The ‘Dopamenu’ Trend on TikTok: Explained

A Dopamine Menu can provide a helpful brain reset or additional motivation when needed. But what exactly is a Dopamine Menu?

Keeping up with the ever-changing trends on TikTok can be challenging as they are subject to the unpredictable algorithm. One week, everyone is participating in the latest trend of losing their youthful features, while the next, your feed is flooded with Dark Fantasy TikToks that determine your birth month dragon. By the way, we were assigned the Ice Dragon.

Undoubtedly, several TikTok trends have a greater longevity compared to others, including the Dopamine Menus which have been in existence for quite some time now. In case you are unfamiliar with them, we have all the details you need.

This helpful guide will explain the concept of a Dopamine Menu, the reasons behind their popularity on TikTok, and the potential benefits for boosting productivity.

What is Dopamine?

This is Dopamine. Just imagine a bunch of it floating around your brain when you see a puppy.

Prior to delving into the concept of a Dopamine Menu, it is necessary to first understand the science behind its namesake. While commonly known as the “happy chemical,”referring to dopamine in such a way is not entirely accurate and oversimplifies its role in the body.

According to the National Institute of Health, Dopamine is a naturally occurring chemical in the brain that is responsible for signaling pleasure and can also serve as a reward for certain behaviors.

Dopamine production can be stimulated by simple actions such as indulging in your favorite food or embracing a loved one. Additionally, you can assist in its production with external support…

An excess of Dopamine can lead to a decrease in impulse control and may even result in aggression in certain instances. Conversely, insufficient levels of Dopamine or the inability to produce adequate amounts is a frequent consequence of depression. It is essential to achieve a proper balance.

Dopamine Menus Explained

A Dopamine Menu, also known as a ‘Dopamenu’, is a playful inventory of activities and objects that generate joy and aid in concentration for individuals with certain neurodivergences. The phrase was first used in 2020 by Eric Tivers, a specialist in ADHD, during a discussion on strategies for managing this type of neurodiversity with YouTuber How to ADHD.

The basic reason is that individuals with ADHD may have difficulty concentrating on tasks when there is an insufficient amount of Dopamine. What’s more, they also deplete their Dopamine supply at a quicker rate than those without ADHD.

Rivers recommended that individuals with ADHD who are seeking to improve their focus should create a list of beneficial methods to enhance their Dopamine levels. By doing so, they will have a readily available resource to turn to instead of resorting to temporary solutions, such as mindlessly scrolling through TikTok.

Since everyone is unique, these lists are called menus to account for the fact that different situations and mindsets may require varying methods of increasing Dopamine production. For example, you wouldn’t typically have ice cream for breakfast, unless it happens to be included in your personal Dopamine Menu.

https://www.youtube.com/watch?v=-6WCkTwW6xg

How to Give Your Brain the Stimulation It Needs (https://www.youtube.com/watch?v=-6WCkTwW6xg)

Jessica McCabe of How to ADHD originally discussed the Dopamine Menu in her video, explaining the different ways to categorize your sources of dopamine. The categories were based on food themes and separated accordingly.

According to McCabe, the recommendations for creating your own Dopamine Menu were:

Appetizers: Easy and brief activities to give you a quick little Dopamine boost
Entrees: Longer activities that are fulfilling and offer you excitement
Sides: Anything you can add to another activity on your Doamine Menu that will increase the Dopamine boost
Specials: Extra big and exciting activities that can only happen occasionally like traveling or concerts
Desserts: Things that you find yourself reaching for when bored but may not be especially fulfilling

Dopamine Menus on TikTok

Despite having its roots traced back to 2020, the Dopamine Menu remained primarily relevant within close-knit online communities of those with ADHD for some time. It wasn’t until 2023, when it gained more widespread recognition through TikTok, that it achieved more mainstream exposure.

Numerous creators on the platform utilized functions such as slideshows and quick edits of brief clips to visually showcase the items featured on their Dopamine Menus.

@stephnieannette
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♬ original sound – Payton Sartain

@lifestylebyko
What’s on your dopamine menu? 🪷✨ • • #dopaminemenu #dopaminedetox #dopamine #lifestyle #mindfulness #healingtok #healingera #healingjourney #mindandbody #mindsetshift

♬ original sound – Payton Sartain

Some individuals with a bit of artistic talent have gone as far as creating physical menus to display to their audience. By the way, incorporating arts and crafts into your personal Dopamine Menu could be a beneficial idea.

@happyolivestudio
loved this dopamine menu journal idea from @Juliana 🫶🏼 I always love a happy list!! #scrapbook #journaling #junkjournal #journalstickers #scrapbooking #journal Scrapbook journal ideas Junk journal notebook A5 Ransom letters alphabet diy stickers journaling prompts

♬ original sound – Payton Sartain

@a.living.journal
Inspired by @Juliana, here is my dopamine menu 🥰 I wish I had a prettier handwriting so it could turn out neater, but it is what it is 🤷🏻‍♀️ #scrapbooking #journal #journalinspiration #journalideas #journalgirl #journaltok #scrapbook #junkjournal #livingjournal #junkjournaling #journaling #scrapbookideas #scrapbookjournal #dopaminemenu

♬ original sound – Note to Self

Having learned the reason behind Dopamine Menus dominating your for you page, you may even be interested in creating one yourself. Just remember to avoid overindulging in desserts.