The Dopamine Menu

Dopamine, often called the ‘feel-good’ neurotransmitter, has the ability to communicate with the brain by chemically sending messages. These messages allow us to receive the feeling of pleasure and motivation when we earn the right to feel accomplished.

The magic of dopamine means we create an internal reward system to allow us to sustain behaviours that make us feel good. However, the downfall is the battle between artificial dopamine, which forms in spikes from consuming unhealthy alternatives such as excessive social media and processed food.

Therefore, we must learn to incorporate activities that will stimulate the natural process of this euphoric hormone to allow our bodies to feel the satisfaction of dopamine. Nature's reward for good health. Here enters the ‘Dopamenu’ trend, a curated menu to pick out easy ways you can mood-boost organically.

Starter:

Starters are activities that provide an immediate but controlled dopamine boost without overwhelming you. These small, intentional breaks can refresh your mind and bring that instant gratification.

• Create a personal playlist of your favourite songs for getting ready.

• Practice a 5-minute meditation in the morning to release negative energy.

• Relaxing whilst enjoying your favourite drink.

• Take a short walk and enjoy the fresh air.

Main:

A main course should involve more substantial activities that take longer but provide a deeper feeling, such as hobbies. These habits regulate your body’s dopamine production by preventing reliance on fleeting, artificial highs.

• Engage in physical activity, such as running, yoga, or a sport you loved as a child.

• Cook a nourishing meal, trying out a new recipe to stimulate creativity.

• Read a book, immersing yourself in a story or learning something new.

• Try out your arty side.

Sides:

Sides involve the method of hobby-stacking. This technique allows for efficient multitasking, making healthy habits even more enjoyable.

• Listen to an inspiring podcast while walking or cleaning.

• Exercise with a friend to combine movement with social interaction.

• Journaling while sipping tea to reflect and unwind.

Dessert:

Dessert is where you can treat yourself to areas society may judge. We want to find the balance between 5 hours on TikTok and binging your favourite show.

• Watch your favourite show.

• Enjoy social media in moderation, setting time limits to avoid endless scrolling.

The Specials:

These are bigger, less frequent experiences that provide profound joy and excitement. Once a year as the ultimate recharge.

• Plan a holiday or a weekend getaway.

• Book a massage or spa day for self-care.

• Going for dinner at a new, fancy place.

This is my personal dopamine menu, but everyone’s different, and only we know what our bodies need to feel that kick of organic euphoria.

Edited by Sasha Spencer