54 Inspiring Dopamine Menu Ideas
Do you need some inspiration for quick and easy things to do that make you happy – fast?
If you’re spending too much time scrolling – or if you’re just too caught up in the rush of everyday life – then a dopamine menu is your go-to list of all the small and effortless pleasures that immediately lift your spirits.
A dopamine menu is a curated list of activities that instantly boost your well-being, whether that’s lighting a scented candle or reading a book in the garden.
And a dopamine menu gives you that same hit of pleasurable chemicals you’d get from scrolling your phone – except in the form of activities that are actually good for you.
Why do you need a dopamine menu? Well it comes in handy when you’re too tired, uninspired or anxious to think of nice things to do for yourself.
You can design your own dopamine menu based on your tastes and preferences, and fill it with whatever brings you joy. Reach for your menu whenever you need a quick pick-me-up (a dopamine menu contains only manageable tasks that don’t require a lot of time, effort or money).
I love my dopamine menu because it’s an easy reference whenever I need some ideas. And because it motivates me to do something joyful even on the busiest days.
A dopamine menu is a great reminder that you don’t have to wait for the weekend – or a grand vacation getaway – to inject some happiness into your life.
Here are some inspiring dopamine menu ideas:
1. Take a walk around the block. Pull on your tennis shoes and take a quick 15-minute stroll to get your blood flowing and shake off stagnant energy.
2. Have a glass of freshly-squeezed juice. Dig those oranges out from the back of your fridge and make a delicious mocktail topped with ginger and mint.
3. Light a scented candle or some incense.
4. Spray on some of that perfume that you’re saving for a special occasion (and that might go bad soon).
5. Listen to an episode of your favorite podcast or browse for some new ones to love.
6. Take a warm shower with your favorite scented body wash and scrub.
7. Whip up a bowl of your favorite easy comfort food, like buttered popcorn or creamy mashed potatoes with dill.
8. Listen to a 15-minute calming guided meditation (scroll through the Insight Timer app for thousands of free meditations).
9. Do some gentle yoga stretches in bed (this and this are great YouTube videos).
10. Make a quick sketch in pencil (flip through the photos in your phone for inspiration).
11. Reach out to a friend that you’ve been meaning to message.
12. Spend 15 minutes doodling a series of lines and circles.
13. Read the first chapter of a new book and write a few sentences about your first impression.
14. Make a list of 10 things you’re grateful for right now. Describe each thing with detail and emotion.
15. File your nails and paint them in a neutral, effortless color.
16. Create a playlist for this month that perfectly captures the mood of this season.
17. Set a timer for 20 minutes and see how much clutter you can clear away.
18. Put on a song you love and dance to it freely, letting your body move however it wants.
19. Do 20 jumping jacks to get your heart rate going if you’ve been sitting or laying down for awhile.
20. Put on an indulgent face mask (or make a quick homemade one from ingredients like honey and yogurt).
21. Make your bed and top it off with some linen spray. Use a different selection of pillows or throws for a change.
22. Stand outside in the sun for a few minutes, or open a window to let in some fresh air.
23. Go through your closet and find an item to donate.
24. Listen to the first chapter of an audiobook (Librivox has a lot of free open-sourced ones, including lots of great classics).
25. Write a list of 10 positive affirmations that you need to hear right now. Write them as if you were comforting your best friend.
26. Write down your 3 main priorities for tomorrow and reduce the overwhelm of an overflowing to-do list.
27. Pull a tarot or oracle card and journal about what resonates in its message.
28. Give yourself a foot massage with your favorite essential oil or scented lotion.
29. Moisturize your cuticles.
30. Have your favorite snack (tortilla chips, pretzels) in your fanciest bowl or fine china.
31. Flip through a print magazine and read one article that interests you most.
32. Take 5 calming deep breaths and feel the air in your lungs.
33. Make a new Pinterest board about things you’d love to manifest into your life this month.
34. Gather some leaves, small flowers or greenery and press them inside a thick book. Start a collection and organize new specimens by season.
35. Listen to a feel-good album that was your favorite growing up.
36. Open up your favorite social media app (without scrolling!) and write brief comments to 3 of your favorite content creators about how much they inspire you.
37. Browse Pinterest for inspiring quotes and write down your 3 favorite quotes in a Commonplace Journal.
38. Go through your phone and delete any apps you’re no longer using. Go through your social media and unfollow anyone who makes you feel envious or jealous.
39. Go through your inbox and delete all emails that don’t require your reply.
40. Start a jigsaw puzzle or crossword.
41. Make a vision board on Pinterest to use as your laptop or smart phone screensaver.
42. Throw together a refreshing fruit salad with the odd bits of fruit in your fridge.
43. Gather the odd souvenirs you have laying around like ticket stubs, restaurant receipts, stickers and napkins. Start a junk journal and glue them all together alongside with a few notes and dates for reference.
44. Make yourself a cup of your favorite fragrant tea and add some mint, lemon or herbs to taste.
45. Go outside barefoot for a minute and feel the tiles/grass/ground under your feet.
46. Do a page of an adult coloring book.
47. Sew, knit, crochet, mend or embroider.
48. Flip through some old magazines and create a collage with the imagery that strikes you most.
49. Organize the photos/memes/screenshots in your phone into folders. Edit or delete as needed.
50. Watch an inspiring documentary on YouTube (and save a few to watch later).
51. Water your plants, snip some branches to propagate or pull some weeds in your garden.
52. Take a long bubble bath with your favorite herbs.
53. Read the arts and culture section of your local print newspaper. Make notes of movies, art galleries or plays you’d love to attend.
54. Re-read a chapter of your favorite self-improvement book.
How to organize your dopamine menu
For easy reference, organize your personal dopamine menu into categories based on how long and involved the activities are.
- Starters are quick activities that take 5-10 minutes like having a glass of juice.
- Sides are activities that can be done while you’re working on something else, like lighting a scented candle.
- Main courses are activities that take a bit longer, usually around 30-60 minutes, like taking a bath.
- Desserts are treats that are ok in moderation only, like re-watching your favorite movie.
- Specials are activities that take a bit of planning and money, like booking a spa day.
Read next:
6 Habits In My Evening Routine That Changed Everything
21 Slow Living Hobbies For A Happier, Less Stressed You
12 Incredible Benefits Of Gratitude Journaling
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