A week ago, I read this lovely piece by
on dopamine menus. If you don’t know what this is, it’s basically a TikTok trend where you list the things that make you happy—that give you dopamine. These are usually things that aren’t internet related and are actually meant to help put some distance between you and your phone. The concept of a dopamine menu is also something used by those with ADHD and ADD that provides them with ‘stimulating, healthy activities’ to curb internet addictions.I’ve written about internet obsessions before, particularly on doom scrolling—which is something that I fall into from time to time. I’m very prone to just scroll on my phone and doing absolutely nothing. I don’t mean to shoot down the internet. I’ve learned a lot online and as a form of communication it’s amazing! It’s allowing me to write this post and share it with you right now. But an over-dependence can be damaging, especially if you replace your phone over real, tangible experiences. And as I’ve said in this post, having hobbies have insurmountably helped me actually have a life beyond my phone, which is super important.
So, in the spirit of mental health day (which I am a bit late for), I welcome you to my 101 guide in making your own dopamine menu, and how I’ve constructed mine. This is divided into several parts, like an actual menu:
Appetisers, which are small but rewarding/liked activities that are easy to do
Main Courses, bigger activities that are perhaps more time-consuming
Sides, the extra stuff you do alongside
Desserts, the things you do every once in a while
And specials, activities that you don’t do that often—but are just as meaningful
Appetisers
Starting off the day positively is really important, at least for me. If I’m not in a good mood in the morning, then that sets a precedent for how my day’s going to go.
For me, this is very routine based. Basic things; showers, tidying up the house, stretches or exercises, that sort of thing. It doesn’t have to be something big, that’s not what appetisers are, but just little things you do that get you in the right mindset and sets the tone of my day.
Whether that’s making breakfast or having a smoothie/coffee or texting friends, do whatever makes you feel happiest when you wake up. I like texting friends in the morning and chatting with them while I get ready!
Main Course
The other day, I saw a video on Apple Executive Tim Cook’s philosophy: ‘if you’re looking at a phone more than someone’s eyes, you’re doing something wrong.’ I do think this is incredibly ironic in some way, seeing as he’s literally the Apple Executive, but he’s got a point. I love being able to send messages and video/phone call, but it shouldn’t replace seeing people, and that’s what I’ve been trying to do more of lately.
Go out. Go do something fun. Take walks. Walks with friends is even better. Watch a movie in the cinema. Go literally sit in a park and feel the sun. It doesn’t have to break your bank account; just go soak in the sun for a little or meet up with family/friends to talk. It might take up a big chunk of time, but you’ll undoubtedly feel happier and more energised.
You don’t even have to do non-internet related activities if you don’t feel like it. Writing probably makes up a big chunk of my dopamine menu, so therefore Substack does. I love holding a pen and writing down the words physically, but writing them on a device makes me just as happy. There’s also a creative satisfaction in getting a piece finished and reading it, especially if I’m writing for a publication.
And, maybe I’m cheating here, but I think my ‘menu’ leans towards more strategic use of the internet rather than a complete removal. Spending five minutes looking through DM’s, stories and posts on Instagram and spending an hour watching reels is a choice. So play your games, maybe even read online, watch a show or a movie!
And, I think the biggest and most relevant meal, is reading. Reading and books, I should say, is what made me start this blog. It’s also helped me expand my vocabulary. I usually like to set aside some time to read so I can properly get into it and write about it (so it’s an entree) but you can do it on the go! On the way home on the tram, in between classes, whenever you like.
This is where the majority of your hobbies lie. If you don’t really know what your entrees would look like, it would be a good time to explore some hobbies. Try the usuals: writing, reading, drawing, exercising—or maybe more specific things; making zines pottery, clay making, soccer. See what you like doing! I’ve recently started an exercise routine which I’m enjoying.
Sides
Sides are usually things I do in conjunction with entrees. The way I see it is small actions that make my responsibilities easier to do. Listening to music makes me happy so I have it on in the background for a good few hours, especially if I’m busy doing something. YouTube videos and podcasts are also a worthy substitute!
I am also a massive fan of making schedules. It’s a quick thing that helps me figure out what I need to do every day and helps me a lot in sorting out my week. Snacks are also good too; biscuits and fruit here and there keep me energised when I’m working, especially on school related things.
Desserts
Mine are pretty basic, but I love going to bed early. When I’ve wrapped everything up and finished everything I’ve needed to, going to bed early (think like 9-10pm) is like a reward! Likewise, sleeping in is the best. When I’m not busy, waking up late and having a lazy day is super relaxing. Skin care also falls into this category and I’ve been getting into it a lot, so stuff like face masks are always nice!
Specials
Specials are just that—special things. Going out once in a while is a needed fun day and a reset, and you can ‘go’ anywhere. Tailor this to your own interests. For me, that’s visiting places I love, like the cinema, store, or eating take out. Specials are also going places that I’ve been wanting to for ages, like a restaurant, or seeing artwork/exhibitions.
Important! Allergens
It’s important to say that these activities are easier said than done. It’s very easy to say you’re going to start going to the gym every few days, or do that project you’ve been wanting to do for ages. You’ll likely find yourself on your phone instead. So it’s the getting started and sticking to it that’s hard—and for a lot of reasons!
For one, a lack of third spaces. There’s a lack of community spaces nowadays, and it’s limiting. It can be really hard to find somewhere to hang out or go. Even more so, of the third spaces that exist, they cost. Sometimes a lot. Going to a shopping centre, festival, or even a sports or recreational area means you’re bound on spending money. Or maybe you’re busy! We can’t all have perfect, relaxing days. Sometimes you have to work or do assignments and that takes up all your time. The way life is nowadays, it’s very easy to spend time on your phone because it’s accessible and cost-effective.
It’s also normal to have scrolling days. Seeing as we’re so dependent on technology and social media, you’re bound to spend a day doing nothing, which is fine! I feel like I talk a lot about how damaging social media is, but it’s definitely got its benefits and I do love it. Sometimes when I’ve got nothing to do and don’t really feel like being productive, I’m on my phone and scroll. If that’s what constitutes as a break for you then go for it—as long as it’s not all-consuming, all the time.
I've been meaning to do this! Such a delightful idea 🌻🍽
This is such a fun way to think about dopamine hits! Thank you for this piece. I'll be creating my own dopamine menu!