My Dopamine Menu

Hello, hello! Welcome back to my blog. This week, I wanted to do a fun and lighthearted topic, so I decided to make my own dopamine menu and share it with you all for some inspiration. This trend was big last year on TikTok and some of the podcasts I listen to made episodes about their dopamine menus. The idea of making my own sounded fun, so here we are.

What is a dopamine menu?

For those of you who haven’t heard of this trend, it’s basically a personalized list of things you can do to increase dopamine, also known as the “happiness hormone.” Anything that gives you pleasure triggers the release of dopamine, and therefore, the menu is essentially pleasurable activities categorized by parts of a menu. For example, appetizers are quick things that give immediate pleasure or feelings of happiness, while the mains take longer to do but lead to greater rewards. The sides are the things that bring joy that can be done simultaneously with more mundane tasks, and desserts are little indulgences that are enjoyable in moderation. Lastly, the specials are pleasurable activities that aren’t always readily available to you, and getting to do them is somewhat of a special occasion. I encourage you each to make your own for shits and giggles. I’m not gonna lie I had a blast making my own. So here it is:

Appetizers:

Doing my skincare. My skincare routine takes about five minutes of my time, and it’s a quick way to make me feel better both physically and mentally. I touched on this topic in last week’s post, but skincare really does make a difference. I just love feeling clean and put together for the day.
Looking at old pictures or Snapchat memories. I do this sometimes while waiting in line for something, stretching, or just other pockets of time I have throughout the day. It makes me feel better, looking back at all the captured joy and beauty I’ve lived through. It reminds me that there is always more to come, and even on my worst days, it helps me remember life isn’t all that bad.
Going to Target. I’m a five-minute drive to Target, and pending my willingness to be hit by a car, I could actually walk there. The point is I’m putting this under appetizers because it can be a quick boost in mood for me as it doesn’t take much time out of my day. And maybe it’s just the woman in me, but a Target trip is a sure way to feel better about life.
New York Times Games. Such a quick little activity and, honestly, one of the highlights of my day. A good way to increase feelings of pleasure during those monotonous days. Connections can be a bitch, though; we know this.
My morning coffee. It doesn’t take long for me to whip up my morning cold brew, but let me tell you—it does make my day better. SToK cold brew and Chobani creamer for the win.
The act of transferring money to my savings account. This is an appetizer because it takes less than five minutes but makes me feel like an accomplished and financially responsible boss woman.
Getting a funny text. Takes seconds to read but can work wonders for the trajectory of my day. And if a text I receive is funny enough I may be thinking about it for weeks.
Showering. Depending on your preferences, showering doesn’t take long. Twenty minutes at most. For me, at least. But I always feel much better after a shower. I think anything that makes me feel clean is an automatic dopamine boost. Besides washing my hands.
Giving a compliment. If you see something beautiful in someone, say it. Conversely, I should follow my own advice; I bite my tongue a lot in fear that people will be weirded out by my compliments. However, a genuine compliment is such a mood booster, especially when others seem to appreciate the kind words.
Painting my nails. Doesn’t take long and makes me feel more put together and more like a little lady. Dopamine=increased.

Mains:

Baking or cooking a meal for myself. I’m somewhat of an experimental cook, and let me tell you, I can spend hours in the kitchen. Baking and cooking can be a long process. However, it’s much worth the wait when your creations are a delight. Mine are about half the time.
Working out. Working out takes effort, but I have fun with it. The feeling of working hard and getting stronger is a good one to have. It’s a sure way to increase the happiness hormone.
Journaling. Getting all my thoughts down can take a bit. It can also be hard to feel all the difficult feelings that I need to put down on paper. I do always feel better after I journal, though. I think this practice has also increased my happiness overall. Having a healthy outlet is a good thing. I think everyone should journal.
Planning vacations or trips. Planning and organizing all the details of a trip can be a lot of work. Both in terms of saving up and actually making an itinerary and booking flights and housing. It’s always worth it, though. The dopamine rush of seeing the world from a new place is second to none.
Reading a book. Takes anywhere from a week to a month for me, but there is just no feeling like finishing a book. And then marking it off my long reading list. One of the greatest feelings ever.
Writing for my blog. This shit can be time-consuming. And honestly, I don’t even know if more than three people actually read it. Doesn’t matter though because I appreciate the work I put into it and it’s a lot of fun for me. You guys are kind of just reading my diary, but really, starting this blog has made me a lot happier overall.
Cleaning my room. I deep clean my room like once a month, and I find it incredibly rewarding. It’s similar to a fresh start. Also, as clean as my room is, I can always find something to donate, which adds to the good feeling of completely organizing my room.
Completing a goal. We all know goals take effort. It’s hard work. But we make goals for a reason. We see something we want for ourselves in the future or see a way of being that seems inspiring to us. We all have things we want to amount to, and when we finally do, that shit feels good.
Thrifting. This is a main course because you usually want to make a day or at least a few hours out of this fun activity, but it’s a good way to feel happy. Especially when you find good shit.
Scrapbooking. Honestly, the project I’ve put the most effort into has been my college scrapbook. When I finished it and looked through it cover to cover, I was elated. I was proud of myself for the work I put into it and also for being able to look back on so many happy memories because of it.

Sides:

Lighting a candle in my room. Adds so much ambiance and love into the space you’re existing in. I love a good candle. Right now, I have the black cherry Yankee candle in my room and am currently loving it.
Listening to music. Music makes me happy, no further explanation required.
Sip on a beverage. This can make those mundane moments and tasks so much better. What can I say, I’m a beverage girl.
Going outside. This is on the side menu because it’s something you can do alongside your other tasks and responsibilities to get a boost in mood. You can read, study, exercise, journal, and do other work outside to both change your environment and get some sunlight.
Change your environment. If you’re doing a mundane task like homework, work, planning, or anything like that, changing your environment can increase dopamine. For example, say you’re in your room, go to the library or a coffee shop if possible. This change can also help increase productivity.
Listening to a podcast. I’m a podcast girl. One of the best mood boosters is going for a pod walk. My favorites as of recently have been Girls with Goals, The Genius Life, The Rebecca Leigh Podcast, 80/20, Don’t Salt My Game, Make It Simple, and Inside Anna’s Mind.
Stretching. I always multitask while stretching. In college, I used to do homework while I stretched. It only makes it more fun.
Daydreaming. This makes the mundane tasks more tolerable.
Wearing pajamas. Doing anything in pajamas is just better. I’m wearing my pajamas right now (yes, while on the treadmill, as you’ll read), and I’m rather comfortable. Comfort is key, after all, and getting things done comfortably just makes me happy.
Walking on the treadmill. It’s pretty easy to multitask while on the treadmill. I’m actually on the treadmill right now as I’m writing this.

Desserts:

Scrolling on TikTok or Pinterest. It can be super fun, inspirational, and comedic. We just can’t spend every waking hour of the day doing this shit because we have stuff to do. Also, if you don’t have Pinterest, you are missing out. I can say with confidence it will make your life better. Unfortunately, I got fucked with TikTok. I deleted it after it was banned, and now that it’s back, I can’t redownload it. Tough world we live in.
Watching a TV show or movie. Such a great mood booster, but in moderation. Watching too much TV can get boring and feel draining. Trust the girl who watched hours and hours a day while “working from home.” More like working on finishing my HBO Max watchlist from home if you ask me.
Online shopping. This is on the dessert menu because if we did this every time we needed some dopamine, we’d all be fucking broke. I will say I am super excited to online shop for swimsuits for the summer. I think SeaMolly is bringing the tankini back. I fully support the movement. Catch me in a tankini this summer.
Tanning. Again, this is great in moderation because skin cancer.
Happy Hours. I fucking love a little cocktail in my hand, but if I did this every day, I’d be broke and also considered an alcoholic. Two things I don’t want to be.
Going to a coffee shop. It’s not every day that I go to a coffee shop, but it is every day that I would like to.
Birthday cake. I fucking love cake, but I know my limits. When I eat too much sugar (which is sometimes almost every day), I get this weird feeling in my mouth, like my tongue is heavy and I need to drink a lot of water. Please let me know if this is normal. It’s the damn Lindor chocolate balls, after just two, the dehydration sets in. But they’re so good. Favorites of mine are the birthday cake and Snickerdoodle flavors. I also recently got the limited edition raspberry cheesecake and have been appreciating those.
Days spent with family. I love my family, and when we hang out and have days we run errands or do something fun together, it’s a pleasure. Back to moderation though, I’m bound to get sick and fuckin’ tired of them without my introverted rejuvenation time.
Day drinking events. Back to the happy hour point, the liver can only take so much. But on occasion, this is such a fun thing to do.
Planning or making goals for the future. I love doing this; it’s one reason I love the new year. I get to make new goals and pursue those goals. However, we can’t always be chasing. We should never forget to look around and appreciate where we’re at.

Specials:

Going to concerts. It’s not every day we have the opportunity to go to a concert. That’s why it’s a special. But the pure ecstasy that comes with going to a concert is well worth the wait.
Comedy shows. Again, this isn’t one of those things we can just squeeze into every day, yet some of the times I’ve laughed the hardest or felt the most joy have been at a comedy club. I just love to laugh. The best comedy show I’ve seen to date was at Hollywood Improv in LA. Definitely recommend it if you’re ever in the area.
Going to the movies. Going to the movie theater is just so special. The aura and energy felt in a movie theater can’t be felt anywhere else. Some people get it, some people don’t.
Getting a massage. Boom, dropped over $100. Is it worth it? Yes, yes it is. I just can’t do it very often because, as we know, $100 is $100.
Going to a Cardinal’s game. I don’t go nearly enough for living closish to St. Louis. And they are usually such a good time (dependent on the weather). I, however, don’t recommend those cocktails they sell in the mason jars for $17, let alone getting three in one night. Expensive and will get you drunker than I thought humanly possible.
Going on vacation. Vacations do make me happy. And they say money can’t buy happiness.
Making my Christmas List. I’m not a spoiled brat, I promise. I’m just a type-A girly, extraordinarily organized, and absolutely love making lists.
Buying people Christmas gifts. I get so excited for the time of year that I can decide what gifts I’m getting people and then go Christmas shopping. Wrapping is slightly less fun, but hey, it’s not a pain.
Going on rides. This is one of my favorite activities in the world; I am not joking. I had some of the most fun in my life at the Wildwood Boardwalk in New Jersey. Things like carnivals and fairs that only come around so often make me rather excited. All I want to do is go on rides.
Listening to a new album for the first time. It’s not every day that a bumpin’ new album drops, but when it does, I advise you to cherish that shit. Our favorites won’t be young forever, and you can only listen to an album for the first time once. Take it all in.

Closing:

Okay, so that was that. My dopamine menu consisting of appetizers, main dishes, sides, desserts, and specials. Maybe some of these things are also on your dopamine menu. Maybe they’re not, but if you have the time, make one. It’ll be fun.

Anyway, once again, I’ll be back next week. Til then, hang tight.