Boost Your Mood Naturally with a Dopamine Menu

Need a mental recess mid-day? Reach for a dopamine menu.

The term refers to a menu-style list of activities that release the feel-good hormone dopamine. Jessica McCabe, a YouTuber and author of How to ADHD: An Insider’s Guide to Working With Your Brain (Not Against It), introduced the term in 2020 on her YouTube channel, How to ADHD.

She pitched it as a tool for people with ADHD, who naturally experience lower levels of dopamine.

A dopamine menu can be useful for anyone who wants to improve their focus throughout the day—and there are endless ways to tailor it. For one person, their menu may include a short walk outside or meeting a friend for coffee. Another might list 10 minutes of cross-stitching. Someone else may prioritize a jog or finishing a crossword. Over the last year, the concept has gained even more traction across various social media apps, like TikTok and Instagram. The goal of creating a menu of activities is to make it easier to find ways to get healthy bursts of dopamine throughout the day—and there’s some research to back up the method.

Dopamine is a neurotransmitter and hormone that helps people feel pleasure, according to Harvard Medical School. It’s often referred to as the brain’s “reward system” and can play a role in boosting mood as well as attention span. It’s also responsible for a person’s feeling of craving. However, it’s important to note that not all dopamine hits are created equal. For instance, studies have shown that social media apps like Instagram can be addictive, and that’s largely because the app’s creators leverage dopamine to create intermittent rewards for users. These intermittent rewards—for instance, “likes” on a photo or followers responding to a story—release more dopamine than predictable ones. This in turn creates an urge for more dopamine. If you’ve ever accidentally spent an hour on social media, now you can begin to understand why.

However, activities like taking a walk or reading a chapter in a book release dopamine in a dependable, predictable way. This allows you to reap the benefits of the neurotransmitter without developing the same intense cravings you would get from scrolling on your phone.

Photo courtesy of Pexels.

There are also other benefits beyond dopamine to incorporating various activities into your day. For instance, taking a walk can release endorphins, which are hormones that can alleviate pain and boost mood. Reading for 30 minutes can strengthen your brain, improve your focus and teach you something new.

A dopamine menu can be as simple as creating a list of your favorite activities in a notebook or can be as extravagant as designing and laminating a personalized menu. You can also organize your dopamine menu in a variety of ways. For instance, your starters can focus on small, achievable dopamine hits (i.e. sitting outside for 10 minutes), while your mains can be things that take more time. Or, you could organize your menu by time of day (starters are activities suited for the morning, while desserts are great for before bedtime).

Pro tip: Add items to your Dopamine Menu that are achievable, like taking your dog for a walk, visiting a nearby cafe or completing a mini, daily crossword puzzle. Having a list of activities that are accessible makes it easier to opt for them daily.

Read on for some of our favorite dopamine-forward activities—and make sure to leave a comment with any would add.

man reading while using avocado organic yoga bolster pillow

Photo courtesy of Avocado.

Read more: How to Combat Sleep Anxiety

Dopamine Menu

Starters  
Begin your day with one of these activities.

Take a solo walk outside.
Read two chapters of a book.
Meditate.
Cross stitch.
Give your cat a cuddle.
Take your dog on a walk.
Complete the day’s Wordle.
People watch out your window.
Buy yourself a little treat.
Practice your signature.
Eat a piece of chocolate.
Make a coffee or cup of tea.

Mains

Have some extra time or need a little boost mid-day? Try one of these.

Meet a friend for coffee, tea or lunch.
Coordinate a walk outside with a few friends.
Go for a run.
Dance to a favorite song.
Prep your dinner.
Leave your friend a voice note.
Listen to a podcast.
Go to the park.
Do a short workout.
Sing your favorite song.
Walk to a flower shop and buy yourself a bouquet.
Give your roommate a hug.
Write a poem.
Sing your favorite song out loud.
Take a drive.

Desserts

End your day with a sweet pick-me-up.

Call a loved one.
Stretch.
Write in a journal.
Add to your vision board.
Draw.
Bake your favorite dessert.
List your gratitudes for the day.
Have a movie night.
Build a fort.
Add books to your TBR list.
Plan a dream trip.
Close your eyes and daydream.
Take an “everything shower.”
Play a board game with a loved one.
Listen to your favorite song.

Photo courtesy of Avocado.

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Sarah Grothjan is a staff writer for REI, covering climate, public lands, outdoor recreation, and the occasional gear story for the Co-op Journal and Expert Advice. She’s based in Seattle, Washington, where she bikes, climbs, and runs.