What Is a “Dopamine Menu?” & Tips for How to Make One

If you’ve ever competed in a race, think back to that instant feel-good vibe you experience when you cross the finish line. And, if you’re not a runner, insert another personal or professional achievement. Can you recall that feeling of pure bliss when you completed it? That is what we call a dopamine rush! 

Dopamine is a neurotransmitter involved in the function of many areas of the body, such as digestion, sleep, learning and emotional health, including how one feels pleasure and reward. While other neurotransmitters, such as serotonin, also boost your mood, dopamine is a bit different because it’s linked to reward and motivation. Essentially, you feel its release as you mark something off your list—big (a marathon) or small (finishing up meal prep for the week).

That’s where a “dopamine menu” comes in. Influencers have catapulted this idea into popularity. A dopamine menu is filled with activities and tasks that leave you with a sense of reward once they’re done. When you need a feel-good hit, you can choose something on your menu to improve your mood.

Honestly, this new trend is pretty fun, and it’s one we can get behind. Here’s what you need to know about its potential health benefits, plus how to set one up for yourself.

The Health Benefits of a Dopamine Menu

A dopamine menu isn’t evidence-based. In fact, most info available on this trend is anecdotal. With that said, a dopa-menu has become popularized for those with attention-deficit/hyperactivity disorder (ADHD). Research suggests that there may be problems with the brain’s reward system in ADHD, leading people with the disorder to be essentially deficient in dopamine. This may make people with ADHD seek out pleasurable activities that will help them release these rewarding chemicals., Rather than seeking out potentially harmful or maladaptive activities (even scrolling social media mindlessly!), the dopa-menu can step in.

Now, when it comes to an over-the-counter, natural prescription for dopamine, there are no studies to back this up. However, when we look at the nature of how dopamine functions, and its release in response to completing a goal as a reward or pleasure response, then it makes sense that choosing from a daily menu of offerings tailored to an individual’s preferences would elicit a feel-good feeling. The dopamine menu name just offers a buzzword for individuals (and the media) to remember and play off of. 

“Since there is low risk to creating a dopamine menu, it can be really helpful for someone who has ADHD, depression, sleep deprivation, anxiety and more, making it an easy trend to jump on,” says intuitive-eating dietitian and wellness advocate Meme Inge, M.S., RDN. “Seeing a dopamine menu written out may be a helpful way to determine what would be most beneficial for an individual at that moment. Not only can it help remove some of the mental energy in figuring out what to do to help oneself, but it can also help individuals feel more energized and invigorated when going through their daily routines,” she explains.

Creating a dopamine menu will assist you in identifying the things you like to do. When you’re stressed, in a low mood or distracted and more likely to reach for your phone for a hit of dopamine, you can instead turn toward your list and choose something that really does make you feel good. “Taking the time to plan and write out activities adds some accountability and (for some) can increase the likelihood they will follow through,” says Dana Angelo White, M.S., RDN, a cookbook author and certified athletic trainer.

While we don’t advise using it to treat specific medical conditions, we can promise you it’s a fun, feel-good activity that poses little to no harm. Here’s how you can create your very own dopamine menu.

How to Create a Dopamine Menu

There is no one-size-fits-all approach to creating a dopamine menu, which is probably one of the perks of this health trend. And, as with most things when it comes to health and wellness, you need to take into account your personalized needs—nutritionally, physically, financially, schedule-wise—to identify what would make the most sense to go on your menu. 

Step one is listing “all the things that make you feel pleasure, satisfaction or motivation. You can be as basic or creative as you want for a dopamine menu,” says Inge.

Next, organize this list by time to complete. “It’s common to organize menus by length of the activity. For example, “entrees” take longer to complete, while “appetizers” are shorter in duration,” says White.

To create your own dopamine menu, Inge suggests considering breaking up your activities into the following categories. She also shares a few starting points for inspiration as you plan what dopamine-stimulating activities would work best for your lifestyle. 

• Appetizers: These activities are shorter in duration, around 10 to 15 minutes. For example: preparing a balanced snack while listening to music, going for a quick walk around the block or completing a meditation.
• Main Courses: These items usually require a bit longer time block, but with that, also offer a potential greater dopamine payoff. For instance, meeting up with a group of friends for coffee or a meal, taking a workout class or getting a massage are all ideas for this category of your dopamine menu.
• Side Dishes: Similar to the appetizers, these activities are shorter in duration, and usually involve some sort of “helping tasks,” says Inge. Think making your bed, unloading the dishwasher, putting away the laundry or cleaning the bathroom. These may not automatically scream “pleasurable activity” to you, but they allow you to cross off to-dos and can leave you with a sense of motivation.
• Desserts: Items labeled under this category are typically rewards after you’ve marked off the other “necessary” dopamine fixes, such as completing a work project. These involve activities such as watching your favorite TV series, scrolling social media or playing a game on your device. These should be incorporated more mindfully in your routine. 
• Specials: Last, but certainly not least, this is your “on-occasion” menu section that isn’t done regularly but can leave you with a long-lasting dopamine rush. These activities may include attending a concert or event, completing a race or going on vacation.

While all these menu sections can fit in a dopamine menu that offers balance and promotes a healthy lifestyle, “like in real life, there’s nothing wrong with picking something off the dessert menu, but you probably won’t feel your best if you’re only eating desserts. So, just like in nutrition, variety is best,” says Inge.

Using a Dopamine Menu

You have a lot of creative freedom when designing a dopamine menu that fits your lifestyle, meaning there is no hard set of rules on how to use one. However, before you get too far into this trend, White suggests giving whatever version of the dopamine menu trend you prefer a try. For some, this may involve keeping a mental list, and for others, it may be writing items down in the above categories. 

Once you’ve identified that the dopamine menu practice suits you, it’s best to consider how your life will continue to benefit from regular inclusion of it and use that as a starting point to make it a daily habit. For instance, if you recognize that midafternoon you start to feel a crash in your productivity, and the weather permits for you to take a 15-minute power walk (or this quick workout), then schedule it into your calendar. Not only will this increase your feel-good hormones, but it will also help log a few extra steps, benefiting your total wellness routine as well. 

Similarly, while the dopamine menu trend isn’t directly about food, that shouldn’t deter you from incorporating food-based activities into your menu if you find enjoyment in them. “Any course on a dopamine menu can be about food,” says White. “Packing a snack for a long run or an entree that involves shopping for and cooking a seasonally inspired recipe” all count. And, for what it’s worth, when incorporated routinely, these habits can have positive effects on your health too, such as increasing your intake of produce and offering more energy for your workouts. 

The Bottom Line

If you’re looking for an immediate pick-me-up, nutrition experts suggest the dopamine menu trend may be worth your while. Dopamine, a neurotransmitter involved in feelings of reward and pleasure, offers an instant mood boost when you complete a goal. The beauty of the dopamine menu is that it offers individuals a tangible tool to rely on when they need an instant reward based on their interests throughout their day.