How to Build a Dopamine Menu

A dopamine menu is your personalized list of activities that help you regulate emotions, boost mood, and replace bad habits. Think of it like ordering a meal:

✨ Appetizers: Small, quick activities that help you pause and reflect on how you’re feeling. These are grounding actions like deep breathing, sipping water, or taking a single mindful stretch.

✨ Entrees: The main focus. These activities address your emotional need directly, helping you recharge or take meaningful action. Examples include going for a walk, journaling, or tackling a small task that’s been on your mind.

✨ Sides: Complementary actions to enhance the experience. Think of these as little bonuses that make your main habit more enjoyable—like playing calming music while you work or lighting a candle during your evening routine.

✨ Desserts: Indulgent rewards that feel like a treat (e.g., watching a favorite show, scrolling social media mindfully).

🔔 Important: Some of these actions, like social media or TV, can be overdone or become default habits. They’re still okay to “order,” but it’s good to be mindful of when and how often you’re “consuming” them.

💡 Why it works: Dopamine is your brain’s reward signal—it motivates you to take action and reinforces behaviors. With a dopamine menu, you can regulate how you feel and build momentum with small, intentional choices instead of falling into bad habits.