We all have specific activities, people, and experiences that bring us joy. Even as young adults who find our calendars over-crowded with classes, meetings, work, volunteering, and more, it is important to find time to indulge in things that make us happy and relieve stress.Â
In 2020, Jessica McCabe, a YouTuber who runs the channel “How to ADHD” coined the idea of a “Dopamine Menu.” A “Dopamine Menu” mimics the idea of a typical menu you would see at a restaurant, but instead of food items, each section of the menu involves activities and experiences that can help people feel good and boost their mood. Dopamine is a neurotransmitter in the brain that involves rewards; it is released when you do something enjoyable, giving people feelings of pleasure, satisfaction, and motivation. McCabe originally created the dopamine menu to help her YouTube viewers with ADHD get the positive stimulation that their brains require. However, a few months ago, the idea of the dopamine menu began trending on TikTok, which has popularized the concept. People are now posting their own versions of the dopamine menu and spreading positivity through this creative outlet.Â
The dopamine menu is broken up into categories similar to an actual food menu. People commonly have a section for appetizers, entrees, sides, desserts, and even specials. Instead of the appetizer section listing pretzel bites and bread, however, it lists things like going for a walk, putting on your favorite playlist, or calling a friend. Similarly, the “dessert” section of the menu might feature sweet activities of going to a concert, making plans with a friend you haven’t talked to in a while, or participating in a random act of kindness.Â
Every individual person’s dopamine menu will look different, and that is the point. We all have different preferences and things that make us smile. My dopamine menu would feature the acts of FaceTiming a friend, traveling, going on a walk, trying a new coffee shop, drinking bubble tea, seeing a show or concert, and more. Your dopamine menu might be completely the opposite, and that is okay. It is your “restaurant” so it is your choice on what is presented to you as the “customer.”Â
Especially at a time when school is ramping up and jobs are in full swing, I encourage you to think about what would go on your dopamine menu. And don’t just let these menu items sit there and expire; take the time each day to select something from your menu and fully savor it. You deserve it.Â