How To Make A Dopamine Menu

A dopamine menu is a list of habits and activities that can help boost one’s dopamine levels. This can also impact one’s motivation, focus, and personal happiness. Jessica McCabe, who created the channel How To ADHD and is the author of How To ADHD: An Insider’s Guide To Working With Your Brain (Not Against It), shared the concept as a way to help prioritize one’s well-being. 

The trend took off on TikTok. A dopamine menu has sections for different activities, situations, and needs, like a restaurant menu. It’s not supposed to be a to-do list for hobbies, but these are small things you can insert into your day when you’re feeling upset or low on motivation.

Steps In Producing A Dopamenu

Designing The Dopamenu 

Appetizers 

Of course, the first thing is the appetizers. A simple activity like play jili online can work. But it’s more than that; quick and easily accessible ways to produce dopamine are not time-consuming and can be enjoyed when you need a break. 

  • Petting your pet
  • Meditating for five minutes
  • Eating your favorite snack
  • Make yourself a cup of coffee

Sides 

The sides are a small portion of activities. These activities are quick but can be done alongside more tasks to make them more enjoyable and stimulating.

  • Listening to music
  • Playing a podcast
  • Using a fidget
  • Gamifying an activity

Desserts

Desserts are accessible activities that give people a quick dopamine dose. However, they are also easy to overdo.

  • Texting
  • Watching Netflix
  • Playing video games

Specials

Specials indicate that they’re a rare occasion—and they are! Specials are activities that are a bit more expensive and time-consuming, but you can enjoy them every once in a while.

These are:

  • Vacation trips
  • Spa day
  • Shopping trip

Entrees

These are fun activities; they are more time-consuming but have more lasting boosts of dopamine. 

  • Reorganizing the closet
  • Exercising
  • Cooking a meal you love
  • Go on a dinner date

Narrow Down Your Menu Options

Okay, it would help to filter out the options now that you’re done. If you have ADHD, there may be activities that aren’t realistic. The menu should be something you can do.

Accessibility

You can make the items more accessible. Restaurants tend to prepare things reasonably beforehand, ensuring the actual meals will be produced and cooked faster. Thus, prepping an item from your menu should be doable. 

For example, if you want to play the guitar, you can put the guitar on a stand nearby so you can see it. 

Troubleshoot Your Dopamine Menu

You can use an RNG website if you get frustrated about when it’s time to order. The options can be typed there. The RNG selector will then choose for you. 

However, a dopamine menu doesn’t mean your habits are transformed. Familiarity when we go through a crisis can be exceptionally comforting. However, if you are prepared, there are more chances that you can weather the crisis. 

Wrapping Up

Now that we’ve recounted the steps in making a dopamine menu, we hope this may help you manage better times when you’re feeling sad and need the extra dopamine boost. 

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