What Is A Dopamine Menu? The Simple, Yet Effective Happiness Hack
Below is a summary of the article I contributed to. Read the full article on Women’s Health.
Dopamenu Concept: The 'dopamenu' is a tool designed to boost happiness by listing personalized, dopamine-boosting activities. It was created by Jessica McCabe in 2020 to help individuals—particularly those with ADHD—find joy and fulfillment in daily life.
Purpose: Originally intended for people with ADHD who may experience decreased dopamine levels, anyone can benefit from a dopamenu. It's especially useful if you feel unmotivated or as if you're going through the motions.
How It Works: A dopamenu categorizes activities into sections like appetizers, sides, entrees, and special treats. These represent different types of activities based on the time, effort, and fulfillment they provide.
Dopamine Boost: Engaging in enjoyable activities can increase dopamine, which drives happiness, satisfaction, and motivation. A thoughtfully curated dopamenu helps you select fulfilling activities over mindless ones, leading to long-term happiness.
Appetizers: These are small, quick activities that boost your mood and set you up for more rewarding tasks. Examples: savoring your coffee, singing loudly in the car, playing with your dog.
Sides: Complementary activities that add enjoyment to mundane tasks. Examples: lighting a candle while working, listening to music while cleaning, enjoying a snack during a break.
Entrees: Main activities that provide deep satisfaction and require more effort or time. Examples: going to a yoga class, cooking a meal, taking a long bath, or finishing a book.
Special Treats: Occasional indulgences that give a quick dopamine boost. These can be spontaneous (watching a show, online shopping) or planned (going to a concert, taking a vacation).
Personalization: Your dopamenu is unique to your preferences. It serves as a practical guide to remind you to prioritize activities that truly bring you joy, helping you break away from unfulfilling habits like doom scrolling.
Rachel Goldberg’s Insight: "Engaging in mood-boosting activities like exercising, journaling, or spending time near water can increase dopamine and enhance overall happiness when done consistently."
Creating Your Dopamenu: Think about activities that genuinely make you happy. Categorize them into sections, and keep your list accessible so you can use it whenever you need a boost.
