Dopamine is a neurotransmitter that helps people feel pleasure, gain motivation, and it is heavily involved in learning and attention. For many people who are neurodivergent, especially people with ADHD or Autism, dopamine dysregulation is more common. One way to practice regular daily engagement with dopamine is a dopamine menu.
A dopamine menu is a potential strategy to create concrete and accessible stimulation activities in your day-to-day life that helps increase dopamine, hence the name. Typically, a dopamine menu, like you would find at a restaurant, can be divided into different sections, such as starters, entrees, sides, and dessert. Each section includes an assortment of activities that will bring joy and stimulation depending on their activity level.
Starters are things that can give a quick boost of dopamine that are around ten minutes or less. Something quick and easy that can be done at any point in the day. Entrees are bigger activities that might require more time and planning, or even materials (such as for crafts). Often entrees can include hobbies or engaging in special interests. Sides are things that can be used as a companion to other tasks that require a ton of focus or are potentially boring such as chores. And finally, desserts are activities that should be used in moderation and with care, as they tend to be more consuming.
And the menu itself can be customized in any way! Many people will create a theme for their dopamine menu based on their interest such as dinosaurs, flowers, sharks, or fantasy inspired. Some people prefer written versions or digital versions or a combination of both.
However, dopamine menus are only as helpful as they are visible. Recommended places to have a dopamine menu are on surfaces that you will use frequently such as on a desk space, easily accessible on a phone lock screen, or posted on a wall in rooms that you are frequently in. The visual reminder is a key component to establishing a dopamine menu into a daily routine.
Here is a quick example of what a dopamine menu might look like:
Starters
Drinking a drink/having a snack
Petting a household animal
Listening to a song
Stretching/a quick 5 minute walk
A meditation exercise
Entrees
Reading a book
Working on a craft
Watching a movie
Exercising
Sides
Listening to a podcast or audiobook
Using a fidget toy
Enlisting a body double
Turning the activity into a game
Desserts
Social media
Video games
Texting
A common hurdle that people face when creating and utilizing a dopamine menu is getting started. Oftentimes the best place to start is by taking a look at the things you already incorporate into your daily life. A dopamine menu is not supposed to be something you create completely from scratch but a way to organize the tools you already have and to think about them in a new way. Talking with a friend or loved one might be a great way to begin organizing a dopamine menu as well. Additionally, a dopamine menu does not need to be all-inclusive. Trying to list every possible activity can lead to feelings of frustration and overwhelm. Keeping it simple and listing between 3-5 activities for each section is a great way to focus on the options that you will consistently engage with.
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