There are endless trends being touted as the next big thing, especially when it comes to life hacks and mental health strategies. Dopamine Menus (sometimes called Dopamenus) are the latest ADHD strategy trend going viral. Is it just a fad or a legit strategy? Let’s find out.

What is a Dopamine Menu?

A Dopamine Menu is a list of activities to help boost dopamine, a neurotransmitter that is helps us focus, work towards our goals, and finds pleasure in things. It’s often called the “reward center” of our brains. This strategy is meant to provide our brains with a boost of dopamine by allowing us to choose an activity appropriate for the amount of time/task we are doing, which in turn can help keep our moods and motivation up. Dopamine menus are used to provide quick, healthy ways to boost your mood and manage stress.

The Courses

A Dopamine Menu consists of 3-5 different categories, or “courses”, depending on what you choose to do. I’ve even seen some with 6. I stick to 4 courses plus a list of “specials” as you’ll see below. Let’s quickly go through the courses that comprise your Dopamine Menu.

Appetizers

Appetizers, sometimes called Starters depending on where you are in the world, are quick, easy, low-effort activities for a quick dopamine boost. These activities are typically 3-5 minutes, but no more than 15 minutes.

Entrees

Entrees, sometimes called Main Courses depending on where you are in the world, are longer, immersive activities that bring you joy. These are for when you have a bit more time, often 30-60 minutes.

Side Dishes

Side dishes, or Sides, are activities that are paired with other, less enjoyable but unavoidable tasks. You choose these activities to make your less preferred activities more enjoyable.

Desserts

Desserts are indulgent activities that are best done in moderation. These are activities that are SURE to give you that dopamine rush, but too much of it and it can have the opposite effect (think Netflix binge). A little bit goes a long way with these sweet treats.

Specials

Specials aren’t always included in dopamine menus, but if you choose to include it, these are those big effort, big investment items that you can’t always do, but will give you a HUGE dopamine boost and will be totally worth it (like a beach vacation). Some people leave this out as it’s not something you’re going to be able to access daily, but others enjoy having something to look forward to & work towards.

Try it Yourself

If you’re interested in trying to develop your own Dopamine Menu, click for your free template and huge list of ideas to develop your own Dopamine Menu!