Discovering Dopamine (Menus)
October 7, 2024
Writer: Zoe Gellert
Editor: HY Editors
Over the summer, my 'for you' pages on TikTok and Instagram flooded with the coined concept of a "Dopamine Menu." The algorithm knew precisely what I needed because this list has become a staple in my daily routine.
A dopamine menu lists pleasurable, healthy activities people can turn to when their brains need stimulation or motivation. Usually, we turn to the quickest and most accessible source of dopamine and fall victim to scrolling through social media. Unfortunately, clicking a few buttons on our phones leaves us dissatisfied, and by continuing to scroll in search of dopamine, we are making the activity less and less enjoyable.
As someone with ADHD, my brain constantly overexerts and then loses energy. Usually, I will turn to my phone, caffeine, or even a TV show to give myself a break and "recharge." I thought these low-impact activities prepared my mind and body to be productive again. However, I consistently felt like I was being pulled further into the couch or lounge chair and away from the activity or errand I needed to get done.
I became fascinated by the idea that my brain could recharge itself with things I loved to do. The origin of the TikTok trend, which initially used a clip from Payton Sartain's podcast Note To Self, reached a wide range of experts on neurodivergent brains. Eric Trivers, Podcaster and CEO/Founder of the ADHD reWired podcast, accurately compared the challenge of choosing good sources of dopamine when you’re dopamine deficient to the challenge of making good food choices when you’re starving. The act of actually executing the activity usually challenges a person with ADHD; however, the dopamine menu offers a physical rebuttal to boredom with a variety of activities that can replenish your dopamine.
After consulting various sources for more information about how our brains process and use dopamine, I found that The Journal of Neuroscience and TikTok agreed about the power of addictive behaviors and the act of looking for longer-lasting dopamine. Having a variety of impact-level activities on your dopamine menu is essential; sometimes, you only need a momentary pick-me-up, while other times, you require a more involved movement.
To build a Dopamine Menu, we're using appetizers, entrees, sides, and desserts, just like Jessica McCabe, creator and host of How To ADHD on YouTube.
Sample Appetizer activities might include making your favorite iced drink, listening to your favorite song, taking a few deep breaths and a stretch, sun salutation, eating a quick snack, or—my personal favorite—hugging a dog. Appetizers are a great way to take a break during a long or repetitive task.
The entree is a more time-consuming activity that replenishes your energy and joy. It might involve cooking, baking, taking an everything shower, working on a hobby, thrifting, journaling, arts and crafts, or exercising.
Sides are things we can do alongside our tedious tasks to make them more enjoyable. Listening to white noise, calling a friend, lighting a candle, playing a podcast, using a fidget, or doodling can enhance your attention to mundane activities like studying or listening to a class lecture.
Desserts are easily overindulged. They aren't bad for us; they are just better in moderation. Mindless activities like sending memes to friends, scrolling through social media, watching TV, and playing solo video games are all most productive when we have completed chores first. And let’s not forget about the specials.
Everyone, especially individuals with ADHD, has a hard time being consistent and thrives on spontaneity and risk-taking behaviors. The dopamine menu accounts for this mindset and encourages additional activities for days when typical options cannot satiate one's appetite. These things require more planning or are more costly but equally effective. Specials can be activities like a date night out, a trip to the nail salon, a massage, a concert or comedy show, or even a vacation.
It's important to remember that restaurants change their menus, and so can you. Sometimes, we need to change things up to keep them exciting. There are other ways to encourage the use of the dopamine menu: priming your menu items by bookmarking your favorite workout videos on YouTube, bringing a journal or coloring book to your next study session, or food shopping for all your quick and easy favorites.
This is definitely not an overnight fix for boredom or doom-scrolling. At first, I struggled to remember to use my dopamine menu. But I have become more familiar with it, and glancing at it daily helps me remember to use it. Some people prefer a handwritten menu on the fridge, while others prefer to keep it in their notes app.
It's important to reiterate that I found the dopamine menu by scrolling through reposts and trends on social media. No one is perfect; sometimes, a lazy day in bed is the kind of rest our body requires. While relaxation is crucial to your overall health, so is dopamine, and constantly replenishing your dopamine in various ways might make you fall in love with your hobbies again.