Could Creating A Dopamine Menu Make You Happier?

Often, wellness advice on TikTok is best ignored (sorry lion diet, we’re looking at you). But the platform’s last viral trend is one we can get behind: the concept of a dopamine menu. It’s essentially a list of all the things that bring you joy in life, carefully curated into different sections, which people are using to combat doomscrolling. Intrigued? Here’s where the trend came from – and how to create your own.

What Is A Dopamine Menu?

Dopamine menus are all over TikTok right now, but they were actually first popularised back in 2020 as a tool for people with attention deficit hyperactivity disorder (ADHD). YouTuber Jessica McCabe coined the term in a video, in which she suggests using dopamine menus when you’re looking for stimulation, but haven’t got anything to do. Research shows that people with ADHD have lower levels of dopamine, so often find themselves craving ‘phasic’ (short or intense) bursts. 

However, the idea of a dopamine menu could be beneficial for anyone. More recently, TikTok creator Payton Sartain brought the trend back into the spotlight, posting her dopamine menu as a way of kicking her scrolling habit, which quickly went viral. 

The premise is simple. A dopamine menu is a list of activities which you enjoy, broken down into five different categories (more on that below) – these range from small acts like lighting candles and going for walks to special treats, such as booking a spa day or going to a concert.

@paytonsartain episode 157, building a dopamine menu, is out tomorrow — @Note to Self 🎧✨ #healthyhabits #luxurygirl #aesthetics #visionboard ♬ EP 157 note to self by payton sartain podcast – Payton Sartain

What Is Dopamine?

Before we get onto the fun stuff, here’s a quick scientific explainer. Dopamine is a hormone and type of neurotransmitter which is naturally released from nerve cells in your brain. It assists with many functions in the body, including memory, sleep, learning and movement, but it’s best known for its role in helping us feel good – hence its nickname, the pleasure chemical. 

A whole host of activities can cause dopamine to be released, from spending time with friends and family to listening to music or cooking your favourite meal. However, the amount that’s released depends on the activity. For example, the high from a sugary snack won’t last long, while exercise such as running can result in a low-level dopamine release lasting for several hours.

How To Create Your Own Dopamine Menu

TikTokers are splitting their dopamine menus into five categories.

Starters

These are small, quick activities that make you feel good. Examples include:

• Having a snack
• Playing with your pet
• Dancing to your favourite song
• Having a coffee
• Stretching

Mains

These are the hobbies you love to do. They may be more challenging or time-consuming than your starters, but they’ll result in a longer-lasting dopamine hit. Examples include:

• Cooking
• Painting
• Journalling
• Exercising 

(c) Maria Velniceriu, Unsplash

Sides

The activities you can do while completing a separate task – sometimes to make a boring activity more fun. Examples include:

• Playing a podcast
• Listening to music
• Lighting candles

Dessert

This part is for the activities you indulge in every so often, but are keen not to overdo, as you may not feel great after a long session. Scrolling isn’t totally off the menu: your guilty pleasure for a little evening Instagram perusal can go in here. Other examples include:

• Watching TV
• Playing video games

Specials

Your specials are the big treats which don’t happen so often, but feel extra good when they do. Examples include:

• Going on holiday
• Getting a spa treatment
• Going out for dinner

These are just ideas, though: the key is to make your dopamine menu completely personal to you. Write it out on paper or in a journal and stick it somewhere you can see it, then refer to your menu anytime you’re looking for a happiness boost.