I don’t know about you, but some days my brain feels like a toddler who skipped a nap. Everything feels overwhelming, nothing sounds appealing, and somehow I end up scrolling on my phone for an hour while thinking about all the things I should be doing. You know the vibe. I’ll sit there thinking “I should be doing this or I really need to start that” and yet.. I cannot find the motivation. That’s when I discovered the idea of a dopamine menu, and honestly it changed how I handle those weird stuck-in-place days.
Instead of relying on motivation (which is frankly unreliable at best), you create a menu of little things that give your brain a boost. Then when you’re feeling low energy, overwhelmed, or a bit bleh, you just pick something from the list. No overthinking. No guilt spiral. Just a small reset.
Cait.. what on earth is a dopamine menu?
I’m so glad you asked angel. A dopamine menu is basically a list of activities that make your brain go “oh okay, we feel a bit better now.” The trick is organising them into categories depending on how much effort they take. Because let’s be honest — sometimes the idea of a 30-minute walk feels amazing, and sometimes brushing your hair feels like a full Olympic event. Your dopamine menu meets you where your brain is at, not where you think it should be. Let’s go through how you can build your own dopamine menu.
Starters: tiny little mood boosters.
These are the absolute easiest things on the menu. Low effort, low commitment, just enough to shift your mood slightly. Think of them as the mental equivalent of nibbling on some chips while you decide what you actually want to eat. Some of my favourites:
• stepping outside for fresh air
• making a cup of tea or coffee
• lighting a candle
• washing my face
• putting on one song I love
• cuddling my dog
• changing into comfy clothes
None of these fix your whole life, obviously. But sometimes they give your brain just enough of a nudge to move out of that stuck feeling.
Main courses: Things that actually fill your cup.
These take a little more effort, but they’re the activities that usually leave you feeling genuinely better afterwards. Not in a “I was productive and now I feel morally superior” way. More in a “oh yeah, I’m actually a human with interests and a life” kind of way. Examples might be:
• going for a walk
• reading a chapter of a book
• cooking something nice
• journaling
• doing Pilates or stretching
• playing a cosy game
• working on a hobby
These are the things that reconnect you with yourself a bit.
Sides: Making boring tasks a little less soul destorying.
Let’s be real: life contains chores. The trick is pairing them with something enjoyable so your brain doesn’t completely revolt. Some examples:
• podcast while cleaning
• music while cooking
• a comfort show while folding laundry
• lighting a candle while working
• setting a 20-minute timer and racing it
Suddenly the task isn’t just cleaning — it’s cleaning while listening to your favourite podcast. Your brain loves a little deal like that.
Desserts: The fun stuff in moderation.
Desserts are the things that are genuinely enjoyable but very easy to overdo. And listen — they’re still allowed on the menu. This isn’t about being perfect or hyper-productive. It’s about being intentional.
Things like:
• scrolling TikTok
• watching a comfort show
• online shopping
• doom-scrolling memes
• ordering takeaway
No shame here. Just maybe not the only thing on the menu.
How to build your own dopamine menu.
Making one is honestly the easiest part.
Grab a notebook, open your notes app, or scribble it on a random piece of paper and write four sections:
Starters
Main Courses
Sides
Desserts
Then fill them with things that genuinely make you feel good.
Not what you think should go there. Not the hyper-optimised productivity routine you saw on YouTube. Just real things that make your brain go “okay, that helped a bit.” Your list might include things like:
• doing your skincare routine
• sitting in the garden
• colouring
• making a fancy coffee
• reorganising a random drawer
• texting a friend
• playing a game
• reading in bed
The more personal it is, the better it works.
The magic of the dopamine menu.
The best thing about a dopamine menu is that it removes the pressure to suddenly become a perfectly motivated human. Instead of asking yourself: “How do I fix my entire life today?”. You just ask: “What looks good on the menu right now?” and sometimes that tiny decision is enough to get things moving again.
Some days you’re thriving, organised, hydrated, and doing Pilates like a wellness influencer. Other days you’re a slightly confused raccoon scrolling your phone and wondering how three hours disappeared. Both are part of being human. A dopamine menu is just a gentle way to give your brain little moments of joy instead of waiting for motivation to magically appear. And honestly? Sometimes a cup of tea, a good song, and five minutes of fresh air is exactly the reset you needed.
Love ya, Cait xo
