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TikTok has been buzzing lately with a wholesome trend involving the creation of a “dopamine menu,” which references the brain’s feel-good hormone called dopamine. Like the name suggests, the dopamine menu is a list of activities specially curated to an individual’s taste to improve their mood. Psychotherapist Gary Tucker said that it can be useful for energizing people to take on tasks they may have avoided since an increase in dopamine can enhance attention, focus, and joy.
The dopamine menu is not a new concept. It is well-known among people with attention deficit hyperactivity disorder (ADHD) who use it when they need stimulation. However, the dopamine menu can still be used by anyone who wants to positively impact their health with pleasurable activities. Moreover, depriving oneself of enjoyable things until the end of the day can backfire and lead to overdoing activities that give immediate pleasure, such as mindlessly scrolling on the internet. To avoid this, people can incorporate dopamine-boosting activities throughout the day with their dopamine menu.
The Science Behind the Dopamine Menu
Dopamine is part of the body’s reward system. A rush of dopamine facilitates a sense of pleasure that can motivate people to follow through with their tasks and habits. The goal with increasing dopamine is to enter a flow state, a mental state in which an individual is fully immersed in a task.
Depending on the kind of activity, the amount of dopamine released and how sustained that release is can vary. For example, novel activities provide a high-level but short-term increase in dopamine, while physical activities provide a low-level but sustained increase. Additionally, people can build a tolerance for dopamine-boosting activities that they frequently do, which makes variety important in building a dopamine menu. This tolerance, for instance, might be seen in how people go from one application to another on their phone to seek the initial effect of being on a fun application.
How to Build Your Own Dopamine Menu
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You can create a personalized dopamine menu with the following components:
A. Appetizers: Quick Boosts – To start, appetizers are activities that can be quickly finished and give immediate pleasure. They have been called “micro-moments of joy” because of their easy dopamine boost.
Engaging in simple habits like making your bed or petting your fur friend can be an appetizer. Hobbies like writing, drawing, or painting are also good starter activities. Social interaction in the form of small talk with family and friends is also good for increasing dopamine and providing validation. Doing a routine activity in a new way, like taking a new route to work, can also serve as a quick dopamine boost.
B. Mains: High-Impact Activities – Mains are more rewarding and time-consuming activities that you can get lost in. It is ideal to have more mains in your dopamine menu because they bring a sustained dopamine boost.
Exercise, whether it’s going to the gym or taking a long walk, is a well-researched way to increase dopamine. Studies have shown that aside from increasing dopamine levels in the bloodstream, exercise can also increase the number of dopamine receptors in the body. Aside from exercise, setting goals that require some time and achieving them can also be a main in your dopamine menu.
C. Sides: Complementary Activities – Sides are activities that can be paired with mundane chores to liven them up.
Turning on a podcast and listening to music while doing chores are easy ways to incorporate a dopamine boost into your day.
D. Desserts: Indulging Activities – Desserts include activities that can make you feel good in the short term but should be done in moderation because they are unhealthy.
Binge-watching your favorite TV show or playing video games can be the desserts on your dopamine menu.
E. Specials: Rare Treats – Specials are big, extra-rewarding activities that are done once in a while.
What is considered special can vary per person, but some ideas for this include going on a spa day or going out for a big meal.
If you or a loved one are considering professional help to improve your mood and overall well-being, you can book an appointment with Empath by visiting www.empath.ph.
References:
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