Looking to scroll less and make the most of your time in the new year? A dopamine menu might just be the game changer you need!.

I stumbled upon one on Pinterest, and let me tell you, I’ve been obsessed ever since. It’s such a fun and intentional way to put down your phone and focus on those “energy givers” that truly recharge and inspire you.

What’s a Dopamine Menu?

A dopamine menu is basically a curated list of activities designed to give your dopamine levels a healthy boost. The idea is to swap out overstimulating habits (like endless scrolling) for intentional actions that leave you feeling more fulfilled and motivated, rather than drained and unproductive.

Where Did the Dopamine Menu Originate?

The concept was first shared in 2020 by Jessica McCabe (from How to ADHD) and Eric Tivers (from ADHD reWired). It was originally created to help people with ADHD find balance in their dopamine levels, but honestly? It’s amazing for anyone who wants to feel more focused, accomplished, and just plain happy.

How to Make Your Own Dopamine Menu

Think of it like creating a menu at your favorite restaurant:

• Appetizers: Quick, feel-good activities that give you a little dopamine boost.
• Main Courses: Substantial tasks that require more time and effort but leave you feeling super accomplished.
• Sides: Small tasks or habits you can pair with bigger activities to add some extra flavor to your day.
• Desserts: Indulgent, feel-good rewards you treat yourself to after tackling your bigger tasks.
• Specials: Unique, exciting activities you save for when you want to mix things up or celebrate something special.

Your dopamine menu can be as simple or creative as you want—just make sure it’s filled with things that truly bring you joy and energy.

Ideas for Your Dopamine Menu

Appetizers:

• Take a brisk walk in nature.
• Listen to your favorite upbeat song.
• Dance it out for a few minutes.
• Enjoy a hot cup of coffee or tea.
• Do a quick deep-breathing exercise.

Main Courses:

• Complete a workout session.
• Cook a new or challenging recipe.
• Declutter and organize a room.
• Work on a creative project like painting, journaling, or writing.
• Learn a new skill or language.

Sides:

• Light a scented candle while working.
• Play background music that enhances focus.
• Sip on a refreshing beverage during tasks.
• Take short breaks to stretch.
• Use aromatherapy to create a pleasant environment.

Desserts:

• Watch an episode of your favorite TV show.
• Treat yourself to a piece of dark chocolate or a sweet snack.
• Take a relaxing bath with essential oils.
• Read a chapter from a novel you love.
• Spend time on a hobby that brings you joy.

Specials:

• Plan a day trip to explore somewhere new.
• Attend a live concert or theater performance.
• Try an adventurous activity like rock climbing or kayaking.
• Host a themed dinner party for your friends.
• Take a weekend getaway to recharge.

Why It Works

Your dopamine menu is all about balance. Instead of scrolling for hours, you’re intentionally choosing activities that fuel your happiness and productivity. And the best part? It’s tailored to YOU.

Tools

Here’s a list of tools (both digital and physical) you can use to create your dopamine menu.

Digital Tools:

1. Procreate
   A great app for creating designs on your iPad.
2. Canva
   A free, easy-to-use design tool for creating customized templates.
   
3. GoodNotes
   A digital note-taking app that can be used to design and track your dopamine menu directly on your tablet.
   

Physical Tools:

• Bullet Journal – Offers more creative freedom to structure your menu
• Junk Journal – Using materials like old books, maps, and scrap paper in a mixed-media approach for a more personalized style.
• Corkboard Board – For a more visible, interactive option that you can hang up in your space.

Extras(for design):

• Sticky Notes
• Stickers
• Crayons or Markers
• Adhesive
• Cardstock paper

Alright girl, go out there and be great! Start small and build your menu with things that spark joy. Trust me, it’s so worth it. You’ve got this! Check out my other blogs for habits and practices to bring into the new year and make it your best year yet.