Feeling down? Try a dopamine menu. The wellness trend (currently going viral on TikTok) is all about hacking your way to a better mood. On social media, users share carefully curated journals [1] decorated with lists of activities meant to cultivate happiness and improve mental health. In a July TikTok [2], content creator and mental health advocate Payton Sartain [3] describes dopamine menus as "your go-to list of things you can do to feel good throughout your day so you don't default to doomscrolling on social media [4]." In another TikTok [5], a creator breaks down their dopamine menu by categories like "starters" (feel-good activities that don't take too much time), "mains" (for when you have more time), "sides" (things you can pair with undesirable tasks to make them more enjoyable), and "desserts" (activities best enjoyed in moderation).

Some say dopamine menus work especially well for neurodivergent minds [6], giving people a visual feel-good tool. But anyone is capable of making and benefiting from a dopamine menu, so long as you're willing to put in the work. If you're interested in learning more about dopamine menus (and maybe even making one of your own), we asked mental health experts to explain how they work and how to make them more effective. Read on to find out what a dopamine menu is, plus some expert-approved tips for making your dopamine menu work best for you.

Experts Featured in This Article:

Payton Sartain [7] is a content creator and mental health advocate, and one of the originators of the "dopamine menu" trend.

Stacy Thiry [8], LMHC, is a licensed mental health counselor at Grow Therapy [9].

Maddy Ellberger [10], LCSW, is a licensed psychologist, therapist, and the founder of Downtown Behavioral Wellness [11].

What Is a Dopamine Menu?

"A dopamine menu is a simple, personalized way to take care of your mental well-being by engaging in activities that keep your brain's reward system working smoothly," says therapist Stacy Thiry, LMHC. "The idea is to have a menu of go-to activities that you can choose from, depending on your mood or energy level, so you can keep your dopamine levels balanced." Dopamine menus aren't entirely new to psychologist Maddy Ellberger, LCSW, who sometimes sees them referred to as "accumulating positive experiences" in dialectical behavior therapy (DBT).

"The way I understand this trend, the dopamine menu is a list of activities that one creates for themselves to engage in for enjoyment, pleasure, relaxation, etc." Ellberger says, emphasizing that this requires intention and mindfulness. Experts agree that dopamine menus can help boost your mood when you're feeling down, discouraged, or unmotivated. "I like these options written out for me in menu form, because it's easy for me to reference that menu when I'm feeling sluggish, unmotivated, or like I need a mood boost," Sartain says of her own viral dopamine menu. "It's like having a cheat sheet to myself when I'm feeling low or un-inspired."

How Do Dopamine Menus Work?

The idea is that the activities listed on your dopamine menu will help naturally increase the amount of dopamine in your brain. "Dopamine is your brain's reward system. It's a neurotransmitter that plays a big role in helping you feel pleasure, motivation, and even happiness," Thiry says. "Think of it as the 'feel-good' chemical that kicks in when you achieve something — no matter how small." But contrary to popular belief, dopamine isn't just about happiness.

"It's also an unsung hero of motivation, which is why when we do something or achieve
something meaningful, it actually increases the likelihood that we'll engage in more goal-oriented activity," Ellberger explains. Beyond mood and motivation, dopamine helps with focus, learning, and control, which means dopamine menus have many potential benefits. "When your dopamine levels are balanced, you tend to feel more energized, motivated, and ready to tackle life," Thiry says. "But when those levels drop, it can leave you feeling drained, unmotivated, or even depressed."

How to Naturally Boost Dopamine

When thinking about what to add to your dopamine menu, it pays to know what naturally boosts dopamine in the first place. "Basically anything that makes us feel accomplished releases dopamine," Ellberger explains. "Whenever we do something that reminds us of our capacity to succeed we are activating dopamine." Below are a few ways to give your dopamine levels a boost, as recommended by Thiry.

• Exercise: "Getting moving is a great way to increase dopamine," Thiry says. "Physical activity triggers the release of dopamine, which can help lift your mood and reduce stress." Whether it's running, jogging, yoga, or biking, movement (big or small) [12] can trigger those "happy chemicals" in your brain.
• Eat Well: According to Thiry, certain foods can also help boost dopamine production. She specifically points to bananas, almonds, eggs, and lean proteins (like chicken and fish) which are high in tyrosine (a building block for dopamine).
• Get Enough Sleep: It's not the most glamorous thing to add to a dopamine menu, but sleep has a powerful impact on dopamine. "When you're well-rested, your brain can regulate dopamine better, helping you feel more alert and motivated during the day," Thiry says.
• Mindfulness and Meditation: "Taking time to relax and be present can lower stress and boost dopamine naturally [13]," Thiry says. "Whether it's through meditation, deep breathing, or just being mindful throughout the day, this practice helps your brain reset."
• Get Some Sun: Going outside [14] can be a quick way to boost your dopamine. "Spending time in the sunlight can help increase dopamine levels, so getting outside for a little bit each day can make a big difference in how you feel," Thiry says. She recommends 10-15 minutes of sunlight first thing in the morning for best mood-boosting results.
• Accomplish Small Tasks: Dopamine is released when we feel accomplished, so start by crossing the smaller things off your to-do list. "Breaking bigger tasks into smaller, manageable ones and finishing them gives you a little dopamine hit, helping you stay motivated and productive," Thiry says.
• Practice Gratitude: "When you practice gratitude — whether it's through journaling, expressing thanks to others, or simply reflecting on the good things in your life — it triggers the brain's reward system," Thiry says. "This practice activates areas of the brain associated with dopamine release, particularly in regions tied to pleasure, motivation, and social bonding." Gratitude also reinforces positivity [15], which teaches the brain to keep seeking out good experiences, boosting dopamine over time.

How to Make a Dopamine Menu

Now that you know what boosts dopamine, our experts also have some specific recommendations for making a dopamine menu of your own. While Ellberger doesn't think there's an exact formula for a guaranteed dopamine kick, "part of what makes the dopamine menu great is that it forces each individual to slow down enough to identify what actually makes us feel pleasure, joy, satisfaction, and accomplishment," she says. "Rather than focusing on the idea that there are certain activities you must do to release dopamine, I would much more strongly advise that you think about what in your life is a value add, and how you can schedule that activity, experience, or moment into your life with intentionality."

As helpful as they can be, dopamine menus are not quick fixes for serious mental health conditions. If you need extra support, contact a mental health professional for personalized care. Also worth noting: when it comes to mental health, everyone is different, so what works for one person, might not work for someone else. "You will lose the value of practicing accomplishment and getting the dopamine release when you're more focused on feeling like a certain activity or experience 'should' make you feel a certain way," Ellberger says. "Just have fun with it." To help, Sartain recommends breaking your dopamine menu up section-by-section:

• Appetizers: "On your dopamine menu, 'appetizers' are things you can do in under 10 minutes to turn your mood around, or give you an extra boost of mental energy," Sartain says. Her favorite appetizers include listening to her favorite song in the car, doing a quick clean, or crossing something off her to-do list.
• Entrees: "'Entrees' are activities, hobbies, or actions you dedicate more time during your day to — think 30 minutes or more," Sartain says. For her, this might mean doing an "everything shower" or making a home-cooked meal. Any act of care that takes a little more time fits the bill (and the mood boost that follows is ultimately worth the time investment).
• Desserts: "'Desserts' are dopamine boosts that are deployed in moderation," Sartain says. "Dessert could be getting a drink with some friends, online shopping, or ordering my favorite meal in."

Now that you have an idea of what to add to your dopamine menu, here are a few more tips from Thiry to make sure your menu works well for you.

1. Think About What You Love: "Start by listing activities that make you feel happy or accomplished," Thiry says. "It could be anything from going for a walk [16], painting, cooking, or even spending time with loved ones. Anything that naturally boosts your mood belongs on the list."
2. Mix It Up: Not everything has to require the same amount of time commitment. Thiry suggests a mix of quick activities (like stretching or deep breathing [17]), medium-length projects (like cooking a meal), and longer-term goals (like completing a workout or finishing a project). "This way, you'll have something to choose from whether you have five minutes or a whole afternoon."
3. Set Small, Achievable Goals: "Break down bigger tasks into smaller, manageable ones," Thiry suggests. "Every time you finish one, you'll get a little dopamine boost. Plus, checking things off your list feels really satisfying."
4. Make It Part of Your Routine: To feel the effects of your dopamine menu, consider incorporating these activities into your day-to-day life. "Whether you're feeling low or just want to maintain a positive mood, having your dopamine menu handy can help you stay on track," Thiry says.
5. Experiment and Adjust: Your dopamine menu doesn't have to be perfect right away. "Pay attention to how you feel after doing certain activities. Some may give you a big mood boost, while others might not have the same effect," Thiry says. "Tweak your menu until it feels just right for you."

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