How to Make a Dopamine Menu

By Lexi Campbell, Taproot Therapy Clinical Trainee

Dopamine is a neurotransmitter, or chemical messenger in the human brain, that plays key roles in memory, motivation, learning, reward-seeking behavior, attention regulation, and helps us to feel pleasure (Sissons, 2023). Dopamine is often referred to as the “feel-good neurotransmitter” (Ascher & Ascher, 2024). Neurodivergent brains, particularly brains with Attention Deficit Hyperactivity Disorder (ADHD) and Autism Spectrum Disorder (ASD), have been linked to differences in dopamine signaling, neural receiving, and modulation, contributing to lower dopamine levels as compared to neurotypical brains (Pavăl, 2017; MacDonald et al., 2024). In other words, neurodivergent brains don’t tend to have as much of the feel-good neurotransmitter— but organizing a consistent routine of enjoyable activities and behaviors can help regularly boost the dopamine levels of neurodivergent brains. Making a Dopamine Menu involves identifying healthy and supportive feel-good activities that can be incorporated throughout your day and week, boosting your dopamine levels consistently (Ascher & Ascher, 2024). 

A Dopamine Menu can be broken down into four sections: appetizers, main entrées, sides, and desserts. Appetizers are smaller activities that provide a quick burst of dopamine and are typically quick pick-me-up moments (Ascher & Ascher, 2024). Your Dopamine Menu appetizers might include listening to your favorite song, taking a hot shower or bath, or going for a brief walk outside. Main Entrées on the Dopamine Menu are high-impact activities that provide larger dopamine boosts— a main entrée could include an exercise routine, taking a scheduled social media break, spending time with a close friend, or doing a meaningful creative activity such as drawing, photography, playing an instrument, writing, or knitting. Side dishes on a Dopamine Menu are complementary activities that can often make less-desirable tasks more enjoyable (Ascher & Ascher, 2024). This might include listening to a podcast or audiobook while you do the dishes or playing with a fidget while studying. Lastly, desserts are the special rewards of your Dopamine Menu! This section is for activities that you indulge in for some extra pleasure— this could be watching your favorite television show, playing your favorite video game, or reading your favorite book. 

The activities listed in the prior paragraph are suggestions to support your brainstorming as you put together a personalized Dopamine Menu. Carefully consider and identify what activities resonate the most with you and incorporate them into your very own Dopamine Menu! Your selections can be similar to the suggestions, or completely different. The key is to ensure that each activity is exciting, meaningful, and pleasurable for you. Once you’ve identified a selection of appetizers, main entrées, side dishes, and desserts, write each down on a piece of paper or in the notes application of your phone, and store the Dopamine Menu in a visible place (this might be on your fridge, on your dresser, or as the background of your phone). Once your Dopamine Menu is stored somewhere visible, select days and times that you can do various appetizers, main entrées, side dishes, and desserts. Aim to have at least one appetizer every day, one main entrée every other day or at least several days a week, at least one dessert several days a week, and side dishes as needed. This will help your dopamine levels remain more consistent throughout the week and ensure that you get the most out of your Dopamine Menu.


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References
Ascher, M. & Ascher, L.A. (2024). Dopamine for ADHD: Creating a Dopa-menu. Psychology Today. https://www.psychologytoday.com/us/blog/changing-the-narrative-on-adhd/202406/dopamine-for-adhd-creating-a-dopa-menu
Pavăl, D. (2017). A Dopamine Hypothesis of Autism Spectrum Disorder. Developmental Neuroscience, 39 (5): 355-360. https://doi.org/10.1159/000478725
MacDonald, H.J., Kleppe, R., Szigetvari, P.D., Haavik, J. (2024). The Dopamine Hypothesis for ADHD: An Evaluation of Evidence Accumulated from Human Studies and Animal Studies. Frontiers in Psychiatry, 15. https://doi.org/10.3389/fpsyt.2024.1492126
Sissons, B. (2023 Aug 23). Natural Methods to Increase Dopamine Levels. Medical News Today. https://www.medicalnewstoday.com/articles/how-to-increase-dopamine-naturally#exercise