What's on your dopamine menu? How turning to beloved activities is helping people stay more engaged.
It’s way too easy to find yourself listlessly scrolling through social media just because you don’t know how else to fill your time. Now, ironically, social media has the answer for how to fix that. TikTokers are sharing examples of their so-called dopamine menus — aka a list of things that are helping them get off their phone and into a better, more productive mindset.
But what does a dopamine menu include, and why are social media users saying it’s helping them feel better about their free time? Here’s what to know.
What is a dopamine menu?
Dopamine is the neurotransmitter associated with pleasure and reward, and we all make it in our brains, though to varying degrees that depend on things such as genetic factors, diet and lifestyle choices. You can stimulate dopamine by engaging in activities that you enjoy and that give you a sense of accomplishment.
The concept of a dopamine menu was popularized in 2020 by Jessica McCabe, who runs the YouTube channel How to ADHD. For people with ADHD, or attention-deficit/hyperactivity disorder, dopamine levels may be lower or less balanced, which can affect their ability to focus, stay motivated and manage impulses. The dopamine menu, meanwhile, is a structured way to incorporate activities that deliver varying levels of dopamine.
McCabe broke down her dopamine menu into the following sections:
Entrées: Activities that make you feel "alive" and deeply engaged, such as playing guitar, taking your pup to the dog park or having a game night.
Desserts: Activities you might do often because they’re available but ultimately don’t provide much satisfaction, such as scrolling on social media, mindless eating or watching TV.
Appetizers: Activities that provide a short dopamine burst without being overly engaging, such as doing jumping jacks for five minutes, setting a timer on social media or having a cup of coffee.
Sides: Add-ons to tasks that enhance the experience, such as listening to a podcast while cleaning.
Specials: Infrequent but highly anticipated activities, such as seeing a concert or taking a trip.
How are people using dopamine menus now?
You don’t have to live with ADHD to benefit from a dopamine menu, especially if you’re looking to replace less-satisfying activities (like scrolling through social media) with more fulfilling ones. While some people on social media break down their dopamine menus the same way McCabe does, other menus are simpler and include lists of things that they can do to replace dreaded doomscrolling.
Here are some examples of items on people’s dopamine menus that you may want to incorporate into your own life.
Gardening
Calling a friend
Playing with your pet
Going on a walk
Crafting
Exploring a park
Cooking a new recipe
Taking an exercise class
Meeting a friend for coffee
Reading a book
What do experts say about dopamine menus?
Blake Farris, a dopamine coach at Mito Coaching who helps clients understand how their neurochemistry affects their behaviors, tells Yahoo Life that the dopamine menu is an important tool for anyone to have.
“Having a list of the things that bring you joy is a valuable resource to help you with ideas that can keep away boredom,” Farris says. “Boredom [often leads to] activities like scrolling social media, playing video games or other nonproductive behaviors. A list of things to do in place of these activities is a good way to create healthier habits.”
If you typically reach for your phone to scroll through TikTok, glancing at your dopamine menu could encourage you to scratch that itch with something else — like, say, reading a chapter of your new book instead.
Dr. Kiran Dintyala, a San Diego-based internal medicine physician and stress management expert, tells Yahoo Life that there are ways to make the most out of your dopamine menu. He recommends going for the “main course” first. Dintyala says it’s best to do a “massive and sustained dopamine release first thing in the morning, so that you are motivated for the rest of the day to achieve what you need.” In McCabe’s dopamine menu example, the “main course” is something you do that keeps you engaged for a longer period of time — usually about 45 minutes to an hour.
One thing Dintyala includes on his own main course menu is exercise. Working out first thing in the morning, he says, provides the “biggest and sustained dopamine releases” that you can carry with you throughout the day.
The bottom line
Ultimately, the point of dopamine menus is to make your life as enjoyable and fulfilling as possible. There’s no shame in scrolling on social media on occasion — just consider that a “dessert” you shouldn’t replace your “main course” with.
