Pay Attention to How You Feel: As you experiment with your dopamine menu, take note of how each activity makes you feel. Do you feel more relaxed, energized, or content afterward? This will help you refine your menu over time, focusing on the activities that have the most positive impact.
5. Make It a Routine: Try to incorporate at least one item from your dopamine menu into your daily routine. It could be as simple as starting your day with a walk or winding down in the evening with a book. The goal is to create moments of joy and relaxation that you can rely on, no matter what the day throws at you.

A dopamine menu is a wonderful tool to prioritize your happiness and well-being. By intentionally creating moments of joy throughout your day, you can cultivate a more positive mindset and better manage stress. Remember, your dopamine menu is unique to you, and it can evolve over time as your preferences and needs change.

So start building your own list, and discover the small things that make a big difference in your day-to-day life.

What’s can be found on your dopamine menu?

Love, Laura