Have you encountered dopamine menus on your social media platforms yet? If not, you certainly will after reading this (thanks to the algorithms). Dopamine menus consist of a collection of activities that bring you joy and likely trigger the release of feel-good hormones in your brain. They are designed in a menu format—complete with starters, mains, sides, and desserts—to assist you in categorizing your enjoyable activities based on the time they require or the frequency with which you should engage in them. Here’s the lowdown on dopamine menus and why they’re a fantastic resource for your entire family.
So, why should you create a dopamine menu? Compiling a list of enjoyable and health-promoting activities allows you to make the most of any free 20 minutes in your day without having to ponder over how to spend that time. Without such a list, it’s all too easy to find yourself aimlessly scrolling through your phone or snacking out of boredom—both of which can also elevate your brain’s dopamine levels, but may not be your ideal activities whenever the urge hits.
When you’re ready to assemble your family’s dopamine menu, reflect on which activities bring happiness to everyone involved—such as giving the dogs a bath together, engaging in arts and crafts, or constructing a fort for movie night. Think about the duration of each activity. Are they classified as starters (taking around 15 minutes or less) or mains (requiring more time)? Perhaps they are “sides,” which could be done alongside completing another task? Listening to a favorite podcast might fit here. Once you get going, it’s genuinely enjoyable.
Are dopamine menus effective, or just another TikTok trend?
In contrast to much of the health and wellness information circulating on social media, professionals actually support the concept of dopamine menus. “Curating a dopamine menu, or simply a collection of activities that spark joy for kids and the entire family, is an excellent idea,” says Arista Rayfield, Ph.D., a licensed clinical psychologist at Children’s of Alabama. You can design a menu that features activities everyone enjoys, and each family member can also have their personalized version tailored to individual interests.
Dopamine menus are often discussed on social media as a helpful tool for individuals with ADHD, providing speedy dopamine boosts when their brains crave stimulation (without falling into the trap of endless scrolling on Instagram). Rayfield emphasizes that creating a list of activities that uplift your spirits is a practical approach for anyone, but “is probably particularly beneficial for those with ADHD or similar challenges in switching activities.” Nonetheless, it is a worthwhile practice for everyone.
If you’re putting together a menu for your entire family, Rayfield suggests collaborating on the ideas—“it encourages greater engagement from the kids.” I asked Rayfield whether a dopamine menu could assist parents in decreasing their children’s screen time, to which she replied affirmatively. Having a list of activities your child enjoys readily available can help guide them towards other fun options, if that is a priority for you.
Free Printable Dopamine Menu Templates
If you’re on board with the concept but unsure where to begin, consider printing one of the free dopamine menu templates available. Given their similarities, you might also opt for a blank menu design if none of these templates meet your needs.
Dopamine Menu Ideas & Inspiration
Staring at an empty template? Here are some suggestions to help you get started.
“An effective menu should feature activities that vary in duration and accessibility. For instance, playing basketball outside may be suitable for the menu, but may not be an option during the night or in bad weather,” notes Rayfield. “I would recommend including calming activities such as coloring, listening to music, and practicing yoga, as well as more energetic tasks like dancing, taking a walk, and playing tag or hide and seek.”
Additional activities that could be included on a family dopamine menu are:
- Cooking a meal or baking together
- A trip to the nearest store for everyone to select a special snack
- Listening to music or an audiobook as a group
- Time dedicated to arts and crafts
- Enjoying time outside in the sunlight
- Each person working on their hobby in the same room
- Hosting a dance party, group stretching, or any active movement
Once completed, display your dopamine menu on the fridge or another central area in your home. Hopefully, it becomes a valuable instrument for your family to engage in more activities that bring collective joy.
Image Source: Primakov / Shutterstock
