I am a constant seeker of creative quests and inspiration, often combining many ideas into one project or trying my own twist on things. In opposition to my endeavors, I’ve struggled a lot with anxiety and depression over the years. Many can relate that in low times, hobbies, as well as general enjoyment and motivation for life, dwindles. Experiencing a burst of motivation is like a drug , and I desperately cling onto it and try to pull every trick out of it’s hat before I’m back in that low spot again. That is, if I don’t burn out beforehand.

It was during my inspiration quest that I discovered the Dopamine Menu. A dopamine menu is a visual breakdown of possible activity options that will give a sense of accomplishment. The options are organized into categories resembling a menu (Appetizers, Entrees, Sides) based on the effort that it takes to complete them.

Dopamine Menus gained their popularity among people in the ADHD community, who experience dopamine deficiencies. The neurotransmitter Dopamine plays a hand in emotional health, sleep, and digestion. By creating a menu, it becomes easy to just cherry pick an activity from a categorized list based on the amount of time it takes to spend on it. When caught up in the day-to-day- activities, it can be hard to tap into the small things that bring us joy.

While I do not have ADHD, this concept really spoke to me. Whenever I have a moment of thinking “what’s next”, I tend to go straight to my phone and get lost in hours of watching other people do what I want to do, or reading articles about topics that I want to write about, instead of doing it myself.

**If you have ADHD and are looking for someone who also has it and shares their experience, please check out Valerie Marguerite!

By creating this menu, I hope to look to it before my phone, and try to do something small that will make me feel like I am still above water, and that I can still enjoy things when I feel depressed, and have a sense of accomplishment after doing them, even if the result isn’t perfect. It’s about the little things, right?

So, let’s make a dopamine menu!

1. Think about all of the activities that bring you joy and separate them into categories.
   • Appetizers- Quick wins, easy activities that don’t suck you in or take too much energy to do, 15 mins or less
     • listening to music, sit in direct sunlight, full body stretch
   • Main– Rewarding tasks that take more effort, 15+ mins
     • reading a book, doing some art, going on a walk, baking
   • Desserts– Indulgences
     • things that are easy to overdo like scrolling TikTok or eating candy
   • Sides– Fun little things to add to everyday tasks
     • calling a friend, lighting a candle
   • Specials– Rare, big, treats that require extra planning or funds
     • going to a concert
2. Create your menu.
   • This can be done in any way you feel would be the most helpful. I have seen people doodle their menu on one sheet of paper, make a digital menu, or even make a zine. I am a zine lover, so that is the method I went with.

In Canva, I started a project and uploaded a zine template image that I found online. This is really helpful for the layout of the pages and where everything needs to go! For July and August, I am having fun with a Medieval aesthetic in both my online world and in my personal life, so this was a great opportunity to incorporate my current interests.

I uploaded images from Pinterest, and made my Tavern Menu. Feel free to download my image if you would like the use it for yourself, or make your own zine design. There are many resources on how to make a zine using one sheet of printer paper and some scissors, if you have never made one before! I left the pages blank so I could reprint it if I didn’t resonate with the activities I chose later on.

Here is how it turned out! I added some little doodles to the cover, since I was filling it in while watching YouTube.

On the first page, I included a little blurb about what the menu is for:

“Here at The Dopamine Tavern, we serve a wide variety of mood boosting activities to get your mind focused when it feels like it’s had too much ale. From short and sweet appetizers to once in a while specials, you are sure to leave the tavern feeling Grand!”

Appetizers

• Sit in direct sunlight
• Prepare a snack plate
• Put on a face mask after showering
• Make tea/coffee

Mains

• Take a bath
• Read current book
• Try a new baking recipe
• Fill a piece of paper with doodles
• 15+ min walk

Sides

• Light a candle/ start diffuser
• Listen to bardcore while replying to blog comments
• Pick a fidget toy to carry around for the day
• Text back a friend

Desserts

• Play current video game
• Binge watch a show
• Doomscroll TikTok
• Online window shopping

Specials

• Plan a camping trip
• Go to the lake
• Attend a city run event/ festival

Have you ever heard of a dopamine menu? What are some activities you would add to your list? I hope you all are doing well and have a great weekend! See you all soon.