When my friend with ADHD mentioned her therapist had suggested a dopamine menu as a way to cope with her neurodivergence, I was intrigued. The idea sounded like a creative approach to managing dopamine levels, which is considered the primary neurotransmitter behind ADHD symptoms.
While it's important to note that this isn't a replacement for medication or professional help, I began to wonder if this concept could be something I could incorporate into my own life. After all, dopamine is essential for feeling stimulated, and perhaps, it could help me stay more focused and engaged in my daily routine as well.
Understanding Dopamine
Before diving into how I created my dopamine menu, it's important to understand what dopamine actually does. Dopamine is a type of neurotransmitter—a chemical messenger in the brain that plays a significant role in how we feel pleasure and reward. It regulates mood and emotion, reinforces learning and memories, manages motor control and coordination, and enhances attention and focus.
Given its wide-ranging effects, it’s no surprise that dopamine levels can significantly influence how we feel and function daily. For my friend, who deals with ADHD, the dopamine menu was a way to create a list of activities that could help regulate her dopamine levels. For me, it became a way to boost my mood and productivity, especially during those inevitable slumps.
Crafting My Dopamine Menu
Inspired by my friend’s experience, I decided to create my own dopamine menu. The idea is to structure it like a restaurant menu with different courses—appetizers, entrées, sides, and desserts—each representing different types of activities that provide varying levels of dopamine.
Appetizers: These are quick, easy activities that don’t require much time but can give me a small, immediate boost of dopamine. For me, this includes things like doing a few stretches, taking a warm shower, drinking a cup of coffee, or listening to a favorite song. These activities are perfect for when I’m feeling a bit low and need a quick pick-me-up without getting too distracted.
Entrées: These are more time-consuming activities that require more energy and focus but provide a greater sense of satisfaction. I enjoy playing an instrument, sketching, or baking—activities that not only engage my creativity but also leave me with a tangible result. These are the activities I turn to when I have more time and want to immerse myself in something that excites me and makes me feel alive.
Sides: Sides are activities I can do simultaneously with other tasks to make them more stimulating. For instance, I often play a podcast while cooking or cleaning. This makes otherwise mundane tasks more enjoyable and helps keep my mind engaged.
Desserts: Desserts are those activities that are easy to overdo—like scrolling through social media or binge-watching a TV show. While they provide a quick hit of dopamine, they can also lead to overstimulation or burnout if not managed properly. I allow myself these treats in moderation, recognizing that they can be enjoyable but also need to be balanced with healthier activities.
Putting It into Practice
Implementing my dopamine menu has been a game-changer. On days when I feel unmotivated or stuck, I now have a list of activities to turn to that I know will help lift my mood and keep me focused. It’s not just about avoiding the lows but also about proactively engaging in activities that keep me feeling balanced and fulfilled.
One of the biggest surprises has been how effective the "appetizers" are. Just a few minutes of stretching or a quick shower can completely shift my mindset and set me up for a more productive day. Similarly, taking time for an "entrée" activity like sketching or playing music has provided a deeper sense of accomplishment and joy, helping me stay motivated for longer periods.
My "sides" have also helped me tackle those tasks I usually dread, making them more enjoyable and less of a chore. Even the "desserts" have their place, as I’ve learned to indulge in them mindfully, ensuring they remain a source of pleasure without becoming overwhelming.
Creating and using a dopamine menu has been an incredibly rewarding experience. It’s allowed me to take control of my day in a way that feels both structured and flexible, providing a mix of quick fixes and deeper engagements that keep me balanced and productive.
It’s a simple yet effective way to structure your day with activities that genuinely bring you joy and keep you energized.
Love,
Rae
Note - Please remember that I am not offering any medical advice in this article. This concept is something I learned from a friend, and it’s simply my experience with it. If you struggle with mental health, I strongly recommend consulting a medical professional.
Image Credits - Nadine Sh
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