A cheat sheet for happiness : The Dopamine Menu

TikTok truly is amazing. Some people think of the coolest things. A new sensation is sweeping our FYPs. The Dopamine Menu: It’s not a dish you’d find on a fancy restaurant menu, but rather a menu of daily delights—your personal list of joy-inducing activities.

Have you ever found yourself feeling low, craving that spark of joy, but unsure where to find it? We all have those moments, and that's where the concept of a Dopamine Menu comes in. Think of it as a personal recipe book for happiness—designed to boost your mood and lift your spirits when you need it most. It's your cheat sheet to feel-good moments, big and small, helping you unlock the power of dopamine, the "feel-good" hormone.

We all know that this little hormone is the key to our happiness, but a personal dopamine menu? Tell me more! Tiktok creator Payton Sartain brought it into the limelight this summer with a video that turned the mundane into the magical. She explained how a dopamine menu could save us from the clutches of social media overload. Her voiceover became the soundtrack to countless tiktoks, each one showcasing unique personal menus filled with tiny pleasures.

What is Dopamine and Why Does It Matter?

Dopamine is a neurotransmitter that plays a key role in how we experience pleasure. It's involved in motivation, focus, and even how we feel rewarded by life's little moments. Whether it's the satisfaction of completing a task, the warmth of a good laugh, or even enjoying your favourite meal, dopamine is the brain's way of saying, "That was great, let's do it again!"

When we're feeling down or uninspired, it's often because dopamine levels are low, making us feel unmotivated and joyless. A Dopamine Menu is a personalized way to create those sparks of joy, helping you navigate life's ups and downs with ease.

When we are stressed, aren’t eating well, not sleeping well or experiencing any form of discomfort, dopamine levels can plummet. I feel like I just described every woman in perimenopause and menopause!

How to Create Your Own Dopamine Menu

Creating a Dopamine Menu is simple but impactful. It’s all about identifying the little activities or moments that make you feel genuinely good. Here are some ideas to get you started:

Think of a restaurant menu. Start with the appetizers. Think of these as quick bursts of joy that take mere minutes. Dancing like no one’s watching around your kitchen. Savoring a snack, or snuggling up with your furry friend. These are your everyday pick-me-ups, the little things that kickstart your day with a smile.

Next, move onto the mains. These are more time-consuming activities that offer deeper satisfaction. Baking cookies, getting lost in a good book, or taking a leisurely stroll or a soulful yoga class. These are the moments that nourish your spirit and add substance to your days.

Don’t forget about the sides! These are the activities you can enjoy while multitasking. listening to a podcast, playing your favourite playlist, or lighting a candle—these small touches can turn even the most mundane chores into delightful experiences. (My new candle warmer is a recent and happy addition to my work space)

And then of course the desserts. These are the indulgences that you savour sparingly. Scrolling through Instagram, checking social media, or binge-watching your favourite show. They’re fun in moderation but their satisfaction can diminish if overdone.

And finally, the “specials.” these are the rare treats that aren’t always within reach but are pure bliss when they are. A spontaneous holiday, a splurge, or a facial —these are the experiences that add a touch of magic to your life.

Using Your Dopamine Menu

In a world where we’re constantly bombarded with the next big thing, the dopamine menu is a refreshing reminder to cherish the little joys that make life sparkle. It’s about noticing the world around you and embracing the small, everyday moments that add up to a happier, more fulfilling life.

So, my love, what’s on your dopamine menu today?