what is a dopamine menu?

Have you heard of a dopamine menu? Originally created by Jessica McCabe, a dopamine menu or card is a list of individual, curated things you enjoy that activates the release of dopamine. It is especially helpful when you’re feeling overwhelmed, stressed, anxious, unmotivated, or are experiencing decision fatigue. It’s similar to an emergency self-care plan I have talked about in an earlier Wednesday wellness tip on my blog, in that it acts as a kind of self-care cheat sheet.

It acts just like a menu you would see at a restaurant, where there are appetizers, mains, and desserts.

Starters are low-effort activities that are not super time consuming, like making a cup of tea, listening to a 2-minute meditation, listening to a song you love, or writing in a 5-minute journal.

Your mains are more engaging and involve more creative elements or longer-form activities/hobbies, such as creating a piece of art, cooking or baking, enjoying a warm bath or shower, listening to a favourite podcast, or reading a book.

Your desserts are fun, but should be used in moderation. These would include engaging in social media, playing video games, or watching tv.

Your specials are just that: special activities that might be less frequent and are there to truly savour because they result in a heightened release of dopamine, like concerts, going away on vacation, or spending a full day with loved ones.

Your dopamine menu should reflects you and your interests, because what makes you happy or energizes you might not work for another person.

If you’ve already created your own dopamine menu or card, what have you included? If you don’t have one yet, what would you include?

~Kate

The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.