Dopamine Menu

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Dopamine Menu

Starters or appetisers

Things that are quick and don’t suck you in. These are great to use as a break or before beginning a more daunting task.

Examples
  • Go for a walk
  • Yoga
  • Listen to a favourite song
  • Dance
  • Sit down with a hot coffee, iced coffee, or cup of tea
  • Tidy kitchen
  • Journal 
  • Meditate
  • Warm shower
  • Have a snack
  • Drink water
  • Use Pinterest to get inspired

    • Main courses

    Things that you enjoy that take a bit longer. These activities are known to “fill your cup”. They can be scheduled activities or ones that help you wind down at the end of the day.

    Examples
  • Play a boardgame
  • Puzzle
  • Visit with a friend
  • Go to the park
  • Read a book
  • Play an instrument
  • Cook a meal
  • Bake something
  • Go out with friends or family
  • Have a nap
  • Physical activity
  • Other hobbies
  • Try something new

    • Sides

    Things that you can add to other activities to make them more enjoyable.

    Examples
  • Podcasts
  • Audiobook
  • Music
  • White noise
  • Phone a friend
  • Body doubling(having another person present with you while you're doing a task)
  • Light a candle
  • Put on diffuser

    • Desserts

    Things that you often default to or that you may overdo it on. If you spend large amounts of time on these, they may not leave you feeling very good.

    Examples
  • Scroll social media
  • Text
  • Watch a favorite TV show
  • Go to the movies
  • Play video games
  • Go to Starbucks
  • Ruminate

    • Specials

    Things that bring you a lot of joy but that are expensive or less convenient. These are activities you may need to plan for and engage in less frequently.

    Examples
  • Book a vacation
  • Go to a concert, the theater, or a comedy show
  • Online shop
  • Visit the nail salon
  • Get a massage