The Ultimate Dopamine Menu

With World Health Day coming up on April 7th, this month is a great opportunity for all of us to step back and assess how we’re doing, both mentally and physically. In a society where extreme productivity is encouraged, being “on the grind” is mandatory, and hustle culture is glorified, prioritizing mental health is becoming increasingly more difficult. It’s hard to stay on top of everything without burning out, and to achieve your goals without ruining your sleep schedule? Unheard of.

This kind of culture needs to stop being romanticized, especially with impressionable youth on the line. The benefits are outweighed by the detrimental impacts this lifestyle has on students and their developing brains, with cortisol levels hitting all-time highs.

For anyone feeling the mid-semester mental slump creeping up on them, you may benefit from some dopamine in your system.

What is Dopamine? 

One of our body’s most vital neurotransmitters and hormones, dopamine plays a major role in several life functions. Whether it’s memory, sleep, or movement, dopamine is mainly known for being the “happy” hormone, part of your body’s reward system. When released into your bloodstream, it is closely tied with emotions like joy and pleasure, and heavily impacts your motivation to do tasks.

During stressful times, it becomes evident that your dopamine levels are low if you’re feeling burnt out, fatigued, and unmotivated. In order to care for our mental well-being, it’s important to take breaks to participate in activities that bring us happiness, increasing our dopamine levels enough to get back on track with the less-exciting stuff. When your mind is armed with a hit of dopamine, your motivation to get things done and overall productivity rise, allowing you to tackle problems with less mental turmoil.

It’s important to remember that too much dopamine can be hazardous to our brains as well. Short-form content on apps like TikTok isn’t a great choice for breaks, as they make your brain more fatigued from the constant sensory overload. Too much dopamine can lead to sleep problems, impulsivity, and a lower attention span.

Fluctuating levels of dopamine are normal for youth, but always remember to reach out if you feel like something is off, as many health conditions are related to high or low dopamine levels.

If you’re feeling low, look at the Dopamine Menu below for activities to lift your spirits!

Dopamine Menu

Appetizers

For those of us who need a quick pick-me-up. Small activities that make us feel a little lighter, more energized, and ready to take on the day. 

• Blast your favourite song
• Make yourself a fun drink
• Change into your favourite (or comfiest) outfit
• Do the Wordle (and other NYT puzzles!)
• Grab a snack
• Talk to your pet (or your plant!)
• Do 20 reps of one exercise (e.g. jumping jacks, push-ups, burpees, etc.)
• Go outside
• Stretch
• Clean desk
• Plan your day/afternoon/evening

Entrees

Longer and more immersive activities for enjoyment and relaxation

• Put on a comfort show or read a comfort book
• Light a candle and journal/colour/draw/read/knit (pick any relaxing activity!)
• Go to the gym or do a workout at home
• Try out a new recipe
• Listen to a new podcast or audiobook
• Call your friends/family
• Pick a random topic you know a lot about and write about it
• Go for a bike ride
• Learn a new skill/take on a new hobby
• Play a board game

Desserts

Take more planning, time, and money- special activities

• Join a new fanbase for a day. You can pick a random sport, show, or band, and learn everything there is about it. Pretend you’re a hardcore fan!
• Go shopping, or plan a different solo date activity
• Book a massage or a spa day
• Go to a concert
• Visit a new cafe in your city
• Plan a meetup with your friends
• Travel to a new city/go on an excursion
• Go to the movie theatre and pick a random movie you know nothing about

Conclusion

There’s no shame in admitting that you need a break. The constant need to be productive isn’t healthy either. Sometimes, doing activities that we enjoy just for the sake of having fun is more beneficial than spending that extra hour on work. It’s vital to plan out times in your day for relaxation and to take those breaks without the pressures of all your responsibilities looming over you.

Having a dopamine menu takes the decision fatigue away. Seeing a list of activities and the time you’ll take to complete each one allows your brain to choose without wasting time on planning. When you find yourself overwhelmed with work, pick one of the appetizers to recenter your mind and gain motivation to begin your tasks. If you have more time throughout your day, try one of the entrees, ensuring that you stay present in the moment for at least an hour, without external pressures plaguing your thoughts. For weekends off of work and school, the desserts are a great way to spend your day away from productivity!

If you have the time, make your own dopamine menu with activities specialized just for you and your lifestyle. It’s fun and a great excuse for taking a break. 😉

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