2 Reasons Why You Need A 'Dopamenu'—And How To Create One

Feeling stuck and irritable? Then you might be in need of a 'dopamine menu' to boost your spirits.

By Mark Travers, Ph.D. | February 25, 2025

If you've ever found yourself stuck in a cycle of mindless scrolling, struggling to find motivation or feeling drained by the end of the day, a "dopamine menu" or "dopamenu" might be exactly what you need. This simple yet effective tool is designed to help you boost dopamine levels naturally, keeping you energized and in a positive state of mind.

Dopamine, often referred to as the "feel-good" hormone, plays a key role in motivation and pleasure. When dopamine levels are balanced, you feel driven and productive. However, when they drop, it can lead to low energy, a lack of motivation and sometimes even feelings of sadness.

A dopamine menu is a curated list of enjoyable, healthy activities that stimulate dopamine, providing a sustainable way to enhance your mood and mental clarity. Much like a restaurant menu, a dopamine menu is divided into sections—quick, easy activities for an instant boost, more engaging tasks for deeper satisfaction and rewarding experiences that bring joy.

By incorporating a dopamine menu into your routine, you can take control of your well-being and make daily life more fulfilling.

Here are two reasons why you should create a dopamine menu for yourself, and how to curate one that works for you.

1. It Prevents Dopamine Dependency On Unhealthy Sources

In today's highly digitized world, it's easy to rely on quick dopamine hits from scrolling social media, binge-watching shows or overly indulging in junk food. While these activities provide a temporary sense of pleasure, they often lead to "dopamine crashes," which leave you feeling drained, demotivated and even more dependent on the next quick fix.

A 2020 study published in the Annual Review of Psychology studied how addiction is often linked to repeatedly using substances that artificially boost dopamine levels. Researchers highlight that when someone habitually consumes addictive substances, the brain adapts by reducing its dopamine receptors.

This means that over time, natural sources of pleasure—like hobbies, social interactions or even personal achievements—may no longer feel as rewarding. The brain becomes wired to seek only the artificial dopamine boost, leading to reduced motivation and interest in other activities.

The same principle applies to any other activity that provides quick dopamine hits. These activities trigger short bursts of high dopamine, which create a sense of pleasure and reinforce our habit of seeking it out.

The brain learns to crave the easiest and fastest dopamine source, eventually making it harder to stay focused and motivated for tasks that require effort but offer long-term satisfaction. This is why activities like scrolling on social media can feel irresistible, while tasks like studying, working on a project, reading a book or engaging in face-to-face interactions may seem less appealing.

By intentionally choosing healthier dopamine sources—as with a dopamine menu—you can retrain your brain to find joy and motivation in more fulfilling activities. This helps break the cycle of dependency on overstimulating habits.

2. It Helps Build Emotional Strength

A dopamine menu can help regulate your mood and build emotional resilience by reinforcing positive coping mechanisms. This is because dopamine plays a crucial role in emotional regulation through the "mesolimbic dopaminergic pathway," which governs reward-related behavior and stress responses.

When you engage in activities that naturally boost dopamine—like movement, social connection or creative expression—you create a buffer against stress and emotional lows.

Research published in Experimental & Molecular Medicine shows that the mesolimbic dopamine system is excited by both rewarding and stressful stimuli. In fact, dopamine levels and neuronal activity in this pathway change in response to stress, allowing us to adapt our behavioral responses to challenging situations. This means that by consistently choosing activities from your dopamine menu, you're essentially training your brain to seek out positive stimuli and build healthier emotional coping strategies.

Interestingly, the same system that makes you feel good when you experience a reward is also activated when you encounter stress. This dual function helps you monitor and select the most effective ways to cope with stressful situations. However, when you rely on unhealthy coping mechanisms, like mindless scrolling for hours, it can disrupt your brain's reward sensitivity and lead to chronic stress or even depression.

On the flip side, engaging in rewarding activities such as socializing, exercising or pursuing a creative hobby helps maintain balanced dopaminergic neurotransmission. This not only enhances your emotional regulation but also builds resilience against stress. By regularly opting for activities from your dopamine menu, you train your brain to better manage immediate emotional reactions and improve overall mental well-being.

Curating Your Ideal Dopamine Menu

Creating your own "dopamenu" is a fun and intentional activity for you to invest in for your well-being in the long run. Start by considering what activities make you feel energized or relaxed, keeping in mind that some will be quick while others take more time. The goal is to find the right balance.

Break your menu into sections like starters, mains, sides, desserts and specials. This is so you have a variety of options depending on your time, energy and mood.

Here is an outline based on which you can create your own menu.

• Starters. These are quick, instant boosts to lift your mood. Examples include dancing to your favorite song, stretching, cuddling your pet or putting on your favorite outfit.
• Mains. These are longer, immersive activities you can get lost in. Examples include listening to a podcast, cooking from scratch or going for a run.
• Sides. These are fun activities you can pair with everyday chores. Examples include listening to music while washing dishes or watching your favorite show while meal-prepping for the week.
• Desserts. These are indulgent activities that give you a quick high but should be limited. Examples include binge-watching a TV show or playing a phone game. You can set timers to avoid overindulgence.
• Specials. These are big, rewarding treats for more special occasions. Examples include going on holiday, treating yourself to a fancy dinner or spending a day at a spa. These activities require more time or planning but provide a memorable boost to your well-being.

To make the most of your dopamenu, ensure that you balance indulgent activities with more personally enriching ones. Add variety by mixing social and solo, physical and mental as well as active and relaxing activities.

Finally, pay attention to how you feel after each activity and adjust your menu over time to keep it fresh and effective. As you fine-tune your menu, you'll have a go-to collection of activities that cater to your needs, making it easier to maintain balance, find joy and stay connected to the things that truly nourish you.

Are you concerned about your doomscrolling habit? Take this science-backed test to find out: Doomscrolling Scale

A similar version of this article can also be found on Forbes.com, here.