How to create your own "Dopamine Menu"

This semester has gone by so quickly, with midterms looming this week. Around this time of year my room is a mess, I tend to stress more than I relax and, my self-care is lacking. This is when I try to take some time to pause and reset. 

This week is very busy, with multiple midterms, homework assignments and, a capstone deliverable due. This means I will be eating quick meals and spending long hours in the library studying. But next week, after fall break, I will hopefully have more time to relax and recharge.

Lately, there's been a trend on TikTok called the "Dopamine Menu", where people online share the activities that trigger their body's dopamine response and boost their mood. This trend helps people realize the things that they love to do in their free time and, make it a priority in their life. It got me thinking about my own Dopamine Menu, which might look something like this: 

Appetizers: Painting my nails, cleaning and organizing my room or, making my favorite coffee.

Main Course: Cooking a comfort meal, going to the gym, sitting on my porch with a book or, going second-hand shopping. 

Side Dishes: Going on a walk with my roommates, facetiming my long-distance friends or, watching my favorite fall movies like When Harry Met Sally and Notting Hill. 

Dessert: Trying a new coffee shop, baking cookies or, watching one of my favorite shows, New Girl or SATC. 

Special: Visiting a friend out of town or, attending a concert. 

Your own Dopamine Menu can include anything that brings you joy, whether it is as small as painting your nails your favorite color or something bigger like attending a concert of your favorite artist. This trend is a great way to visualize and prioritize the activities that make you happy, encouraging you to "order"  from your own menu and take time for self-care. This semester I hope to take the time to do these activities that I enjoy, hopefully boosting my happiness and making me more productive overall. 

What would be on your Dopamine Menu?