" Sometime in the last two years of always working and then burn out , I stop doing things that actually make me happy . And to facilitate with that , I ’ve been using a creature call a dopamine carte . "
I don’t know about you, but 2023 has felt like the longest year of my life. Now, with the sun going down before I log off work, I’m feeling a bit extra rundown and wishing I could simply hibernate until next year.
But recently, I came across a viral tip for adding more joy to my days and keeping burnout at bay, and it honestly seems like something that could help me feel a bit more like myself. Behold, the dopamine menu.
Ina videothat’s been viewed over 1.5 million times, 27-year-oldKristen West(@thecenteredlife) shared how she uses her dopamine menu to build more enjoyment into her days.
She starts the video, saying, “So, sometime in the last two years of always working and then burning out, I stopped doing things that actually make me happy. And to help with that, I’ve been using a tool called a dopamine menu which I learned about fromthis YouTube video.”
In the video recording , God Almighty Jessica McCabe explicate that we often make for our headphone when we need stimulus because it ’s so easy . However , the variety of stimulation we get from scrolling for an hour does n’t really satisfy our learning ability ’s cravings . It ’s kinda like snacking on chips when what you really postulate is a meal .
Making a dopamine menu is a way of planning ahead for those times when our brain want more of these fun chemicals , because it promote us to choose from the things we really want to do instead of mindlessly scrolling through societal medium or marathoningGilmore Girlsagain ( not that there ’s anything untimely with that , # TeamJess ) .
Here’s how it works. Kristen explains, “There’s four categories: You’ve got appetizers. These are quick boosts of joy that you can do in under 10 minutes. Entrees — these are the passions that really light you up but take a little more time.”
" Sides , which you’re able to do at the same meter as boring tasks and make it more stimulant . Anddesserts . These are our common go - to ’s like social media . They ’re tasty in moderation , but they can make us sense yucky in overabundance . "
Once you’ve made a menu, Kristen recommends putting it up somewhere you’ll see it frequently throughout the day. “It will be a handy visual reminder of what actually fills us up whenever we’re feeling low and tempted to binge on brain desserts, if you will.”
Watch Kristen’s full video here:
👇 how to employ your Dopastat menu 👇 Does anyone else get queasy on the weekend because you do n’t know what to do with devoid time ? ? So you just scroll the whole time ? ? Just me ? ? ? Having a “ menu ” to cue me of the thing that actually help me feel joyful , grounded and connect to my body has alleviated some of this “ free - time anxiety ” and helped me pelt some mental capacity boosts into boring workday too ! I know it seems silly — like it ’s just a patch of paper , lol — but for me , it help to keep these reminder visible so I can default to dessert just a liiiitle bit less 🙏 Please share what you ’d put on your menu ? What are your favourite entrees and appetizers ? ❤ ️ if you ’d wish to swipe my printable , it ’s in the bi0 or this is an easy one to make yourself 🌈 ✨ big thank you to @Jessica McCabe for create the OG video that urge on this!#mentalhealth#mentalhealthawareness#procrastination#productivity#adhd#adhdinwomen#dopamine#adhdproblems#productivitytips#motivation#anxiety
And ina follow-up video, she shared what’s on her dopamine menu and encouraged viewers to chime in with their selections.
I got inspired to make my own dopamine menu and stuck it up on my fridge where I’ll see it often.
People also shared other similar strategies they’ve tried, like this commenter who keeps a note on their phone of things they like to do.
But on the other hand, some people joined in to say that they don’t even really know what they actually like anymore, which is a tough feeling. Hopefully, hearing more from others about what they like to do can help get those juices flowing.
Kristen told BuzzFeed that she loves using her dopamine menu and has found it really helpful. “When I’m feeling overstimulated and fried from focusing on a project, it’s easy to reach for my phone to numb out.”
" It help to have my Dopastat menu visible when I ’m overstimulated or bored so I do n’t have to do the in - the - moment labor of finding activity that ’ll make me feel good . "
And she shared a helpful tip for anyone who wants to try using a dopamine menu themselves. “If you want to try it out, I’d recommend keeping it somewhere you can see it and also make it EASY to reach for the things on your menu!”
" For example , if your entree is practicing guitar , keep your guitar out and seeable if you’re able to so that there ’s less friction between you and that menu item . "
How To ADHD / Viayoutube.comIn the video, creator Jessica McCabe explains that we often reach for our phones when we need stimulation because it’s so easy. However, the kind of stimulation we get from scrolling for an hour doesn’t really satisfy our brain’s cravings. It’s kinda like snacking on chips when what you really need is a meal.Making a dopamine menu is a way of planning ahead for those times when our brain wants more of these fun chemicals, because it encourages us to choose from the things we really want to do instead of mindlessly scrolling through social media or marathoningGilmore Girlsagain (not that there’s anything wrong with that, #TeamJess).
