Unlocking KJ’s Dopamine Menu & How to Create Your Own

kj_320September 11, 2024

I was born and raised, and currently live, in Miami, FL. Miami is a fast-paced and extremely over-stimulating city. The city has so much to offer that I get overwhelmed with the options available to me. From food, the culture, and popular tourist spots — I sometimes feel anxious because I don’t know what I want to do! It’s because of this that a majority of my weeknds are spent at home, doom-scrolling, or watching reruns of my comfort shows (One Tree Hill, Charmed, Gilmore Girls, Bones, Law & Order, Sex and the City, etc.) instead of spending my free time doing something I love. This leaves me feeling tired and unmotivated, and during certain times of the year even depressed.

All of that just to say: when I came across the concept of a “dopamine menu” from TikTok, I was curious as to what mine would be. A dopamine menu is essentially a simple way of getting a boost of dopamine whenever and wherever you need it.

What is Dopamine?

Dopamine is the “feel-good” hormone and is typically associated with the feeling of happiness. It is typically what helps you feel motivated and looking for something that will bring you contentment. Healthy levels of dopamine are what make you feel happy, energized, focused, and motivated. However, if your dopamine levels are low, you will feel the opposite: tired, unmotivated, sad, and even anxious.

The concept of a dopamine menu is similar to that of a restaurant menu because they are divided into sections: appetizers, entrees, sides, desserts, and specials. The idea is for each of the sections to contain activities that create dopamine-stimulated feelings in different situations.

People are creating separate dopamine menus (for morning, evening, and weekends, or even difficult days in a week). The general consensus is that you need to find activities that bring you joy and can be changed or adapted, as needed. It is important to know that a dopamine menu is not a to-do list or a cure for burnout.