As the leaves begin to change and we settle into fall, shorter daylight hours can affect motivation and mood for many people. The dopamine menu trend is a way of organizing self-care activities to boost motivation and mood, a trending concept discussed and shared on social media platforms. If you’ve been struggling to find ways to support your mood and stay motivated, creating a personalized dopamine menu may help you thrive this season.
What is a dopamine menu?
A dopamine menu is a personalized list of activities and experiences that can boost your mood and motivation levels. ADHD expert, Dr. Robert P. Wilfahrt, M.D., a physician at Mayo Clinic, describes the concept of a dopamine menu as a rebranding of behavioral activation. Wilfahrt states that behavioral activation refers to a psychological approach that encourages people to engage in activities that support their well-being rather than solely relying on motivation.
Dopamine is a neurotransmitter involved in the brain’s reward system, motivation, and goal-directed behavior. Engaging in enjoyable activities may support dopamine pathways and contribute to feelings of satisfaction or pleasure.
How to make a dopamine menu
When building your dopamine menu, include activities for different moods, energy levels, and time constraints. Here are a few tips to help you structure your dopamine menu:
- Appetizers: Quick 5-15 minute self-care activities that provide a quick mood boost.
- Main courses: 30-60 minute activities for deeper satisfaction.
- Sides: Complementary activities you can pair with another task.
- Desserts: Special treats or indulgences you can enjoy occasionally.
- Specials: Seasonal or situational activities that may change based on circumstances.
Tips to help you build your menu
Start by reflecting on activities that have historically brought you joy. Consider different hobbies like creative pursuits, physical activities, social connections, and learning opportunities. With a dopamine menu, you will have the opportunity to create a diverse template of self-care activities that cover various aspects.
Consider your personal preferences and lifestyle constraints. If you’re not a morning person, don’t put “meditate at sunrise” in your menu. If you live in a small apartment, you may want to place a higher priority on listing indoor activities. Your dopamine menu should feel realistic and achievable within your current circumstances.
Also, consider the seasonal context, especially as we prepare for cooler weather. This is the perfect time to include activities that embrace the changing season, such as cozy indoor hobbies. Adapt activities to your abilities and safety.
Fall-inspired dopamine menu examples
As fall approaches, it can be fun to align self-care routines with the season. Here are some dopamine menu ideas that capture the essence of fall while providing mental health benefits:
Appetizers (5-15 minutes)
- Enjoy a fall beverage: Prepare and savor a warm drink such as a pumpkin spice latte, chai tea, or hot apple cider.
- Step outside for fresh air: Take a brief nature walk to appreciate the leaves changing color.
- Light a seasonal candle: Light a seasonal candle or diffuser with comforting scents like cinnamon and vanilla.
- Write down three things you’re grateful for: Fall can be a great time for reflection and gratitude practices.
- Do gentle stretches: Gentle stretching, like yoga, may help ease stiffness that can come with cooler weather and more indoor time.
Main courses (30-60 minutes)
- Take a scenic walk or hike: Immerse yourself in the changing landscape and observe the colorful leaves.
- Start a cozy craft project: Try knitting, crocheting, or painting that you can do while indoors.
- Prepare a seasonal-inspired meal: Cook with fall ingredients like squash, apples, or pumpkin.
- Have a movie marathon: Choose a feel-good film or show that you find comforting.
- Organize and decorate a space: Transform a corner of your home with seasonal touches.
Sides (activities to pair with other tasks)
- Listen to a favorite playlist or podcast: A playlist or podcast can be a perfect pairing with household chores or long commutes.
- Practice breathing exercises: Breathing exercises can be done in many spaces, and they can help manage stress.
- Plan something to look forward to: Whether it’s a weekend activity or holiday plans, planning can be mood-boosting.
Desserts (special treats)
- Visit a pumpkin patch: Consider seasonal outings, like visiting a pumpkin patch or apple orchard, that combine fresh air, community, and the joy of special treats.
- Schedule a massage: Scheduling a massage or self-care appointment may reduce tension that can come with weather changes.
- Buy yourself fresh flowers: Bringing natural beauty indoors, whether that be fresh flowers or natural elements, may brighten both your space and mood.
Fall specials (seasonal activities)
- Go apple picking: Consider an autumn activity, such as apple picking or other safe outdoor activities, that combine physical activity with seasonal fun.
- Create a fall bucket list: Planning seasonal activities can be enjoyable for some people.
- Start a gratitude journal practice: Fall’s association with the mindset of being thankful can make this an ideal time for gratitude work.
Benefits of having a dopamine menu
Research and anecdotal experience suggest that the benefits of having a dopamine menu can extend beyond a momentary mood boost. Having a personalized list of self-care activities can support positive daily routines and provide reminders of activities that may improve mood or relaxation.
- Reducing decision fatigue: Instead of wondering “what should I do to feel better?” you have a curated list of mood-boosters specific to your interests that are ready-to-go. This is especially valuable during stressful periods when making even simple decisions feel overwhelming.
- Increasing self-awareness: Creating a dopamine menu requires you to pay attention to what you actually enjoy versus what you think you should enjoy. This helps you become more attuned to your needs, energy, and preferences.
- Improving self-care consistency: When self-care options are clearly outlined and accessible, you’re more likely to engage in them regularly. This can create a routine.
- Developing satisfaction: Having a dopamine menu contributes to satisfaction by ensuring that joy is an intentional part of your day.
- Building positive momentum: When you start your day with a mood-boosting activity, you’re more likely to make more positive choices throughout the day.
Dopamine menus and self-care
Self-care often gets portrayed as bubble baths and face masks. However, self-care is simply about supporting your overall well-being. A dopamine menu can help bridge the gap between knowing what activities benefit you and actually doing them. When you’re feeling tired and unmotivated, having a pre-planned list of self-care ideas can help reduce decision fatigue.
One great aspect of the dopamine menu trend is how it normalizes the need for regular support. A dopamine menu frames self-care activities as essential maintenance for your mental well-being.
Self-care isn’t a one-size-fits-all, and your needs may shift with the seasons. Your dopamine menu should reflect not just what makes you happy, but what supports you.
Takeaway
A dopamine menu is a practical, adaptable tool for planning self-care. It supports mindfulness, reflection, and engagement in activities that bring joy. Creating your dopamine menu is itself a form of self-care, emphasizing small, meaningful actions that may improve quality of life. It demonstrates your understanding of your needs and willingness to prioritize yourself.
Building consistent self-care habits can be overwhelming, especially as the seasons change. Therapy can provide a supportive, safe space to explore what works best for you. Visit findmytherapist.com to choose your therapist and schedule your first appointment directly online.