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In today’s rapid-speed world, it can be easy to lose focus and motivation. Finding the desire — not to mention the energy — to set and stick to goals can be tough when the payoff seems so slight: "Great, I did the shopping, finished my work presentation and ferried the kids to soccer practice. Now — yay! — I get to start on the next hundred items on my to-do list.”
No wonder a feeling of depletion can creep in — especially when this fast pace means that your moments of real pleasure have become all too rare. When you're looking for a lift, an injection of happiness, what you really need is a rush of dopamine. This is where the viral trend of creating a "DopaMenu" comes in.
What is dopamine?
Dopamine is a neurotransmitter, a chemical that communicates messages between nerve cells in the brain and the rest of the body. It acts as a trigger to the brain’s reward system, which evolved to encourage us to engage in activities we need to survive, like eating, drinking, sleeping, and reproducing.
Beyond these life-sustaining basics, this “feel good” chemical is released when we do things we enjoy, to motivate us to keep doing them. “It’s like the brain’s way of giving you a little gold star when you do something rewarding, whether it’s checking off a task, eating something delicious or simply having a good conversation with a friend,” says Arielle Pinkston, a therapist in Elk Grove, California.
This activation of the reward center in turn enhances our motivation levels, research shows. “Dopamine encourages us to seek out rewarding experiences and keep pursuing goals that yield a sense of accomplishment,” says Mary Poffenroth, Ph.D., a biopsychologist and author of Brave New You.
Why is dopamine so important?
You may have seen #DopaMenu trending on social media this year with users sharing tips for tapping into the happy brain chemical to increase happiness, energy and motivation.
Low levels of dopamine have been linked in studies to a variety of conditions including major depressive disorder, ADHD and seasonal affective disorder (SAD). Even if you aren’t living with any of these conditions, a dopamine dip can lead to feeling unmotivated and unfocused.
Fortunately, increasing your levels can be surprisingly easy. And you don’t have to rely on chance — finding money in the pocket of your old jeans or snagging the store’s last Nintendo Switch the day before your teen’s birthday— to have a feel-good moment. There are things you can do yourself to spark a dopamine rush.
Think about what you were doing the last time you felt a jolt of joy. Since dopamine activates the brain’s reward center, jumping back into that same activity will likely give you a similar rush of pleasure. “Intentionally creating small, dopamine-boosting moments throughout your day can be a game-changer,” Pinkston says.
That’s where the dopamine menu — a personalized list of activities designed to give you a healthy, natural dopamine boost — comes in. It’s a way of arming yourself with the tools to turn around a down day or flip your outlook from meh to motivated.
“By proactively engaging in certain activities that naturally increase dopamine levels, we can tap into dopamine’s power to improve productivity, enhance mood, and elevate overall well-being,” says Shun Huddleston, Ph.D., a clinical psychologist in Houston.
Putting together your own DopaMenu
A dopamine menu is all about balance and intention. Ideally, it includes a variety of activities — both big and small — that stimulate different aspects of your life. Creating your own go-to list of options ahead of time makes it easier to find feel-good things to try when your mood and motivation are at their lowest. “By mastering how to boost dopamine, you’re not just reacting to life. You’re actively shaping your day to be more fulfilling and rewarding,” Huddleston says.
Want to try it out? Here are some suggestions to get you started.
Appetizer
These are low-effort dopamine boosters; you can do them throughout the day to get a quick burst of good feelings.
Entrees
DopaMenu entrées are happy-making activities that may take more time, planning or energy, but they provide more lasting dopamine rewards.
Dessert
Some dopamine-boosters are like sweets — they work best as an occasional treat. Moderation is key. “These feel great in small doses but can become problematic if you overindulge,” says Huddleston. “The risk is that they can lead to dependency, overstimulation, or even dopamine depletion if relied on too often for that feel-good effect.”
- Scrolling through TikTok and other social media
- Binging your favorite show
- Playing video games
- Online shopping
- Eating chocolate or other sugary foods
The bottom line
Adding mini moments of joy to your day can help keep your mood up and your motivation steady. “It’s not about making huge changes,” says Pinkston, “but about sprinkling in little things that make you feel good. They remind you that even when things get tough, life is still full of positive moments.”
Oona Metz, L.I.C.S.W. is a clinical social worker, certified group psychotherapist and a fellow of the American Group Psychotherapy Association who practices in Boston, Massachusetts. In addition to her practice, where she specializes in treating women navigating divorce, she writes and speaks on relationships, divorce, and group therapy locally and nationally.
