I first saw a reference to dopamine menus on Instagram, even though it started as a Tiktok trend. I remember it was on Poosh, and it took me a minute to understand what in the world they were talking about! So if you’re right now on that same boat, let me walk you through what I’ve learned about this idea, and how I fell in love with it almost instantly.
A dopamine menu is essentially a personalised list of mood-boosting activities, organised like a restaurant menu, that you can turn to when you need a little pick-me-up or craving productivity. The term borrows the idea of “dopa-” from the neurotransmitter Dopamine (which plays a key role in our brain’s reward and motivation system) and frames the idea in the playful context of a “menu” you curate for yourself.
Here are a few core features:
- The menu is broken into categories (for example “appetisers”, “mains”, “sides”, “desserts”, “specials”) reflecting time-commitment or reward level.
- Each activity is something that gives you pleasure, motivation, a little boost of mood, rather than just defaulting to mindless behaviours.
- By having this list handy, you reduce decision-fatigue when you’re stuck, bored, or low-energy, and instead have ready-made options that align with your well-being.
How the Trend Exploded (and Why It Resonates)
From niche to viral
Although variations of the concept existed (particularly in ADHD self-help and productivity circles), the dopamine menu concept exploded on social media, notably on TikTok around 2023/2024. Articles on sites like Glamour describe how this trend has taken off as a “wholesome” alternative to doom-scrolling and feel-bad habit loops.
Why it really appeals
- Psychology + simplicity: The idea that doing activities you enjoy can raise dopamine (and so boost mood, motivation, focus) gives it a credible feel.
- It counters passive behaviours: Much of digital life is passive (scrolling, doom-scrolling, autopilot). A dopamine menu invites active choice of meaningful small behaviours. (For example, instead of mindlessly scrolling, you pick something you’ve already decided will boost you.)
- Visual & shareable: The menu format is very Pinterest/Instagram/TikTok-friendly. People create visually pleasing lists, journal spreads, creative layouts, and share theirs. That helps the trend spread.
- Flexible & personal: You adapt it to you: your likes, your lifestyle, your time-constraints. It gives you agency.
Why Dopamine Menus are So Great
- Empowers self-care in a structured but flexible way: Instead of an open-ended “be kinder to yourself”, the menu gives categories and choices.
- Aesthetic potential: The visual layout lends itself to design: a beautiful printable, Instagram story, mood board, or part of an aesthetic planner.
- Supports brand themes: Do you, like me, love authenticity, aesthetic, mood and self-expression? A dopamine menu invites personalisation and visual style.
- Encourages positive digital habits: Many of us actually recognise our screen time and doom-scrolling. The menu gives us constructive alternative.
How to Create Your Own Dopamine Menu (Step-by-Step)
Step 1: Brainstorm your joy list
Take 10-15 minutes (have a nice notebook or your favourite digital tool) and list everything you enjoy or that lifts your mood. Don’t judge yet, just write. For example:
- Making a pink heart latte
- Taking plant photos in your garden
- Watching a Y2K music clip and dancing
- Reading a short story under fairy lights
- Skincare mask + chilled music
Etc.
Step 2: Sort by categories (menu format)
Use this sample structure (feel free to rename categories for your own vibe) and slot activities in:
- Appetisers (quick hits, 5 minutes or less)
e.g., make your bed, water your plants, put on a favourite song and dance, send a voice note to a friend. - Mains / Entrees (longer, more immersive, 30-60 minutes)
e.g., cook your favourite meal, take a long walk in nature, scrapbook your memories, read a full chapter of a book. - Sides (activities you can pair with something else or lighten a boring task)
e.g., listen to a podcast while cleaning, light a candle while doing emails, wear something fun while making dinner. - Desserts (treats; they feel very rewarding but maybe less sustainable if over-used)
e.g., binge-watch a show, online window-shop, play a game for 30 mins, order a favourite snack. - Specials (big rewards, low frequency)
e.g., a spa day, weekend away, buying a meaningful piece of decor for your room, organising a vision-board party with friends.
Step 3: Personalise & design your menu
- Choose fonts, colours, layout that match your aesthetic.
- Consider print vs digital: a printable version or a digital one (for Instagram stories, TikTok)?
- Make sure it’s visible: put it on your wall, in a notebook, or set as your phone lock screen so you’ll actually see it when you need it.
Step 4: Use it and adapt it
- When you feel low, bored, scrolling endlessly, open your menu instead of defaulting. Pick something from “Appetisers” or “Mains” depending on your time.
- After an activity, tick it off or colour it in. It helps track what brings you joy.
- Review every week or month: swap out items that no longer excite you, add new ones. Your menu should evolve!
- Encourage variety: Experts note that doing the exact same dopamine-hit activity repetitively can reduce its impact (tolerance builds).
Love,
Lucy ♡₊˚
