Let’s get one thing straight—happiness isn’t some elusive unicorn you have to chase down in a field of rainbows. Nope, happiness is actually rooted in something super practical: your brain chemistry. And one of the MVPs of your mental well-being is dopamine.

If you’ve ever felt that little rush of satisfaction after ticking off a to-do, eating a slice of chocolate cake, or getting a text from your crush, you’ve got dopamine to thank.

But, modern life doesn’t always play nice with our dopamine levels. Stress, burnout, and even the endless scroll on your phone can throw things out of balance. That’s where the concept of a dopamine menu comes in—a science-backed, customizable list of activities designed to boost your mood and make happiness an everyday thing. Intrigued? Let’s break it all down, step by step.

What Is Dopamine, and Why Should You Care?

Okay, let’s start with the basics.

Dopamine is a neurotransmitter, which is just a fancy way of saying it’s a chemical messenger in your brain. It’s often called the “feel-good chemical” because it’s heavily involved in motivation, pleasure, and reward.

Basically, dopamine is why crossing something off your to-do list feels so satisfying.

The Role of Dopamine in Your Life

Think of dopamine as the gas pedal for your motivation. It’s what makes you excited to tackle challenges, chase goals, and enjoy life’s little wins.

When dopamine is flowing, you feel focused, energized, and optimistic. But when it’s low? That’s when you hit the dreaded slump—low energy, no motivation, and a general “blah” vibe.

Why Dopamine Gets Drained

Unfortunately, life has a sneaky way of draining your dopamine tank.

Stress is a major culprit, as are poor sleep, lack of exercise, and even a diet loaded with processed junk.

On top of that, over-relying on instant gratification (hello, social media and junk food binges) can actually mess with your brain’s natural dopamine production, leaving you stuck in a cycle of short-term highs and long-term lows.

Enter the Dopamine Menu

Here’s where things get exciting: you can take control of your dopamine levels by creating a “menu” of activities that naturally boost this feel-good chemical.

Unlike quick fixes (looking at you, sugary snacks), these habits are designed to build sustainable happiness. Ready to start crafting your dopamine menu?

I recommend taking out a notebook for the next section!

The Science Behind Dopamine Menus

You might be wondering, “Okay, but does this really work?” Spoiler alert: it does—and science has your back.

When you engage in certain activities, like exercising, spending time with loved ones, or even just listening to your favorite song, your brain releases dopamine.

Think of these activities as ingredients on your dopamine menu. The more balanced and consistent your “menu” is, the happier and more motivated you’ll feel.

One of the coolest things about dopamine is that it thrives on small wins. Completing a quick task or achieving a minor goal triggers a dopamine release, which in turn motivates you to keep going.

That’s why breaking big projects into bite-sized chunks or celebrating small victories can be so effective.

How to avoid a “dopamine crash”

Now, here’s an important PSA: not all dopamine boosts are created equal.

Quick hits like scrolling Instagram or eating a tub of ice cream might feel good in the moment, but they can lead to a crash later on.

The goal with a dopamine menu is to focus on activities that create a steady, sustainable flow of feel-good vibes—no crashes required.

How to Build Your Dopamine Menu

Creating your own dopamine menu is easier than you think. The key is to choose activities that genuinely make you feel good—not what you think should make you feel good. Here’s how to get started:

Step 1: Know your dopamine triggers

Start by making a list of activities, foods, and habits that leave you feeling happy, energized, and motivated. This could be anything from taking a hot bath to calling your best friend or dancing in your living room.

List down as many things as you can think of. The bigger your list, the better (and don’t worry, there are no wrong answers!)

Step 2: Cover all the bases

A well-rounded dopamine menu should include activities that engage all 8 dimensions of wellness such as your mind, body, and emotions. Here are a few categories to consider:

• Physical: Exercise, stretching, or dancing.

• Mental: Learning something new, journaling, or tackling a puzzle.

• Social: Connecting with friends, practicing kindness, or hugging someone you love.

• Sensory: Sipping on tea, lighting a candle, or listening to calming music.

Ideally, your dopamine menu should include variety of activities to suit every occasion, context and situation. You should be able to refer to it whenever you are in need of a mood-boost.

Step 3: Keep it flexible

Your dopamine menu isn’t a strict checklist—it’s more like a buffet. Some days, you might feel like a cardio session; other days, a cozy nap might be just what you need.

The goal is to give yourself options that fit your mood and energy levels.

This is why I like to write my dopamine menu as a long list. No dates, no numbers, just a big list of things that make me feel good (try using the template above for inspiration!)

Once you’ve written down your list, you’re basically done! The beauty of dopamine menus is that they are simple. I like to keep a copy of my dopamine menu on my phone so that I can refer to it when I’m out an about - you never know when you will need a pick-me-up!

An Example of a Dopamine Menu for Inspiration

Need a little inspiration? Here’s a sample dopamine menu to get you started. Mix and match these ideas to create your own perfect list:

Morning Mood Boosters

• Step outside for 5 minutes of sunlight to kickstart your brain.

• Do a 10-minute yoga flow to wake up your body.

• Write down 3 things you’re grateful for.

• Brew your favourite tea and drink it from your favourite mug

Midday Pick-Me-Ups

• Take a walk around the block to recharge your energy.

• Snack on dopamine-friendly foods like nuts, berries, or dark chocolate.

• Listen to an upbeat playlist while tackling your next task.

Evening Wind-Downs

• Read a book that sparks your imagination.

• Take a warm bath with lavender essential oil.

• Reflect on your wins for the day (even the small ones!).

The Benefits of a Dopamine Menu

So, what’s the payoff of all this dopamine-boosting goodness? Spoiler: it’s not just about feeling happier.

• Improved motivation: With a steady flow of dopamine, you’ll find it easier to stay focused and tackle your goals. Say goodbye to procrastination!

• Better relationships: Being able to shift yourself out of a slump will make you a much nicer person to be around. It also makes you more empathetic and connected, which means stronger, happier relationships.

• More energy: Low dopamine levels can leave you feeling sluggish, but a well-rounded dopamine menu can give you the energy you need to tackle your day with enthusiasm.

Next Steps

At the end of the day, your dopamine menu is all about you. It’s a simple, science-backed way to take control of your happiness and make every day a little brighter.

So, what are you waiting for? Start building your menu, experiment with different ideas, and watch your mood (and life) transform. And remember: happiness isn’t about perfection—it’s about finding joy in the little things, one dopamine boost at a time.

I would love to know what you put on your dopamine menu in the comments below!