Create a dopamine menu with me!

I watched this tik tok this morning about “dopamine menus” and realized, this is what I have focused on both in my personal life and with many of my clients recently ! I just didn’t have a name for it!

A dopamine menu is basically, in the most simplest form list of activities that you can do to bring yourself joy and dopamine. You obviously don’t have to make a list of things to be able to do different activities that bring you joy, but I like to share with my client that by doing this, you are preplanning to have more successful days. For example, I don’t know if this is relatable to anyone, but if I wake up in the morning, and I don’t have any plans (whether I am waking up happy or sad), if it takes me too long to figure out what I should do during the day, I have a hard time getting out of bed and then my mood quickly declines. By having a dopamine menu or a list of activities that you enjoy available, it’s easier to make those decisions and get yourself going for a great day!

In terms of dopamine menu, I like to have a couple rules for myself.

My first rule is that everything on my dopamine menu I must be able to do or want to do on my own. This allows for the list to be beneficial in any situation and does not rely on, other people. (the list in this post involves friends as a reminder for myself that I feel joy with those people). Relating to the circle of control that I like to use so much with my clients, you can’t control your friends or family, but you can control your own actions. You don’t wanna put your ability to do something good for you in the hands of other people.

My second rule is, my dopamine list has to be something that is accessible most days. Think cost, weather, location, transportation, etc! For example, I love travelling even small road trips, but putting travel on a dopamine menu doesn’t work for me because there’s not always the opportunity to do that. Try to make your dopamine menu realistic so that if you came home from work and looked at the list, you would be able to do almost every single one of the things on that list!

My final rule for my dopamine list is that when you choose from the list you have to be ok with changing your mind if needed. This seems like a bit of a silly rule because we are all our own people so of course you can change your mind, but sometimes lists can make things seem very final. On days when I really need to use my dopamine list to bring joy, I will sometimes collect many activities on my list and bring them with me to wherever I am so I can switch between activities. This allows you to really play around and follow your heart (like a child does in play) which can make it more enjoyable to engage in. For example, starting a junk journal spread could seem overwhelming somedays, but I can start one and if I am bored or not feeling great about it, time to switch up and do a different joy- bringing activity! Same with going for a walk or an adventure, there is no one stopping you from turning around before you reach your destination!

Remember, these lists are just guidelines to support your decision making when you are in need of a dopamine boost! You can add to and change the list at any time! I recommend my clients take a bigger piece of paper to leave some blanks for when they find different activities they enjoy. In Occupational therapy, leisure activities are one of the categories of things we do throughout our day that bring balance to our lives. By creating this list you’re not only following a trend, journalling about yourself, but setting yourself up for occupational balance which supports your mental health and in extension, your physical health!

What kind of activities would be on your dopamine menu?