What is a dopamine menu?

Essentially, a dopamine menu is a list of brain-friendly (hence the dopamine) activities for you to choose from when you get some precious free time, that way you don't end up spending that time on things you don't actually want to do, like scrolling online, worrying about your next obligation, or vegging out in front of the TV.

Here are a couple of examples I found online:

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The menus are split into 4 categories: appetizers (or starters), entrees, sides, and desserts!

Appetizers: These are low-effort, 15-minute or less activities to do when you only have a little bit of time to fill. This could include things like taking a walk around the block, tidying up your space, having a cup of coffee, or writing a quick journal entry!

Entrees: These are bigger commitments that take a little more time and energy, but are also more rewarding. Examples include cooking a meal, hanging out with friends, reorganizing your closet, doing an art project, or going for a hike!

Sides: These are things you can do simultaneously with your appetizers or entrees to make the experience even better, like listening to music or a podcast, lighting your favorite scented candle, or putting on a cool outfit to boost your confidence.

Desserts: These are things that it's ok to do in moderation, but you might not want to do all the time. Mine include a 15-minute scroll on TikTok, watching an episode of a TV show, or going to buy myself a coffee treat!