How to Make a Dopamine Menu for Boosting Your Mood
Looking for a cheatsheet to boost your mood? Here’s how to make a dopamine menu!
Recently, I’ve been seeing these dopamine menus (or “dopamenus”) floating around Pinterest and wanted to make one for myself!! If you haven’t heard of a dopamine menu, it’s basically a fun, creative way to organize different dopamine-boosting activities. Dopamine is the feel-good hormone (a lot of us associate it with happiness), the body’s natural reward system, and the key to that mood boost we all look for.
The real reason I wanted to make a dopamine menu was because the habit of going on social media and doom scrolling for hours was getting old. Before I made one, anytime I used to crave a quick dopamine boost, the first thing I would do was pick up my phone and get on TikTok. Great for 10 minutes – but after scrolling for waaaay too long, I felt more drained than revitalized. So… I’m SO happy I stumbled upon the concept of a dopamine!!
This post is all about dopamine menus and how to create one.
What is a Dopamine Menu?
Dopamine menus are simply a way to organize different pleasurable activities into structured categories (much like a restaurant menu!!). The idea is that when you need a quick dopamine rush, you can very easily pick an activity from a list rather than fall into the usual traps of social media or shopping, which don’t actually give us the release of dopamine that fulfills us.
The concept of a dopamine menu actually stemmed from mental health experts and attention deficit hyperactivity disorder (ADHD) coaches like Jessica McCabe and Eric Tivers! ADHD brains naturally have lower-than-average levels of dopamine, so dopamine regulation is incredibly important and helpful!
But that doesn’t mean dopamine menus are only helpful for folks with ADHD – they are powerful for anyone. Even if you don’t struggle with lower dopamine levels, we all experience moments of low motivation, being bored, or feeling stuck in unhelpful habits!! The goal of a dopamine menu is to make it easier for us to do activities that actually bring us joy and energy sustainably, rather than depleting us after that initial quick hit. So, whether you want to boost your focus, improve your mood, or just add a lil more happiness to your day – make a dopamine menu!!
How to Make a Dopamine Menu
Creating your very own dopamine menu is ALL about customizing it to fit YOUR life, energy levels, and what actually makes you feel good! The purpose of creating something like this is to help YOU – so make sure as you go through this exercise, you focus on what you like and not what the dopamine menu trend says you should 🙂
Here’s how to make the best dopamine menu for you:
Step 1: Identify Your Dopamine Needs
Dopamine plays a role in motivation, focus, and pleasure, but how YOU might experience dips in dopamine could be super different than someone else! Ask yourself:
• When do I usually feel unmotivated or low-energy?
• What are my go-to distractions (like social media or snacking) that don’t actually help?
• What activities have made me feel genuinely happy, focused, or energized before?
Pinpointing when you need dopamine and what kind of boost you need (quick vs. deep satisfaction) will help you build a more effective menu.
Step 2: Choose Your Menu Categories
The best dopamine menus are broken into categories based on how much energy, time, or effort you want or have to put in. Think of it like a restaurant menu. Here are the different categories I’ve seen recommended and that I have on mine:
- Starters: Things that take less than 5 minutes and give an instant mood lift.
- Mains: Activities that require more effort or time, but give a bigger dopamine release.
- Sides: Activities to add to others for more engagement
- Dessert: Fun, indulgent activities that feel like a treat.
- Specials: Activities that are big but infrequent
Step 3: Fill in Your Dopamine Menu with Activities That Actually Work
Now that you have your categories, it’s time to fill them in with activities that actually increase dopamine in a meaningful way. The key is variety—a mix of quick hits, deeper activities, and rewarding treats.
Step 4: Make Your Menu Easily Accessible
The key to actually using your dopamine menu is keeping it somewhere you’ll see it when you need it! I personally like to have a physical copy because then it’s in my space – but you could always keep it on your phone as well! Here are a few ways to do this:
- Print it out and put it on your wall/desk
- Write it on a sticky note and put it on your desk
- Create a note in your phone for quick access
- Make it your phone background
- Make a Pinterest board for it
When you feel stuck, unmotivated, or bored, instead of picking up your phone and doomscrolling, glance at your dopamine menu and choose an activity instead.
Step 5: Use It to Build Better Habits
A dopamine menu isn’t just a cute list—it’s a tool to help you form better dopamine choices over time. Here’s how it can actually improve your daily routine:
Dopamine Menu Ideas for Each Category
Here are some ideas for good dopamine choices that you might put on your menu!
Starters (Quick Dopamine Boosts)
These are small, fast activities that give an instant dopamine hit with pretty low effort. Perfect for when you need a quick pick-me-up!
- Listening to your favorite song on full volume
- Taking a quick walk (even 2 minutes outside helps!)
- Doing 10 jumping jacks / squats
- DANCE BREAK
- Making a mini to-do list and checking something off
- Drinking a cold glass of water (hydration = instant brain boost)
- Taking a shower
- Making tea
- Sipping on iced coffee, tea, or your fave drink
- Doing a 5-minute stretch
A Post You Might Like: 50 Things to Do During a 5-Minute Break
Mains (More Satisfying Dopamine Choices)
These take a little more time and effort but provide a bigger dopamine release and longer-lasting satisfaction.
- Reading a book
- Getting into a flow state with a creative hobby (painting, writing, crafting)
- Making a nice meal
- Diving into a new hobby / learning something new
- Doing a workout, yoga, or dancing to good music
- Spending quality time with a friend, pet, or loved one
- Watching a comfort movie or TV show
- Organizing a small area (like your desk or skincare shelf)
- Planning a fun activity
- Writing a gratitude list or journaling your thoughts
- Listening to a podcast
Sides (Dopamine-Boosting Add-Ons)
These are things you can layer on top of other activities to enhance the dopamine release. Think of them as boosters that make any moment more enjoyable.
- Listening to music
- Getting sunlight
- Lighting a candle or diffusing essential oils (my fav)
- Sipping a drink you love
- Wearing something comfy or cute
- Adding movement (I like to walk on my treadmill while I work!)
- Using colored lights or ambient lighting
- Watching something visually stimulating
- Doodling or fidgeting
- Eating a dopamine-friendly snack
Dessert (Little Indulgences & Fun Rewards)
These are pleasurable activities that feel like a reward, but things you only do occasionally!
- Buying yourself a small treat (cute stationery, fancy coffee, etc.)
- Doing a self-care night (face mask, long shower, pampering yourself)
- Ordering your favorite takeout or making a fun snack
- Getting dressed up for no reason and taking cute pics
- Watching a good movie or show
- Scrolling on social media
- Playing a cozy video game (my favs are Animal Crossing or Stardew Valley!!)
- Booking a fun experience (massage, concert, new class, etc.)
- Scrolling Pinterest or making a new vision board
Specials (Big, Infrequent Dopamine Boosts)
These are high-impact activities that don’t happen every day but provide a huge dopamine rush when they do!
- Going to a concert
- Traveling to a new place
- Planning and hosting an event
- Going to an amusement park or arcade
- Taking a spontaneous day trip
- Booking a spa day or special self-care experience
- Taking a break from routine with a staycation
- Going on a shopping spree
This post was all about how to make a dopamine menu.