The Dopamine Menu: Gen Z's Ultimate Happiness Formula?

In their quest for daily joy and mental well-being, Gen Z has discovered a new trend: the dopamine menu. What started as a tool for people with ADHD to find more structure and motivation has become a viral phenomenon on TikTok, with millions of followers raving about the approach. But what exactly is a dopamine menu, and how can it help you find more happiness in your daily routine?

What is a dopamine menu?

A dopamine menu, also called a "dopa menu", is a personalized list of activities that give you a nice boost of dopamine - the chemical in your brain that is linked to happiness and motivation.

The menu is usually nicely colorful homemade in a journal and scrapbook way. Also a happy activity in itself. That you are working on your dopamine menu sounds 10x cooler than scrapbooking... Anyway, the menu helps you to consciously choose small or large activities that have a positive effect on your mood. The idea is to fill your day with consciously fun moments, so that you are less likely to fall into less healthy habits such as endless scrolling on social media.

@happyolivestudio loved this dopamine menu journal idea from @Juliana 🫶🏼 I always love a happy list!! #scrapbook #journaling #junkjournal #journalstickers #scrapbooking #journal ♬ EP 157 note to self by payton sartain podcast - Payton Sartain

How do you create a dopamine menu?

Just like a real restaurant menu, a dopamine menu can be broken down into different categories. Think “appetizers” for quick, easy activities, and “mains” for longer, more satisfying tasks. Create your own personalized menu with things that make you happy, or get inspired by examples like dancing to your favorite song, reading, or taking up a creative hobby.

Here are some helpful suggestions:

1. Appetizers : These are great for when you need a quick pick-me-up. Think dancing to your favorite song, drinking a cup of pumpkin spice coffee, or taking a walk around the block. These types of activities take little time but will make you feel good right away.

2. Main Courses : These activities take a little more time, but give you a longer lasting satisfaction. Examples include taking a yoga class, reading a book, or taking up a creative hobby like painting or writing.

3. Side dishes : These are small activities that you can combine with daily tasks. For example, put on a podcast while you clean, or listen to (uplifting) music during your morning routine.

4. Desserts : These are your guilty pleasures, things that don’t necessarily make you feel better in the long run, but that make you happy in the moment. Think of watching an episode of your favorite show or eating your favorite snack.

5. Specials : These are special activities that you don't do every day, but that have a big impact on your well-being. Think of a weekend away, attending a concert, or a day at the spa.

The importance of a dopamine menu

The beauty of a dopamine menu is that you can tailor it to your needs and mood. Feeling sluggish? Choose a quick starter. Have more time and want to really immerse yourself in something? Go for a main course. For people with ADHD, it can help them stay focused, but even without ADHD, it can make you more aware of how you spend your time and attention.

For the creative ones among us, making your own dopamine menu is also a fun new activity...

Why is it so popular?

The power of the dopamine menu lies in its simplicity and personalization. It doesn’t matter what kind of activities you choose, as long as they make you feel good. It’s a playful way to structure your day and focus on the things that really matter. By visually recording your menu, it also becomes easier to remind yourself.

At Happlify Crew Member Madame La Poule you will find the most beautiful DIY and paper products for your own dopamine menu.

Ready to create your own dopamine menu?

How about starting your own dopamine menu today? Take a moment to think about the activities that make you happy, write them down, and start incorporating them into your daily routine. Whether it’s a quick pick-me-up or a longer-lasting satisfaction, your personal dopamine menu is ready to help you bring more positivity into your life.

Sources: Bing | Dailydot | Emilycottontop | Outlookindia