Viral Wellness: Dopamine Menus
If you’re anything like me, you’ve probably noticed a new wellness trend popping up on social media: Dopamine Menus. For those unfamiliar, a Dopamine Menu is essentially a curated list of daily practices that we can rely on to feel good. But does the science back this up?
Fact Check: What is Dopamine?
Dopamine is a chemical in the brain that plays a key role in how we feel pleasure, motivation, and reward. It's often called the "feel-good" neurotransmitter because it’s released when we do things that bring us joy, like eating, listening to music, or accomplishing goals. It helps reinforce behaviors by creating a sense of enjoyment and satisfaction, motivating us to repeat those activities.
However, while dopamine is crucial for healthy motivation, it can also reinforce unhelpful behaviors. Addictive substances like drugs and alcohol hijack the dopamine system, triggering excessive dopamine release and creating intense cravings. This can lead to cycles of addiction, where the brain becomes conditioned to seek short-term rewards despite long-term harm.
Dopamine isn’t just linked to substance-based behaviors; it also plays a role in reinforcing non-substance habits, like dissociation or other unhelpful coping mechanisms. For example, zoning out during stressful situations might reduce discomfort in the moment, but over time, the dopamine system can make these patterns harder to break. Essentially, while dopamine drives us toward pleasure, it doesn’t always distinguish between helpful and unhelpful behaviors. So, it’s crucial to be mindful of what we’re reinforcing.
Triggers and Glimmers
When thinking about dopamine, it's helpful to understand the concept of "triggers" and "glimmers." Triggers are situations or activities that might cause stress or discomfort, while glimmers are moments of joy or comfort. Building a Dopamine Menu means focusing on glimmers—those little sparks of positivity—and making space for more of them in our lives.
How Do I Get Started?
Put simply: practice paying attention! Start by noticing the people, places, and things that bring you sensations of comfort, ease, joy, enthusiasm—whatever feelings you’re hoping to create more space for in your life.
We often spend much of our day on autopilot, which can be useful in getting things done but also means we aren’t in the habit of paying attention. To build awareness, I recommend establishing a daily check-in practice:
Choose a time of day to check in: Set an alarm, or habit stack with a consistent daily activity (e.g., during your morning coffee).
Pause and reflect: How are you feeling? What have you done so far today? How is your body feeling? Are there any needs you can identify in the moment?
After spending some time paying attention, make an effort to create time in your day, week, or month for the activities that make you feel good and align with your values.
How to Build a Dopamine Menu: Appetizers, Main Course, and Desserts
Building a Dopamine Menu is all about balance and realistic expectations. While it would be lovely to spend every day doing things that make us feel great, most of us have responsibilities like work, school, or family. It’s easy to get overwhelmed by the curated, aesthetic videos on social media, but it’s important to focus on what’s available to you and what is worth the effort. Not all activities are created equal, so I like to break them down into the following categories:
Appetizers: Small, Simple Pleasures
Appetizers are quick, easy activities that give you a small boost of dopamine without requiring much time or effort. These are ideal for busy moments when you just need a little pick-me-up.
Examples:
Listening to a favorite song
Taking a short walk
Stretching or doing a few yoga poses
Sipping your favorite coffee or tea
Watching a funny video
A brief meditation or breathing exercise
Why Appetizers Matter:
These small moments help you pause, check in with yourself, and find quick relief. While they may seem insignificant on their own, these micro-boosts can accumulate throughout the day, helping you manage stress and maintain a balanced mood.
Main Course: Deeply Fulfilling Activities
The Main Course represents more substantial activities that require more time and energy but offer longer-lasting satisfaction. These activities align with your values, goals, and sense of purpose.
Examples:
Engaging in a creative hobby (painting, writing, cooking)
Working out or practicing yoga for a longer session
Spending quality time with loved ones
Reading a book or listening to an inspiring podcast
Working on a meaningful project
Learning something new
Why Main Courses Matter:
These are the activities that truly nourish your well-being. While they require more time, they provide deeper, more sustainable rewards. By incorporating these into your routine, you’re fostering long-term fulfillment rather than relying on quick fixes.
Desserts: Occasional Indulgences
Desserts are those special indulgences that bring joy but aren't part of your everyday routine. These are the activities you savor, like a treat after a long week.
Examples:
Treating yourself to a spa day
Indulging in a favorite meal or dessert
Going on a mini-vacation or adventure
Splurging on something you’ve been eyeing
Binge-watching a favorite show
Why Desserts Matter:
Desserts are about celebrating and indulging in moments of joy. While they shouldn’t be a daily habit, they serve as a reminder that it’s okay to reward yourself and embrace a little extra joy every now and then. The key is moderation—too many desserts can lose their impact, but in moderation, they’re a perfect way to recharge.
My Verdict:
I’m a big fan of any trend that encourages us to slow down and pay attention. We can all benefit from increasing our awareness of what truly makes us feel good and making space for those things in our daily routines. This trend aligns with the work I do with clients: slow down, pay attention, and create routines that invite moments of joy and pleasure.
Call it whatever you like, but I believe Dopamine Menus achieve just that. Just remember, the small (or big) things that make you feel good don’t need to fit into an aesthetic photo or video—they just need to fit into your life.
