How to Build A “Dopamine Menu,” from A Psychologist

September 20, 2024

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So often wellness trends that pop up on social media are not worth your attention, and they disappear as quickly as they popped up (remember “dry scooping”?). But “dopamine menu” may be an exception, according to board-certified psychologist Reena B. Patel. If you’re looking for a strategy to boost your dopamine naturally, this easy method may be worth exploring.

What is dopamine?

Dopamine is a hormone and a neurotransmitter produced in your brain. It’s released when you participate in certain activities, or experience certain sensations and thoughts. Dopamine plays a role in your memory, motivation, and mood; it’s associated closely with rewards. When you do something you love, such as singing along to your favorite song or taking a walk outside, you experience a nice little dopamine boost that, simply put, feels great.

What is a dopamine menu?

A dopamine menu is a popular way to build a plan that can increase your dopamine naturally. “A dopamine menu includes activities that are good for you, pleasurable, or bring you joy,” Patel says. “These activities naturally boost your dopamine levels, which in turn make you feel good and happy.”

One benefit of having a dopamine menu in your back pocket is that it gives you greater control over your mood and mental health. When you’ve identified a strategy proven to increase your feelings of happiness, you can choose to dip into your menu whenever you need a mood boost.

The practice of building the menu also forces you to consider the activities, people, and places that truly bring you joy. That means it’s also a great opportunity to identify things in your life that do the opposite, so you can try to avoid or limit them.

Who would benefit from a dopamine menu?

Anyone can reap the mental health rewards of developing and practicing a dopamine menu. “It helps you make good choices with your time and actually do activities that boost your dopamine, instead of doing things that are not beneficial for you or bring you joy to fill time,” Patel says.

Components of a dopamine menu

Sticking to a restaurant metaphor, a dopamine “menu” is divided into starters, entrees, sides, desserts, and specials. You can call on any category as needed, but here’s how to understand them:

Appetizers: “Quick and easy tasks that bring you joy without a lot of effort or time needed,” says Patel. For example, reading a book chapter or doing a few minutes of meditation between work calls.
Entrees: “Intentional and thought-out tasks that need to be planned and take a little longer to execute,” such as going for brunch with friends, she says.
Sides: “Little positive add-ons that make doing everyday activities a little more enjoyable,” like listening to your favorite podcast or playlist while doing household chores.
Desserts: Special activities you love but are best in moderation. For example, taking a spa day.
Specials: Less accessible but highly memorable and enjoyable events, like vacations and big-time celebrations.

How to build your dopamine menu

Ready to create your personal dopamine menu? Start designing it by making a list of the things you love to do and what you love about them. Then assign each activity a menu category. To do so, Patel says to consider questions like, “How long would this activity take? Is it realistic to do this right now, or does it require planning? How much will it cost and do I need to budget for it?”

Build your menu, understanding that the components may change along with your tastes, the season, your budget, and other factors. Just as a restaurant menu changes and evolves over time, so will your dopamine menu. Embrace that, and refer to your menu as needed to nourish yourself.