dopamine (noun): a compound present in the body as a neurotransmitter and a precursor of other substances including adrenaline (definition from Oxford Languages).
Often called the “happy hormone,” dopamine is responsible for those lovely feelings of well-being. Some people seem to have a natural overflow, but lately, I’ve been craving it more than ever. It’s not that I’m unhappy—it’s more that I’ve been feeling the need to ground myself, to feel aligned and content with both myself and the world around me. I want to feel rested and truly in sync.
But what’s a dopamine menu? Relevant question. I read this term somewhere on the internet and it stuck with me. Essentially, a dopamine menu is a personal list of activities that spark joy —things that elevate your mood and fill your day with small bursts of happiness.
Let’s dig in.
The appetizers section of the dopamine menu contains quick and easily accessible ways to produce dopamine. Since they’re not time-consuming, they can be enjoyed throughout the day whenever you need a break. For example, looking at a picture you keep on your desk that brings you joy, a five-minute meditation, your favorite afternoon snack, making yourself a cup of coffee, or cuddling with your pet.
On my menu: Quick Sunbath on my balcony, a coffee to go, ride a bike to a commute instead of public transportations, quality time with my cat.
The main courses include longer activities that you may need to plan and carve out a few hours to enjoy, but they’re meant to recharge you more than the entrees. These could be a dinner date with a friend, going for a long walk, cooking your favorite meal, or doing an arts and crafts activity.
On my menu: Painting or doing nails, these two take at least two hours individually. Also walking; there’s something so refreshing about walking, whether it’s a stroll through the neighborhood or a brisk walk in the park, moving outdoors helps me clear my mind and feel connected to my surroundings. There’s also a unique peace that comes from simply sitting in a park, watching the world go by. It’s grounding in its simplicity, yet endlessly fascinating. Cozy nights in, cooking a meal with my closest friends, and hanging out in pajamas? It’s one of the purest forms of happiness for me.
The sides section of the menu is reserved for activities that are ideal for accompanying other tasks that are less enjoyable but necessary. Think: putting on a podcast while doing chores, lighting a candle while working, or calling a friend while running errands.
On my menu: Music, literally all the time. The right song at the right moment has the power to transform my mood completely. My no skip are Neo Surf by Gene8ion and Feels Like Summer by Childish Gambino. Lighting a candle when doing my skincare. FaceTiming a friend when doing my chores.
Desserts are things you love to do but are best enjoyed in moderation; otherwise, they could become unhealthy. They are not “bad” or wrong, but finding the appropriate balance to enjoy them is key. They’re like a sweet treat such as online shopping, snacking, or binge-watching a TV show.
On my menu: I would opt for a good night out with friends partying or a full day out shopping and when coming home have food delivered.
Specials aren’t always available, and they might be more expensive or time-consuming, so you only enjoy them every once in a while. They can include going on a trip, a spa day, or seeing a comedy show.
On my menu: Hammam day with a friend or anything that breaks routine—like a spontaneous run, swimming, climbing, or even building Legos with friends—instantly lifts my spirits. Also mini trips in the south of France.
These are the little things —my “dopamine menu”—that keep me feeling balanced and fulfilled. It’s all about finding joy in the everyday and leaning into the small moments that make life a little brighter.
I invite you to just sit for a moment and gather your thoughts, to just think about your menu and how to incorporate these things in your daily life for honestly, the better. Write them down if needed.
Just as a quick reminder, the things listed in the post are obviously personal and might not work/resonate with you.
So, what’s on your dopamine menu?
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THE GOLDEN CRUSH 