Dopamine menus, also known as dopamenus, are a menu-style list of activities that promote mental and physical wellness. The trend began on social media, with people feeling stuck in an endless cycle of Instagram, Snapchat, YouTube, and then back to Instagram for seconds. The dopamine menu was created to disrupt this cycle and remind individuals of other activities that can elevate dopamine levels—the “feel-good” neurotransmitter.
It’s all in an effort to discourage the bad routines that quickly release dopamine but don’t last very long. The internet age has created plenty of these habits: doomscrolling, online shopping addictions, or even just rotting in bed on TikTok all day. Social media has created a massive attention deficit in many people, and dopamine menus might be the perfect remedy. By reminding and encouraging good habits, this method is perfect for escaping the online loop and living a healthier life.
(featured image via ricka_kinamoto/Adobe Stock)
What’s on the Menu?
Like a restaurant, a dopamine menu consists of appetizers, main courses, side dishes, desserts, and specials. These sections are typically divided based on how long they will take to complete. Every menu is different, with people customizing them to fit their interests and lifestyles.
Appetizers
Appetizers include short activities people can do to make themselves feel better or accomplish a small task quickly. They range from five to fifteen minutes. Examples include making the bed, a 10-minute meditation, a quick dance break, or eating a fun snack.
Main courses
Just like main courses take the longest to eat, main activities take the longest to complete. These are big tasks that take 30 minutes or more to complete, but leave you with tons of dopamine. A reading sprint, deep cleaning a room, working out, or cooking a new meal can make anyone feel better than spending more time online.
Side Dishes
Sides are little things that can be completed while accomplishing other tasks. They can kickstart an appetizer or provide entertainment during a main course activity. For example, listening to a podcast while cleaning up or putting on a face mask during a meditation– these small things just make the bigger tasks more enjoyable.
Desserts
Like actual desserts, activities in this section are enjoyable and healthy in moderation. These activities are typically seen as rewards once other tasks are completed. Scrolling through social media, playing a game, online shopping, etc., are all sweet treats everyone loves to indulge in.
Specials
The Specials section of the menu includes activities enjoyed every once in a while. Think of them as special events—concerts, parties, vacations, taking a pottery class, or getting a manicure. These activities create long-lasting memories and release lots of dopamine over an extended period of time.
Simple but effective, dopamine menus offer a unique solution for breaking away from screens and reinvesting in a balanced lifestyle. Offering alternatives and diversifying daily life is the perfect solution for the social media-obsessed, screen-time addicts, or people just looking to switch it up.
