Hey babe,
We all have days when our motivation feels low, and our energy is stuck in neutral. On those days, you might need a little extra help to boost your mood and reset your mindset. Enters the dopamine menu: a personalized list of activities that sparks joy, energize your mind, and give your brain the motivation it craves.
In this post, we’ll explore what a dopamine menu is, when to use it, and how to incorporate it into your self-care routine by using your self-care planner for maximum impact.
What Is a Dopamine Menu?
The Dopamine Menu page from our Self-Care Planner
A dopamine menu is a curated list of activities or habits that naturally stimulate dopamine production in your brain. Dopamine is the “feel-good” neurotransmitter that plays a role in motivation, pleasure, and focus. By intentionally engaging in dopamine-boosting activities, you can improve your mood and find the drive to tackle your day.
Your dopamine menu should be tailored to your unique preferences and lifestyle. Activities could range from movement-based options like dancing or taking a brisk walk to creative outlets like journaling or painting.
When to Use a Dopamine Menu?
Here are a few scenarios where a dopamine menu can work wonders:
1. During low-energy mornings: If you’re dragging your feet, start your day with something uplifting from your menu.
2. After a stressful situation: Reset your emotions by focusing on a calming or joyful activity.
3. When you’re stuck in a rut: A quick dopamine boost can help you break out of mental fog or procrastination.
4. As a self-care break: Regularly integrating these activities into your schedule helps build resilience and prevents burnout.
How to Create and Use Your Dopamine Menu in Your Planner
Incorporating your dopamine menu into your self-care planner helps ensure you actually use it. Here’s how to get started:
1. Create Your Menu
Start by brainstorming a list of activities that make you feel good or give you a sense of accomplishment. You might include:
• Listening to upbeat music or a favorite playlist
• Spending time outdoors
• Drinking a warm cup of tea
• Decluttering a small space
• Trying a new recipe
• Stretching or yoga
• Painting, crafting, or journaling
Pro tip: Categorize your activities by time or energy level. For example, low-energy options (like reading) vs. high-energy options (like a dance break).
2. Incorporate It into Your Planner
Daily Pages:
Dedicate a section in your planner for “Mood Boosters” or “Dopamine Menu,” listing one or two activities you’d like to try that day.
Weekly Check-Ins:
At the start of the week, choose a few menu items to prioritize based on your schedule and needs.
Track Your Mood:
Use a mood tracker in your self-care planner to note how each activity impacts your day. This helps identify which options work best for you.
3. Use It Intentionally: Keep your dopamine menu handy for when you’re feeling unmotivated or overwhelmed. Build small dopamine-boosting activities into your daily routine, even on good days, to reinforce a consistent sense of well-being.
4. Reflect and Adjust: As you use your menu, take time to reflect. Are some activities more effective than others? Update your menu seasonally or as your interests change to keep it fresh and inspiring.
Why It Works
The beauty of a dopamine menu is its simplicity. When you’re feeling down or stuck, decision fatigue often makes it hard to think of ways to help yourself. By having a pre-made list of feel-good activities, you take the guesswork out of self-care and give your brain the boost it needs to feel more motivated and happy.
Incorporate a Dopamine Menu in Your Self-Care Practice
Whether you’re using a digital planner or a physical one, your dopamine menu can become an essential self-care tool. By building it into your daily routine, you’ll be better equipped to handle stress, lift your spirits, and rediscover your energy on even the toughest days.
Give it a try and let me know what’s on your dopamine menu—I’d love to hear how this tool transforms your self-care routine!
Get your printable Self-care Planner HERE!
