Your dopamine menu: 4 steps

"Focus and simplicity… once you get there, you can move mountains" - Steve Jobs.

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Dopamine menu | What is it, and how do you use it?

I know you're eager to create your own special dopamine menu, but let's first understand this new global trend and why you really need one. To explain this, we'll start by exploring dopamine itself.

What is Dopamine?

Dopamine is a chemical in the brain, a neurotransmitter known as the "happiness hormone." Neurotransmitters act as messengers in the brain and body. Unfortunately, it doesn't cause happiness, and this name is misleading. Dopamine is the substance in our brain that motivates us to act to achieve something good or avoid something bad.

It can also increase our focus on a task and help us start necessary tasks more quickly and with less effort (hello, procrastinators).

Dopamine performs several important functions:

• Creates a sense of pleasure and reward from an activity

• Regulates mood and emotions

• Enhances learning and memory

• Regulates hormones

• Controls motor control and coordination

• Improves attention and concentration

If you're familiar with this situation, you probably know how dopamine works: That same feeling when you've spent many hours on social media or watching a series and feel apathetic, finding it hard to start planned useful activities or work. People now call this a dopamine pit.

By the way, dopamine deficiency is common in depressive disorders, one of the main symptoms of which is anhedonia - a lack of desire and motivation to act.

Recent studies show that people who spend too much time on social media have smaller areas of the brain that produce dopamine and, therefore, likely have less dopamine. Less dopamine means less motivation, life satisfaction, and curiosity about things. When we get constant dopamine hits from our phones, other aspects of our daily lives become less exciting.

What is a Dopamine menu?

Simply put, a dopamine menu is a list of activities that bring you joy and make you feel good. These activities promote a healthy dopamine release, unlike the excessive release caused by social media.

This menu should be used when you need a short break, have an important task ahead of you during the day, or want to fill your free time with something pleasant.

Jessica McCabe first introduced this concept on YouTube.

How do you use it? Well, it's like any menu.

When you're hungry and planning to eat deliciously at a restaurant, you choose from the menu what will satisfy your hunger. It's the same with the dopamine menu! When you need a break or rest - you can open the dopamine menu and choose what healthy and pleasant activity you'll fill it with.

You can also plan a whole diet! "What from the menu will I do today?" "What options for (dopamine) breakfasts do I have?"

A dopamine menu can be useful for lacking motivation, low energy, or overstimulation.

What categories of dishes (activities) should be in a dopamine menu?

Main dishes: Things you enjoy but that takes a bit more time. These are often activities you've wanted to start doing for a long time but have yet to get around to. People often say these activities "fill me up." These can be planned or spontaneous activities that help you relax at the end of the day.

Seasoning: You can add to other activities to make them more enjoyable.

Desserts: Activities you often do by default or that you might overdo. If you spend too much time on them, you might feel less good (like social media, TV series...). You can still "order" these menu items. It's just good to know how and when to "consume" them in moderation.

Snacks: Quick activities that don't overly engage you (meaning they only stimulate you a little, as social media does). They're great for a break or before starting a more complex task.

50 ideas for your dopamine menu in a cheat sheet 👇

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

P.S.: We are reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.