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What’s always in your pocket and still hard to find?

One of my favorite things about 2024 is that we can romanticize almost anything.

We have a lot of problems as a society, but I’m really proud of us for putting our cokes in cute cups with good ice and finding such immense joy from it. Truly, I am. 

Dopamine hits are always in our pockets and still hard to find.

It’s never been easier to access a dopamine hit, and ironically it’s never been more difficult to make it last. 

Dopamine, also known as the “feel-good” hormone, is associated with the feeling of pleasure and motivation to seek out pleasure.

A dopamine menu is a curated list of pleasurable, healthy habits and activities that naturally elevate your dopamine levels, boosting happiness, motivation, and focus. They provide an actionable and sustainable approach to prioritizing your mental well-being.

I first heard the concept of a dopamine menu, very ironically, on Instagram. The idea was introduced on YouTube by author, Jessica McCabe, as a tool to manage ADHD.

I’m not a doctor, but I have a theory that technology has given us all a splash of our own attention challenges, whether they’ve been diagnosed or not. 

Because of that, I think we could potentially all benefit from creating our own dopamine menu, a go-to list of things that we can do throughout the day to keep our dopamine levels stable without relying on devices.

Here’s the breakdown of a Dopamine Menu:

Appetizers ☕️

These are simple hits of joy that can be done every day.

Since they’re not time-consuming, they can be enjoyed throughout the day whenever you need a break.

Entrees 🏃🏼‍♀️

These are your big boys, the main course, that you can count on to leave you satisfyingly full and content.

They should take you longer than your appetizers and will require some prioritization and planning to do, but they are always worth it.

Sides 🎧

This is for the habit stackers. Sides are something you can do, WHILE you do something else.

There’s a chance that these will make the necessary tasks more enjoyable - like listening to an audio book while you wait in the school car line.

Desserts 🍦

“Everything in moderation” is the motto for desserts IRL and when it comes to dopamine hits. Scrolling TikTok isn’t bad in the same way that blondie sundaes aren’t bad - they just can’t be all that you eat.

Try saving these for after you’ve gotten dopamine throughout the day from your other 3 courses first.

Specials ✨

Specials are just that… your special events. They require time and money.

You don’t get to do these every day but when you have one - it’s guaranteed to be good.

A study in the Journal of Neuroscience showed that when your brain receives a high concentration of dopamine, you’re likely to either repeat the activity that gave you the boost to receive the same benefits or try to find another dopamine-increasing activity to give you another hit.

This is why it’s so easy to get addicted to behaviors like scrolling reels, hours-long Netflix binges, or late-night snacking.

Instead of the race-for-pleasure-till-we-finally-nod-off-to-sleep-and-wake-up-ready-to-do-it-again, a dopamine menu encourages you to engage in healthy, sustainable activities that provide long-lasting dopamine effects.

We know what makes us happy, the problem is that we don’t think about needing it until we NEED it.

You don’t meal prep your grilled chicken WHEN you’re hangry. You go to Chick-fil-a. You waited too late.

Creating a personalized dopamine menu is your happiness meal prep.

Use this template to create yours!

Our screen time alerts are gonna be so mad about this.

Xo, The Salesgirls