If you’ve noticed the word ‘dopamine’ popping up everywhere, you’re not alone. Often associated with other terms like ‘decor’, ‘dressing’, ‘detox routines’ and ‘menus’, the intentional act of decorating your room, dressing in your favourite colours or doing certain activities to create the feel-good chemicals in the brain has people hooked. And for good reason.
Let’s take a deep dive into what all of this means, and why you can consider creating your own dopamine menu to change your mood for the better.
Think less of what you’d order at a restaurant and more like a list of activities. These activities are tailored to you with the goal that performing any one of them will trigger a positive feeling. Doing so will stimulate dopamine production in the brain, therefore boosting your mood.
Sometimes called ‘dopamenu’, the dopamine menu was first introduced a few years ago by a YouTuber. It has since gained popularity across TikTok and Instagram.
The idea is to create a menu divided into courses (appetisers, mains, sides and desserts) of fun activities when you need stimulation. Appetisers are short, quick wins, whereas mains are something that require a little more effort. Sides can be paired with things you don’t want to do to make the task more enjoyable, and desserts should be done in moderation.
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What is an example of a dopamine menu?
A dopamine menu can be as simple as a list on the Notes app of your phone or it can be a beautifully designed poster you hang on your wall. Examples of menu items can include:
Appetisers:
- Jumping up and down on the spot
- Petting your dog
- Making a snack
Mains:
- Going for a swim
- Redecorating your space
- Meditating
Sides:
- Calling a friend
- Listening to your favourite song
- Lighting incense
Desserts:
- Scrolling on TikTok
- Online shopping
- Ordering takeaway
How does a dopamine menu relate to ADHD?
As stated by Colin Davidson, Professor of Neuropharmacology, University of Central Lancashire and Claire Hutchinson, Professor of Experimental Psychology, University of the West of Scotland, it is generally believed that people with ADHD have lower levels of dopamine and require more stimulation.
They go on to explain that dopamine levels in the brain comes from two types of releases: tonic and phasic.
“Tonic dopamine is the baseline level of dopamine that the resting dopamine neurons pump out. But when something interesting happens to us or we do certain activities, we get a “phasic” (short, intense burst) of dopamine.”
“One popular hypothesis for ADHD is that it’s caused by a dysregulated dopamine system. As a result, they continually seek the short-acting bursts of phasic dopamine, which are higher (and more rewarding) under these conditions,” they share.
There’s a case for ADHD patients – and people in general – leaning in to dopamine activities to stimulate production.
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How to create a dopamine menu
Creating a dopamine menu can be a really fun and enjoyable activity you do alone, with a friend or with a group of friends. They’re completely personal so there is no “wrong” way to create your own. It’s all about choosing activities you love and that you find joy in. Take this as a great opportunity to reflect on the things that truly bring you joy in life.
A good place to start is looking through old photos on your phone, reading through old journal entries, or talking to a friend about fun memories. It can even be as simple as thinking back on your day and pulling out the small moments that made you smile. The internet and social media will also be loaded with inspiration you can use.
Once you have your list, feel free to get creative with pen and paper to physically draw up your personalised menu. Keep it nearby so you can always reach for it when the moment calls for a hit of dopamine.
