In reading this article that was posted by The EveryGirl (honestly one of my favorite blogs), I was inspired to create a dopamine menu. a dopamine menu is a place you can turn to when you’re looking for an extra little boost of enjoyment, but want to stuck to fulfilling task vs the dreaded doom scroll .
as the every girl puts it:
a dopamine menu encourages you to engage in healthy, sustainable activities that provide long-lasting dopamine effects, so you don’t need to unintentionally jump from one dopamine-increasing activity to another. Activities like working out, socializing with friends, or dancing and listening to music provide sustained increases in dopamine, whereas others like eating a cookie or candy give short bursts of dopamine.
the goal is to make truly satisfying choices, and make the decision process easier by having a set of simple, actionable, healthy dopamine boosts to choose from.
- appetizers are opportunities for quicker activities that can help prepare me, either to start or continue working or even just wake up in the morning. Usually 15 minutes or less.
- entrees are more time consuming activities, but often give a bigger reward. Usually an hour or more.
- sides are complimentary activities that accompany a low reward task that must be completed. they are often light and continue for periods of time
- desserts are the “sweet treat” of dopamine, activities with a shorter lasting boost. they are better in moderation, and after main tasks have been completed. that being said, dessert is my favorite meal of the day.
- specials are activities that give big boosts of lasting dopamine, but can only be done occasionally for some reason and require planning.
See also: my dopamine menu