Worried about slipping in the winter blues? A “dopamine menu” could help.
Popularized on social media, a dopamine menu is a list of positive activities people can do to feel better during a difficult time, family physician Dr. Mike Sevilla told CBS News.
“People normally go on social media to get their dopamine fix, which helps them feel better, but usually after something like this they I don’t feel as good” he said.
Dopamine, a neurotransmitter in the brain, plays a crucial role in mood and motivation. Dopaminergic menus can be particularly useful for neurodivergent peopleas well as to combat seasonal crises, explains Michelle Hunt, psychotherapist at Empower Your Mind Therapy.
“Neurodivergent individuals tend to have reduced (or) limited dopamine, which impacts all functions of the body,” Hunt said, but she adds that everyone can benefit from trying the method. “Understanding and managing dopamine levels can significantly improve an individual’s ability to cope with the ups and downs of seasonal changes.”
Although anyone can use this technique at any time of year, Sevilla says it can be particularly useful as the days are getting shorterdarker and colder.
“It’s usually when people isolate themselves, they become more depressed and they tend to engage in unhealthy behaviors like social media,” he said. “Especially as we head into the winter months, it’s really great that people are prepared. A lot of a dopamine menu relies on simple preparation.”
Dopaminergic menu ideas
So, what should your dopamine menu contain? Whatever brings you joy — with bonus points for something active, Seville said.
“Physical activity gives you a dose of dopamine, so you’ll feel better physically, but it’s also better for your well-being,” he said, suggesting simple activities like walking your pet. “Not only is it very functional, but it’s also good for you.”
Other ideas include:
- Fall or winter cooking
- Have coffee (or make a call) with a friend
- Leave on a walk in fall foliage
- Cleaning your house while listening to music
- Read a book
“It doesn’t have to be a big event (or) an entire day,” he said. “Maybe it takes an hour or two, and that might be enough to make you feel better and make better choices.”
Dopamine Menu Template
Hunt likes to divide dopamine menus into different categories, which can be tailored to a person’s needs at different times.
Appetizers — These include low-effort activities with an immediate reward, she explained. For example:
- Watch a short funny video
- Wash your face or any other form of personal care
- Walk up and down the stairs or stretch for a few minutes
Starters — These are still accessible, but with a little more effort.
- Have dinner with someone you are close to
- Clean a room in your house or complete a task
- Play a board game
Sides — These are support activities that complement more difficult tasks.
- Call someone to catch up
- Listen to an audiobook or podcast
- Take a bath
Desserts — These are activities that one can engage in periodically, but which must remain limited.
- Play a game on your phone
- Take a nap
- Takeaway order
- Buy something you want
Special offers — These are more of an effort (and expense) but can be enjoyed periodically when accessible.
- Plan a trip
- Explore a new restaurant or event
As you discover what works for you, Hunt suggests keeping all of your senses in mind.
“For the dopamine menu, it is recommended to use sensory input tailored to shock the body into being more present by increasing dopamine. If watching a video is not helpful, perhaps something with a smell or texture may be more appropriate,” Hunt said.
