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

Gen Z's dopamine menu. What started as a tool for people with ADHD to find more structure and motivation has become a viral phenomenon on TikTok last year. Millions of followers are enthusiastic about this 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 dopamine boost - the chemical in your brain that links to happiness and motivation.

The menu is usually a fun, colorful, homemade journaling and scrapbooking activity. It's a joyful activity in itself. Working on your dopamine menu just sounds 10x cooler than scrapbooking... Either way, the menu helps you consciously choose activities, big or small, that have a positive effect on your mood. The idea is to fill your day with consciously enjoyable moments, so you're less likely to fall into less healthy habits like endlessly scrolling through social media.

How do you create a dopamine menu?

Just like a real restaurant menu, you can divide a dopamine-boosting menu into different categories. Think "appetizers" for quick, easy activities, and "main courses" 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 a creative hobby.

Here are some helpful suggestions:

1. Appetizers : These are perfect for when you need a quick pick-me-up. Think dancing to your favorite song, sipping on a cup of pumpkin spice coffee, or taking a stroll around the block. These kinds of activities take little time but will instantly make you feel good.

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

3. Side dishes : These are small activities that you can combine with your daily tasks. For example, put on a podcast while cleaning, 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 do make you happy in the moment. Think of watching an episode of your favorite show or eating your favorite snack.

5. Specials : These are unique activities you don't do every day, but which have a significant impact on your well-being. Think of a weekend getaway, going to a concert, attending a fun pub quiz , or a wellness day.

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 appetizer. Have more time and want to truly immerse yourself? Go for a main course. For people with ADHD, it can help them stay focused, but even without ADHD, it can make them more aware of how they spend their time and attention.

For the creative ones among us, creating 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.

In our Happlify DIY category, you're sure to find a great shop with materials 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 consciously incorporating them into your daily routine. Whether it's a quick pick-me-up or a longer-lasting sense of satisfaction, your personal dopamine menu is ready to help you bring more positivity into your life.

Sources: Bing | Dailydot | Emilycottontop | Outlookindia