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Dopamine 101
Before we get into the dopamine menu templates, let’s talk about what dopamine actually is. Dopamine is a neurotransmitter, sometimes called the “feel good chemical”. It plays a pretty large role in emotional balance and overall happiness. Dopamine also helps reinforce behaviors – both positive and negative.
Learning something new, completing a project, and exercising are all ways to boost your dopamine.
But so are scrolling social media, online shopping, and binging a TV show. They’re also much quicker and easier dopamine sources. That’s not necessarily good thing though.
Those quick dopamine “hits” will spike your dopamine levels temporarily, true. But your brain adapts over time and you’ll need more scrolling, shopping and binging to achieve those same levels. Dopamine is supposed to reward effort and progress, not be released from quick, shallow sources.
The good news is that the same way your brain adapted to be addicted to scrolling, your brain can also adapt away from craving the instant gratification activities. That’s where the dopamine menu comes in.
A Menu for Your Mind
A dopamine menu (also shortened to dopamenu) is a list of activities curated by you in the form of a menu. It’s designed like a menu from a restaurant, but filled with tasks that will give you a dopamine boost, and arranged by the time they take instead of the size of the meal.
(Don’t worry about having to design anything, I’ve got free templates and a ton of ideas below!)
Dopamine plays a pivotal role in your brain’s reward system, mood, motivation and focus. Not having enough dopamine can result in you feeling low, and unmotivated..
That’s not the time to be thinking of activities to help give a dopamine boost – it’s better to already have your dopamine menu ready to go!
Even the smallest activities done with intention and provide a dopamine boost.
The best part about creating your own dopamine menu is customization. Everyone’s dopamine activities can look very different.
Start by writing down different activities that make you feel relaxed, productive, or help boost your energy. Not sure where to start? Let’s not make this any more complicated than it needs to be, I’ve got a ton of ideas for you:
Quick Mood Boosts
for your starters
|
10 min tidy
full body stretch 5-10 min meditation favorite beverage |
facial mask
walk around the block snuggle a pet light a candle |
More Fulfilling Activities
for your main course
|
journal
read a chapter(or more) in a book cook a healthy meal bake something |
do a self-care routine (skin, hair, nails)
walk around the block visit a nearby park or beach clean or reorganize a space |
Small Pleasures
for your desserts:
|
watch a motivational Youtube video
scroll on Pinterest eat something sweet (literally have dessert) |
take a shower or bath
dance party – solo or with friends plan a future holiday |
Refreshing Resets
for your drinks
|
practice gratitude
listen to a podcast or audiobook create a playlist |
text a friend
mindlessly doodle create a to ‘done’ list |
The Templates
I had so much fun creating these templates and I really think you’ll enjoy using them. Using one of these dopamine menu templates can make it easier to create a personalized list of activities that genuinely uplift and energize you.
I tried to do a few different aesthetics so hopefully there’s a design that speaks to you!
click here to download a PDF with all of the designs
If you like these, you’ll probably enjoy what else can I offer.. for completely free of course! Just sign up for my newsletter and you’ll receive the password to access all of the other stuff in my vault to help you create your best life!
Of course, you don’t have to use any of the templates I’ve created here – you can always get a little creative and make your own! Regardless if you use my dopamine menu template, or create your own, you’ll have a go-to list of activities to bring joy and fulfillment to your day.
Using The Menu
Instead of completely giving up those “quick hits” of dopamine, try replacing them. You aren’t cutting out any of these habits entirely, only swapping them out sometimes.
Shopping ⟶ Browse at Library
Binge watching TV ⟶ Read a chapter of a book
Scrolling socials ⟶ Create a digital vision board
Watching Youtube ⟶ Film your own videos
Gaming ⟶ Physical hobby
Experiment with the different menu items until you find what works best for you.
More Reasons Why
While terms like “dopamine detox” have become popular, you can’t actually stop dopamine from being produced in your body. Further more, you wouldn’t want to. Dopamine is critical to the functioning of our body. Low dopamine levels can lead to several health issues.
Like most things on this blog, the key to the dopamine menu is all about BALANCE. Use this dopamine menu template as a tool to help you shift from mindless activities to more intentional ones. Small, sustainable steps can start to make a huge difference in your life over time.
Don’t forget about your free dopamine menu template, subscribe for access to more tools to help you romanticize your life and make mindful choices!
