The internet is always raving about something. At the moment, a lot of people are obsessed over the viral “dopamine menu” trend. This is a trend that has gained popularity on TikTok, Instagram, and YouTube. Basically, the dopamine menu is a list of things you can do that would stimulate dopamine production, which can help you stay in a good mood, and be productive.
Dopamine itself is a feel good hormone that the body produces which helps you feel happy, motivated, and excited whenever you do something you enjoy.
For example, if you eat your favorite food, your brain releases dopamine to say, “This is amazing! Do this again!” But if you end up not doing things or anything at all that makes you feel good, throughout the day, your dopamine levels can drop, leaving you tired, and irritated. That’s why this trend has channeled their energy into creating a menu containing all of the things that can boost dopamine production, which automatically puts you in a good mood for the rest of the day.
What is Dopamine?
You’ve probably heard the word dopamine before. But some people still struggle to get the full concept of it. If that’s your situation, just think of dopamine as a cheerleader that lives in the brain. This cheerleader, like we named it, is called a neurotransmitter that sends messages in your brain to make you feel good. If you do anything fun or exciting, your brain releases dopamine, which makes you want to do that activity again.
Your brain has pathways, which this dopamine travels on. When you experience something enjoyable, the released dopamine zips through these pathways to a part of your brain that controls emotions and motivation. This makes you feel happy, accomplished,or motivated to repeat the activity.
Dopamine release is not all about fun, though. It can also help you focus, learn, and stay motivated. For example, if you complete a task, no matter how small it is, dopamine gives you a sense of accomplishment, making it easier to keep going.
The Dopamine Menu
Earlier in this article, the dopamine menu was explained to be sort of a creative tool designed to help you feel happier and more productive. Basically, this menu is organized like any other menu you’d see out there. It’s organized into categories of activities, based on the time and effort they’d take. A typical dopamine menu would look like this:
- Appetizers: Quick and low effort activities. It could be stretching, or listening to your favorite music.
- Entrees: These are main course activators that take more time, like journaling or cooking.
- Sides: Small extras that give you the best experience while you work. It could be burning a scented candle or playing a low-fi music video.
- Desserts: Fun indulgences like watching your favorite TV show, or eating something sweet, but in moderation.
- Specials: Big rewarding activities like going on a trip or having a spa day.
The goal of this is to have a ready list of all the things that make you feel good. Rather than endlessly scrolling through the internet whenever you’re feeling stressed or unmotivated, you can practice these activities.
How to Create Your Dopamine Menu
- Think about what brings you joy. Ask yourself, “what makes me small or feel accomplished?” Write down these activities, whether they’re big or small. You need to write down all of the activities that give you even a tiny bit of dopamine rush, it still counts.
- Organize your list. Group these activities into the categories that were mentioned above.
- Make it fun, by adding a personal touch. You can design your dopamine menu with colors or images. It could be digitally stored on your phone for easy access.
- When trying to implement them, start by adding one or two activities into your daily routine. Experiment with them and adjust your menu as you go.
Conclusion
The dopamine menu is not just a trend, it is a tool that helps you take control of your happiness, one activity at a time. Why be sad, when you can turn your everyday moments into opportunities for joy? You can start out by crafting your own dopamine menu, this will give you a more steady chance of happiness.
