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What is a dopamine menu? Experts explain

What is a dopamine menu? Experts explain

Are you feeling down? Try a dopamine menu. The wellness trend (which is currently going viral thanks to TikTok) is all about hacking to put yourself in a better mood. On social media, users share curated magazines with lists of activities designed to promote happiness and improve mental health. One TikTok creator describes dopamine menus as “your list of things to do to feel good throughout the day so you don’t automatically scroll to doom on social media.” In another TikTok, one creator breaks it down its dopamine menu by categories like “Appetizers” (feel-good activities that don’t take up too much time), “Main Courses” (for when you have more time), “Sides” (things you want). can be combined with undesirable tasks to make them more enjoyable) and “desserts” (activities best enjoyed in moderation).

Some say dopamine menus work particularly well for neurodivergent minds, providing people with a visual feel-good tool. But anyone is capable of creating a dopamine meal and benefiting from it, as long as you’re willing to put in the work. If you’re interested in learning more about dopamine menus (and maybe even making one yourself), we asked mental health experts to tell us how they work. Read on to find out what a dopamine menu is, as well as some expert-approved tips for making your dopamine menu more effective.

Experts featured in this article:

Stacy Thiry, LMHC, is a licensed mental health counselor at Grow Therapy.

Maddy Ellberger, LCSW, is a licensed psychologist, therapist and founder of Downtown Behavioral Wellness.

What is a dopamine menu?

“A dopamine menu is a simple, personalized way to care for your mental well-being by engaging in activities that keep your brain’s reward system functioning smoothly,” says therapist Stacy Thiry, LMHC. “The idea is to have a menu of activities that you can choose from depending on your mood or energy level to keep your dopamine levels balanced.” Dopamine menus aren’t entirely new to psychologist Maddy Ellberger, LCSW, who she sometimes referred to as “accumulation of positive experiences” in dialectical behavior therapy (DBT).

“As I understand this trend, the dopamine menu is a list of activities that you create for yourself to do for pleasure, pleasure, relaxation, etc.,” says Ellberger, emphasizing that this requires intention and mindfulness. Both experts agree that dopamine menus can help lift your mood when you’re feeling down, discouraged, or unmotivated. “We really like it,” says Ellberger.

How do dopamine menus work?

The idea is that the activities listed on your dopamine menu will help naturally increase the amount of dopamine in your brain. “Dopamine is your brain’s reward system. It’s a neurotransmitter that plays a big role in helping you feel joy, motivation, and even happiness,” says Thiry. “Think of it as the ‘feel-good’ chemical that kicks in when you accomplish something, no matter how small.” But contrary to popular belief, dopamine isn’t just about happiness.

“It is also an unsung hero of motivation, why we do or achieve something.”
“When we do something meaningful, it actually increases the likelihood that we will engage in more purposeful engagement,” explains Ellberger. Beyond mood and motivation, dopamine helps with concentration, learning and control, meaning dopamine menus have many potential benefits. “When your dopamine levels are balanced, you tend to feel more energized, motivated, and ready to take on life,” says Thiry. “But when these levels drop, it can leave you feeling drained, unmotivated or even depressed.”

How to increase dopamine naturally

When thinking about what to add to your dopamine menu, it’s worth first knowing what boosts dopamine naturally. “Basically, anything that makes us feel accomplished releases dopamine,” explains Ellberger. “Whenever we do something that reminds us of our ability to succeed, we activate dopamine.” Below are some ways to boost your dopamine levels, as recommended by Thiry.

  • Exercise: “Exercise is a great way to increase dopamine levels,” says Thiry. “Physical activity triggers the release of dopamine, which can help elevate mood and reduce stress.” Whether running, jogging, yoga or cycling, exercise (big or small) can trigger these “happy hormones” in your brain.
  • Eat well: According to Thiry, certain foods can also help boost dopamine production. She specifically points to bananas, almonds, eggs and lean proteins (like chicken and fish), which are high in tyrosine (a building block for dopamine).
  • Get enough sleep: It’s not the most glamorous addition to a dopamine menu, but sleep has a strong impact on dopamine. “When you’re rested, your brain is better at regulating dopamine, so you feel more alert and motivated during the day,” says Thiry.
  • Mindfulness and meditation: “Taking the time to relax and be present can reduce stress and increase dopamine naturally,” says Thiry. “Whether through meditation, deep breathing, or simply practicing mindfulness throughout the day, this practice will help your brain reinvent itself.”
  • Get some sun: Going outside can be a quick way to boost your dopamine levels. “Spending time in sunlight can help increase dopamine levels, so getting outside a little bit every day can make a big difference in how you feel,” says Thiry. For best mood-boosting results, she recommends 10-15 minutes of sunlight in the morning.
  • Complete small tasks: Dopamine is released when we feel like we have accomplished something. So start by crossing the smaller things off your to-do list. “Breaking larger tasks into smaller, manageable tasks and completing them gives you a little dopamine boost that helps you stay motivated and productive,” says Thiry.
  • Practice gratitude: “When you practice gratitude—whether through journaling, thanking others, or simply reflecting on the good things in your life—it triggers the brain’s reward system,” says Thiry. “This practice activates areas of the brain associated with dopamine release, particularly in regions associated with pleasure, motivation, and social connection.” Gratitude also strengthens positivity, which teaches the brain to keep looking for good experiences and such to increase dopamine levels over time.

How to create a dopamine menu

Now that you know what increases dopamine levels, our experts also have some specific recommendations for putting together your own dopamine menu. Although Ellberger doesn’t believe there is an exact formula for a guaranteed dopamine hit, “part of what makes the dopamine menu so great is that it forces each individual to slow down to realize what. “ Strictly speaking gives us joy, happiness, contentment and success,” she says. “Instead of focusing on the idea that there are certain activities you need to do to release dopamine, I would much more strongly advise you to think about what is happening in your life and how you add value to that activity, Be able to consciously plan an experience or this moment into your life.

As helpful as they may be, dopamine menus are not a quick fix for serious mental illnesses. If you need additional support, contact a psychologist for individual support. Also note: When it comes to mental health, everyone is different. So what works for one person may not work for another. “You lose the value of success exercises and dopamine release when you become more focused on feeling like a certain activity or experience “should” make you feel a certain way,” says Ellberger. “Have fun with it.” Here are a few more tips from Thiry to get you started.

  1. Think about what you love: “Start by listing activities that make you feel happy or successful,” says Thiry. “This can be anything from walking, painting, cooking or even spending time with loved ones. Anything that naturally lifts your mood belongs on the list.”
  2. Mix it up: Not everything has to take the same amount of time. Thiry suggests a mix of quick activities (like stretching or deep breathing), medium-long projects (like cooking a meal), and longer-term goals (like completing a workout or project). “That way you have the choice between five minutes or a whole afternoon.”
  3. Set small, achievable goals: “Break larger tasks into smaller, more manageable tasks,” suggests Thiry. “Every time you finish one of these you get a little dopamine rush. Plus, checking things off your list feels really satisfying.”
  4. Make it part of your routine: To feel the effects of your dopamine menu, consider incorporating these activities into your daily routine. “Whether you’re feeling depressed or just want to maintain a positive mood, having your dopamine menu at hand can help you stay on track,” says Thiry.
  5. Experiment and adapt: Your dopamine menu doesn’t have to be perfect right away. “Pay attention to how you feel after certain activities. Some can significantly improve your mood, while others may not have the same effect,” says Thiry. “Tweak your menu until it feels just right for you.”

Chandler Plante is an editorial assistant for PS Health and Fitness. She has over four years of professional experience as a journalist, previously working as an editorial assistant at People magazine and working for Ladygunn, Millie and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches and making videos about chronic illness, beauty, and disability.