Try Me-Dopamine Menu

Have you guys tried the viral Dopamine Menu? I’ve seen it all over Pinterest and on social media, and I am super intrigued. What is it, you might ask? A Dopamine Menu is a personalized list of small, healthy activities that naturally boost your dopamine levels — the “feel-good” neurotransmitter tied to motivation, focus, and pleasure. Unlike dopamine hits like doomscrolling or overeating junk food, a Dopamine Menu is intentionally designed to give you sustainable, positive mood boosts without negative side effects. Yes, please. I too often look up from a social scroll, and an hour of my life is gone, and I will never get back. That is a classic unhealthy hit. Unhealthy dopamine hits are activities that give you a quick burst of pleasure or reward but often leave you feeling worse in the long run — drained, anxious, or even addicted. These “quick fixes” can disrupt your brain’s natural dopamine balance and make it harder to enjoy everyday things.

If, on the other hand, you make a list of things that bring you joy, you can easily give yourself healthy hits and improve your mood, motivation, coping skills, and mental health. It helps to rewire your brain for better, long-lasting joy without the crash of a short-term high.

Ready to try it? Here are some things to get you started.

 1. Pick a Format —

You can write it in a journal, make a note on your phone, or even create a colorful printable to hang up. I am obsessed with my “Menu”.

 2. Think in Categories —

Break it down into small, medium, and big activities so you have options depending on how much energy you have. Think of it like ordering at a restaurant. You will think of an appetizer, main, side, and dessert.

 3. Make it Personal —

Choose things that genuinely make you feel good — not what others say should make you happy. Just because some influencer likes to cold plunge doesn’t mean that will make you feel joy.

Now go get your dopamine hits and share below what are some of your favorites.