The viral “dopamine menu” trend is gaining popularity, as it promises to boost mood and productivity. Originating from Jessica McCabe, the creator of “How to ADHD” on YouTube, the idea is to create a list of activities that make you happy. This menu serves as a go-to list of things you can do throughout the day to avoid doom scrolling on social media and increase daily productivity. By engaging in quick, enjoyable activities that stimulate dopamine, the hormone responsible for happiness, individuals can break up their workday and find motivation to complete tasks.
Licensed psychotherapist Gary Tucker explains that dopamine is associated with reward circuitry and goal-directed behavior. By setting short-term goals with rewards attached to them, individuals can positively shape their productivity. This natural reward system can inspire and energize people to tackle tasks that they may have otherwise avoided. Pairing a dopamine-boosting activity with a boring chore, such as having a sweet treat after cleaning, can serve as an encouragement and reward system to increase task completion.
On platforms like TikTok, creators share footage of making their dopamine menus which are segmented by the length of time certain activities take. The menu typically starts with appetizer options like petting your dog, making your bed, or listening to your favorite song. The entrees are longer activities like journaling or going to the gym, while the desserts are indulgent activities like binge-watching a TV show or online shopping. There are also sides and specials, which are activities that can be done simultaneously with others or require more time, respectively.
Dr. Carla Marie Manly, an author and clinical psychologist, compares the need for dopamine to protein in one’s diet, emphasizing that the brain requires dopamine to function smoothly and keep individuals motivated. When feeling low, unmotivated, unfocused, or depressed, a stimulating dopamine surge may be just what is needed to get back on track. By incorporating activities from the dopamine menu into daily routines, individuals can boost their mood and productivity by engaging in activities that bring them happiness and motivation.
In summary, the dopamine menu trend is a popular method for boosting mood and productivity by engaging in activities that stimulate dopamine, the hormone responsible for happiness. By creating a list of enjoyable activities, individuals can refer to this menu to break up their workday, avoid social media distractions, and increase daily productivity. Pairing dopamine-boosting activities with boring or unpleasant tasks serves as a reward system to encourage task completion and increase motivation. Incorporating activities from the dopamine menu into daily routines can provide individuals with the necessary boost to improve mood, focus, and productivity.
