Because *right now* is the perfect time to schedule some self-love.
Chances are you’ve seen dopamine menus making the rounds—and for good reason. Not only are they a fun way to plan your day (especially when it comes to mental health, which often takes a back seat), but there’s also solid science behind the concept. Just what you should be serving up in your life rn? You bet.
Meet the “Happy Hormone”
First things first: What exactly is dopamine? According to psychologist Dr. Sanam Hafeez, dopamine is a neurotransmitter (it’s also considered a hormone) that helps regulate our moods and behavior.
“It’s the chemical that floods our system when we experience something enjoyable, like spending time with friends, listening to music or savoring a delicious meal,” explains Dr. Hafeez. You may have heard dopamine referred to as the “happy hormone,” because the right balance can contribute to feelings of joy.
But, as Dr. Hafeez points out, “When dopamine levels are out of whack, it can lead to various mental health issues, such as anxiety or depression.” An imbalance can also affect brain performance and information processing (looking at you, C+ on that English test).
This is why scheduling mental wellness-boosting moments as part of each day is so important. Enter: the dopamine menu. It’s like a to-do list, but way less daunting—and way more fun.
Plus, designing an aesthetically pleasing menu can actually boost dopamine all on its own. The simple act of creating your plan is enough to trigger a happiness spike (*grabs gel pens and a notepad with glee*).
Presenting Your Daily Dopamine Specials
Think of it as your personalized “takeout menu”—one packed with brain-boosting benefits, says Jacq Gould, self-connection specialist and founder of Your Inner Babe. In her coaching program, she calls it a “nourishment menu,” because it’s filled with activities that help us feel content and maintain our mental health in the same way food helps fuel our body.
So start by asking yourself: What makes me happy? The items on your menu should be unique to you. “Your menu can consist of anything—and I mean anything—so long as it fills you up, brings you joy and helps you reconnect with yourself,” Gould emphasizes. She adds that some items may be free, like going for a walk in nature, while others may cost money, such as buying yourself a bouquet.
There’s a good chance that many of the items on your menu are things you’re already doing on the reg—simple pleasures like starting your day with a steaming mug of tea, listening to a podcast you love on the way to school, sitting with your besties at lunch or watching your favorite show after dinner.
But by listing it all out, Gould says, it serves as an empowering reminder of all you’re capable of—and that many of the tools you need to thrive are already at your disposal.
“By incorporating these practices into your daily routine, you can boost your dopamine levels and experience a greater sense of satisfaction and fulfillment,” echoes Dr. Hafeez. “Engaging in hobbies you enjoy, getting enough sleep, exercising and meditating are all activities that can help.”
And just a gentle reminder: While participating in dopamine-boosting moments may feel good, if you’re feeling off or not enjoying things you usually love, it might be time to talk to a mental health pro.
Ready to Make Your Menu?
Most dopamine menus are structured like a traditional food menu. You’ll kick it off with appetizers at the top (think: activities that take under 10 minutes, like dancing to your favorite song or texting good morning to your sister at college).
Entrées are the main course and require more attention, so pencil in something more “filling,” like doing a workout or taking a bubble bath by candlelight.
Sides are activities you can add to make other tasks more satisfying, like listening to an audiobook while folding laundry. And of course, you can’t finish a meal without dessert—think of these choices as sweet treats best enjoyed in moderation, like splurging on a salon pedi. Once you’ve made your menu selection? Savor every delish minute.
Hey, girl! Just wanted to let you know, this piece originally ran in our February/March 2025 issue. Want more? Read our print mag for free *today* when you click HERE!
Top image: @kylea.xo
