If you’re on the wellness girly side of the internet or just chronically online, you’ve probably heard about the dopamine menu trend. This trend was designed for ADHD brains that struggle to create dopamine naturally. However, in our world of quick hits and instant gratification, I’d say we’re all a little bit dopamine-seeking. But what are they, and can they really help with mental health? Read on to hear why I’m on board with this wellness trend!
So What is a Dopamine Menu?
When your brain lacks dopamine, it will search for quick hits of it. This is usually through unhealthy habits like scrolling on your phone, drinking or doing drugs, shopping, or eating junk food. These feel good in the moment but only leave our brains craving more.
The idea is that this “menu” will act as a tool to help you stimulate your brain in a healthier way. Created in 2020 by mental health creator Jessica McCabe on YouTube, the dopamine menu is a list of positive things that you can reach for when you’re craving a dopamine hit.
Why Do I Need One?
Though I haven’t been formally diagnosed with ADHD (do TikTok doctors count though?), I definitely have an issue with craving dopamine hits. Here’s my proof:
- I doom scroll on the daily.
- I am addicted to food delivery services. I DoorDash meals just to feel something.
- I crave my 200mg-of-caffeine energy drinks in the morning (and sometimes that doesn’t feel like enough…).
- I’m a major procrastinator and struggle with executive dysfunction.
- I impulse shop to the point where I track my packages by the minute. Once I open the package, I am immediately craving my next fix.
- The list really goes on and on….
How to Make Your Dopamine Menu
Needless to say, I think I, like most of us, would benefit from some healthier strategies. Enter: Dopamine Menus!
Here’s the idea: like a normal menu, a dopamine menu has appetizers, entrees, and desserts (or side courses, or beverages… really whatever makes your heart happy.)
- Make a list of some healthy habits that bring you joy. This could include hobbies, activities, or even chores; as long as you know you’ll feel better after doing it
- Assign each item on your list to a category. Again, this is open to your interpretation, but this is how I think of the categories: appetizers are the first steps, main courses are the big hitters, and desserts are the little treats.
- Design your dopamine menu in Canva or Pinterest. Make it cute and cheerful so it will bring you joy to look at!
- Time to put it in play! When you feel like scrolling on your phone or want to make an impulse purchase, open up your menu and pick something that feels doable. It will not only take your mind off of the unhealthy habit, it will leave you feeling SO much better!
Here is my dopamine menu:
What would you put on your dopamine menu? Share yours in the comments below. Let’s encourage each other to keep up the healthy habits that make us truly happy!
Stay tuned for future blog posts about everyday wellness! xo Anina