Are you constantly scrolling and swiping for that next dopamine hit? Doomscrolling is so not demure, and definitely not mindful. Prioritising self-care is everything, and thankfully wholesome trends are taking over our TikTok and Instagram feeds in a big way (and we are so here for it).
One super wholesome TikTok trend gracing our FYPs at the moment is the 'dopamine menu', which is all about curating lists of activities that make you happy. Whether it's dancing, trying a new recipe or spending time with loved ones, there's a dopamine-boosting activity out there for everyone. It’s time to get off the apps, stop scrolling endless social media feeds and focus on the things that really bring you joy. Ready to curate your own dopamine menu? Read on to find out how.
What is a dopamine menu?
If your screen time stats make you recoil in horror, curating a dopamine menu will be the perfect way to break out of it. Dopamine is the brain’s “feel-good” hormone and is part of the body’s reward system. A rush of dopamine will give you a sense of pleasure, and will also make you feel motivated to continue with good habits.
A dopamine menu is a list that you curate for yourself with activities that trigger your body’s dopamine response. Think sipping an iced latte on a hot day, or soaking in a bubble bath surrounded by scented candles while watching your fave sitcom.
Some people with ADHD have even said that dopamine menus are helpful for stimulating dopamine in their brains – since those with ADHD can experience lower levels of the hormone.
You can write your dopamine menu on a piece of paper if it helps when you need to find something wholesome to do, or it could be that a mood board is the way that works best for you. However you choose to realise your dopamine menu, what’s important is that it’s personal to you and full of activities that you love.
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Turns out a boink a day can keep the doctor away.
Dopamine menu ideas
Ready to curate your own dopamine menu? It’s fun and creative — and does actually take the form of a menu…
First up, starters. Think short, quick activities that will give you an instant boost. Examples include dancing like no one’s watching to your favourite song (blasting Espresso by Sabrina Carpenter or anything from Charli XCX’s brat album is ideal for this IMO), doing some stretching or cuddling your pet.
These are longer, more time-consuming activities which you can really get lost in. Try listening to a podcast, cooking a meal from scratch or going for a run.
These are activities that you can do alongside mundane chores to liven them up. This might be listening to music while washing the dishes, or leaving a friend a voice note while you make the bed.
Time for some indulgence. Your dessert list will be made up of activities that make you feel good in the short term, but should be limited because they’re not all that great for you. These might be binge-watching a TV show or playing an addictive game on your phone.
These are big but less frequent treats which feel extra rewarding. Going on holiday is the perfect example, but your list could include anything from going for drinks to getting a massage.
To create your own dopamine menu, follow this outline and pack each category with activities that fit the brief and which work for you.
