Dopamine Menus

Lately, I've spent much time thinking about and discussing teacher self-care. First, let me share that I HATE when people share "self-care" ideas that are more work and less care. This led me to search for self-care tools that we can embed into our daily routines so they feel helpful instead of burdensome.

My search for beneficial self-care techniques led me to a new trend: Dopamine Menus. I found this idea because it is a trend and is out there all over social media, but unlike most trends, this tool can stick around for the long haul.

Okay, so what is dopamine, and why is it important? Dopamine is a neurotransmitter (a signaling molecule secreted by a neuron) tied to pleasure and the reward center in the brain. It is essential for our motivation and focus. Often, people with ADHD have a dopamine deficiency. When we lack dopamine, we have difficulty concentrating, completing (or starting) tasks, and finding pleasure or joy in life.

What is a dopamine menu? A dopamenu is a visual guide that catagorizes activities that stimulate dopamine. It isn't one-size fits all. Each person creates a menu that highlights things they can easily do in their life.

The dopamine menu (dopamenu) consists of-

Appetizers: small low effort activities that are easily available
- splashing your face with cold water
- dancing to your favorite song
- eating a piece of your favorite candy
Entrees: moderate effort, could be time intensive
- calling a friend
- participating in your favorite hobby
- practicing gratitude
Sides: activities that can be added to other activities to make them more enjoyable
- listening to a podcast
- lighting a candle
- listening to an audiobook
Desserts: high effort and time intensive
- getting a massage, manicure etc
- learning a new hobby
- going to a move or out with friends
Specials: things that bring you a lot of joy but may be expensive
- booking a vacation
- going to a concert
- online shopping