Are you someone who grabs your phone as soon as you wake up and ends up dying from that dopamine hit? Even though we all know this isn’t serious or prudent, we still find ourselves glued to the screen for minutes and hours. Well, if you’re looking for an alternative to tap into your dopamine surge, then in a rather mindful way, TikTok’s latest wellness trend ‘Dopamine Menu’ is perhaps one strategy effective to lift your spirit.
What is the ‘Dopamine Menu’?
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As the term sounds, the ‘Dopamine Menu’ is self-explanatory. It is a mental wellness tool to tap into your pleasure hormone dopamine. The dopamine menu is a simple and personalized way to elevate your mood by engaging in activities that trigger the release of dopamine, a neurotransmitter linked to pleasure and motivation. Like an executive chef intricately arranging a menu, you engage in mood-enhancing activities. Well, this menu should be personalized to get maximum benefits. Although this trend has been popularized by TikTok creators recently, psychologists believe that the ‘dopamine menu’ is not entirely new, but clinically it is implemented in Behavioral Therapy dialectics (DBT) and is often referred to as ‘accumulating positive experiences’. The ‘dopamine menu’ trend has captivated social media users after TikTok creator Payton Sartain shared a video about how creating a dopamine menu can help her avoid doomscrolling. This inspired other creators to create their own menus. Managing the dopamine menu is quite easy. All you need to do is make a list of activities that bring you joy and relaxation.
How to increase dopamine?
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Exercise: Physical activity can easily reduce stress. Whether it’s a brisk walk, yoga, or a workout, exercise helps increase dopamine production. Eat more protein and cut back on saturated fat: A balanced diet can do wonders for your mood. Tyrosine-rich foods like bananas, almonds, eggs, lean proteins (like chicken and fish), and dark chocolate help produce dopamine. Get enough sleep: Unfortunately, sleep takes a backseat when we’re in the rat race. But quality sleep is not only key to health, it also helps regulate dopamine receptors in the brain. Getting 7-9 hours of sleep can improve your mood. Meditation: This is not a glamorous activity, however, mindfulness, deep breathing exercises and meditation help reduce stress and in turn boost dopamine naturally. Get enough sunlight: Yes, that’s right. The cheapest way to boost your dopamine is to sunbathe. 10-15 minutes of sun exposure in the morning brings miraculous benefits.
Ideas for creating your dopamine menu
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The dopamine menu is similar to the five-course menu.
Appetizer
These are activities you can do in less than 10 minutes to boost your dopamine levels. Enjoying your favorite music, doing some stretching, or cuddling with a pet can be your appetizer.
Appetizer
Just like the main course of your meal, Appetizers are complex activities and require more time. Any activity that requires you to spend 30 minutes or more falls into this category. For example, soaking in a relaxing bubble bath, basking in the scent of your favorite flower, and sipping some wine can lift your mood. Or perhaps, cooking your grandmother’s special recipe or tuning in to your favorite podcast might do the trick.
beside
Side dishes always come with the appetizer. Similarly, in the dopamine menu, you can incorporate some activities you can do alongside your mundane tasks. For example, listen to music while doing the dishes, or light a candle in the evening while you relax on the couch, or listen to an audiobook while you’re dusting.
Dessert
You can enjoy desserts from time to time. Please note that these should only be done in moderation. You can watch Netflix and relax, order your favorite food, play games, or shop online.
Promotion
It’s not often you find specials on restaurant menus. Likewise, get a massage, get a manicure, book a vacation, go to a concert, or go out for drinks with friends. Go ahead and get your dopamine menu sorted! (Photo courtesy: Warehouse)
