In our world, it’s easy to get hooked on cheap dopamine: the quick satisfaction we get from things like junk food, Instagram likes, or binge-watching. These activities may feel good for a moment, but they rarely satisfy us long-term.
That’s where the concept of a “dopamine menu” (dopamenu) may help us – recently TikTok just exploded with it. It’s a simple, science-based tool that can help you shift from mindless gratification to meaningful satisfaction and build healthy habits. We’ll explore what dopamine really does, why a dopamine menu works, and how you can create one that fits your life.
What is dopamine, and why does it matter?
Dopamine is often called the "feel-good" neurotransmitter, but that's only part of the story. More accurately, dopamine is about motivation, drive, and reward-seeking behavior. It helps us focus on goals, feel excitement about future possibilities, and repeat actions that make us feel good.
So, what is our problem? The modern world is saturated with activities that hijack our dopamine system and offer intense stimulation with minimal effort. Over time, this can lead to a kind of dopamine burnout. The things that used to excite us, like reading a book, cooking a meal, or talking to a friend, can feel dull in comparison now.
The dopamine menu is a great way to improve your wellness and add some useful activities to your daily routine. Basically, it is a list of healthy, intentional activities that provide more sustainable sources of dopamine.
In 2020, Jessica McCabe, the owner of the YouTube channel 'How to ADHD', created the dopamine menu in her video 'How to Give Your Brain the Stimulation It Needs,' which might be of use too!
What is a dopamine menu?
A dopamine menu is a personalized list of activities that naturally boost your dopamine levels. The idea was popularized by psychiatrist Dr. Daniel Z. Lieberman and expanded on by productivity experts and mental health advocates.
It usually includes three tiers of activities: low-effort, medium-effort, and high-effort, each matched to your energy levels. Low-effort activities might include taking a short walk, stretching for a few minutes, drinking a glass of water with lemon, or simply listening to a favorite song.
On medium-effort days, you might feel up to cooking a new recipe, doing a bit of journaling, playing an instrument, tidying up your space, or spending quality time in a real conversation. For days when you're energized and seeking a deeper sense of fulfillment, high-effort activities like working on a personal project, learning a new skill, running a few miles, volunteering, or finishing a book can deliver lasting reward and purpose.
How to create your own dopamine menu
Reflect on what truly nourishes you
Before you build your menu, think about the activities that genuinely uplift you or leave you feeling grounded. Maybe you lose track of time when you’re drawing, when you're out in nature, or when you’re cooking something from scratch. Perhaps it's the calm that comes after meditating, or joy from a spontaneous phone call with a friend. Anything that leaves you feeling better (not just distracted!) is worth including.
Make it visible and accessible
Once you’ve gathered a collection of activities that support your well-being, write them down or type them out and keep them somewhere visible. You could post your dopamine menu on the fridge, write it in your journal, or even save it as your phone wallpaper. That way, when you find yourself reaching for your phone or opening a junk food delivery app out of habit, you’ll have better alternatives right in front of you.
Pair it with habit stacking
To make your dopamine-boosting habits easier to stick with, try pairing them with things you already do every day. For example, after making your morning coffee, you could step outside for a few minutes of fresh air. After you close your laptop in the evening, you might spend ten minutes journaling or reading a book. You can even set aside a regular time each week to dive into a creative project or learn something new. The more naturally these actions fit into your day, the less effort it takes to choose them.
Audit your “cheap dopamine” sources
As you build your menu, it helps to get clear on what you're replacing. Many of us turn to quick dopamine fixes without realizing it: scrolling endlessly through Instagram or TikTok, snacking on processed foods, shopping online just to fill time, or drinking too much caffeine.
These habits aren't toxic, but if they leave you feeling more drained than delighted, it might be time to create some space for more meaningful alternatives. To get a better idea of the mechanisms involved in our actions, you may find our Dopamine Nation summary valuable!
Make it social
Social connection is one of the most natural and sustainable sources of dopamine. That’s why you should include activities on your menu that involve others. Instead of texting, pick up the phone and have a real conversation. Cook or take a walk with a friend. Join a book club or attend a workshop that sparks your curiosity. These moments of shared presence not only elevate your mood but also strengthen your sense of community and belonging.
Involve your senses
Multisensory experiences are powerful and rewarding dopamine boosters. You might sip tea from a mug that feels good in your hands, walk barefoot on the grass, light a candle with your favorite scent, or play calming music while you cook. Even five minutes spent fully immersed in a sensory activity can provide a surprising lift to your mood and energy.
These activities are so simple, but it seems like we have completely forgotten how such tiny sensory feelings can be fulfilling. It’s a good idea to take a step back from constantly being online or with a gadget in your hand. You might even do a dopamine detox to improve your wellness (here is our summary on how to do just that!)
Revisit and revise often
Your dopamine needs won’t always be the same. What works during one phase of life might not serve you in the next. Maybe drawing used to be your go-to outlet, but now you're more interested in photography. Or perhaps you're ready to swap short walks for longer hikes. Check in with your menu every few weeks. Ask yourself: What’s still working? What feels stale? What new things am I curious to try? This regular review keeps your menu flexible, relevant, and inspiring.
In a world full of quick fixes and overstimulation, learning to cultivate healthy, intentional dopamine is a form of self-respect. A dopamine menu is a way to reconnect with what truly nourishes you and fight a toxic dopamine addiction.
Over time, these small shifts can rewire your reward system and transform your daily experience from reactive to rewarding. So next time you feel the urge to scroll, snack, or spiral—pause. Choose from your dopamine menu instead. Prepare your appetizers, first courses, main courses and, of course, desserts. Your brain (and your future self) will thank you.
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