A dopamine menu is according to TikTok the key to happiness
Give me a free weekend, a tracksuit, Housewives of Beverly Hills and I am — if I may speak for myself — in seventh heaven. That it brings me peace after a busy week is undoubtedly true, but whether it really gives energy? That's another story. When Monday finally arrives and I open my laptop, I notice that a whole weekend on the couch has provided exactly zero fresh energy. My Mondays start off much more pleasant if I have done something the day before that gives me energy. For me, that starts with a good walk, while for others it might be quality time with family.
From these kinds of small moments of happiness, your body gets dopamine: the substance that makes you feel happy. If you don't do anything that truly makes you happy for a long time, your dopamine levels are low. It's important to give it a good boost. Luckily, we have TikTok, and once again I came across a tip that is life-changing. Jessica McGabe, YouTuber and author of ‘An Insider’s Guide to Working With Your Brain (Not Against It)’, came up with the idea of creating a personal dopamine menu.
And by that, she literally means a menu. According to Jessica, you need appetizers, main courses, side dishes, and desserts. Each ‘course’ contains activities that resonate with your situation and feelings, and provide (gosh) dopamine. The goal is to teach yourself healthy habits that naturally raise your dopamine levels.
The appetizer of your dopamine menu should contain quick ways to boost your mood. Think of seeing an old vacation photo that makes you happy, cuddling your dog, or making an iced coffee with a generous splash of vanilla syrup. It should cost you little time, at least.
Then it's time for the main course. This can take a bit more time, as you may need to plan these activities in advance. Examples include cooking your comfort food, reading a good book, a dinner date with a friend, a long meditation, or a sports class.
Don't forget you also have your portion of side dishes. Here, you think of something you can do while you're busy with something you absolutely hate. Light candles while studying, put on your go-to podcast while cleaning the bathroom, or call a friend while grocery shopping.
Finally, you have your dessert. These are things you love to do, but shouldn't do too often because of the short dopamine boost they provide. Online shopping is one of them, binge-watching your favorite series, having drinks on the terrace, or getting a sweet treat after dinner.
If you're still not in the mood for anything, it's high time to reward yourself with a special treat. This isn't always available, often costs you a bit more money, but gives you a dose of dopamine that you can rely on for a while. Think of a little getaway to your favorite vacation country, a spa day, or a concert.
The fun thing about a dopamine menu is that you can completely create it yourself. Think about which small (and big) things in life make you happy and write them down in a nice notebook. Then determine what is realistic for your current lifestyle. There's a good chance that traveling makes you happy, but that at this point in your life it's not financially possible. Cross this off your list and replace it with something else.
Once your menu is finished, it's best to place it somewhere you see it often. This way, you know exactly where to go during a down moment. It doesn't have to be that complicated.
@karolinevollstad my dopamine menu 💘 #girlythings #dopaminemenu #pinterestaesthetic #pinterestgirl #forthegirlies #selfcare #thatgirl ♬ EP 157 note to self by payton sartain podcast – Payton Sartain
Image: @amaka.hamelijnck
