Have you heard of a dopamine menu?

A "dopamine menu" refers to a curated list of activities or experiences designed to stimulate the brain's reward system and increase the release of dopamine, a neurotransmitter associated with pleasure, motivation, and reward. The idea is to consciously choose activities that can boost mood, enhance well-being, and provide a sense of fulfillment. A dopamine menu helps us to improve our mental health, productivity, and overall happiness by releasing this feel-good hormone. Check out my dopamine menu below for some ideas to start (or add to!) your own:

My Dopamine Menu…

1. Physical Activities (Going for an awe walk with Harry or a jog in our neighbourhood, weekly yoga session, spontaneous dancing)

2. Creative Pursuits (Watercolour painting, floral arranging, thrifting, gratitude journalling and writing)

3. Social Interactions (Spending quality time with a close friend or family member, membership on a committee of like-minded individuals, participating in workshops, podcasts, collaborative sessions, and professional development opportunities, civic participation/volunteering for community initiatives)

4. Cognitive Stimulation (Solving puzzles and brain teasers (sudoku!), reading (especially Positive Psych research and historical fiction), and learning Italian

5. Mindful Activities (Meditation, practicing deep breathing exercises, sangha, time in nature/nature-relatedness, practicing mindfulness, Hatha yoga)

6. Food (Preparing and savouring a favourite meal or snack (have you tried the viral date bark yet? Game changer!), mindfully enjoying a treat (like dark chocolate), brewing and enjoying a cup of my favourite tea)

7. New Experiences (Attending a local event, concert, or festival, exploring a new part of my city, trying a new recipe or visiting a new restaurant)

By selecting from this dopamine menu or creating your own, you can engage in activities that are enjoyable and fulfilling (and right at your fingertips!).

What’s on your menu?

~Kate