what is a dopamine menu? a dopamine menu is a list of activities that make you happy for when you need a dopamine boost, organised into sections so it’s easy to find something that fits your needs and works with how much time and energy you have. they were initially created to help manage ADHD but can be useful to anyone.
appetisers. these are quick (1-20 minutes), take little to no time or effort to prepare and are easy to start and stop as needed. mine are take a short walk, jump 5 times, have a coffee, cuddle a pet, stretch, have a snack, shower, take a deep breath, pop knuckles and paint nails.
main meals. these are longer (can be multiple hours), may take more preparation and require more focus. mine are try a new craft, work on a crochet project, watch a film, journal, meet or call a friend, play a video game and read a book.
sides. these are not overly distracting and can be done alongside another task. mine are light a candle, put up fairy lights, put on music, listen to a podcast, play an audiobook, use a fidget toy, body double, wear a weighted vest and get a blanket.
desserts. these are easily accessible for a quick dopamine fix, but can be unhealthy if overused. mine are doomscroll, watch tv, online shopping and order junk food.
specials. these are occasional big dopamine hits which may be expensive or take a lot of planning. mine are go to a concert, see a theatre performance, get a spa treatment, visit a museum and go on holiday.
can u tell my favourite colour is orange? :p