A Dopamine Menu could be just the thing to give you a mental boost or some added drive when you’re feeling drained. But what exactly are they?
Staying on top of TikTok trends can be challenging as they are constantly dictated by the unpredictable algorithm. One week, everyone is obsessing over shedding their youthful appearance, while the next, your feed is flooded with Dark Fantasy TikToks that categorize you as a dragon based on your birth month. By the way, we happen to be classified as an Ice Dragon.
Naturally, certain TikTok trends tend to last longer than others, and the Dopamine Menus that have been making the rounds lately have actually been in existence for quite some time. If you’re curious about what they entail, we’ve got all the details for you.
This convenient guide will explain what a Dopamine Menu is, the reason for its popularity on TikTok, and how it can enhance your 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 important to briefly understand the science behind its namesake. While Dopamine is commonly known as the “happy chemical,”this label is somewhat oversimplified.
As stated by the National Institute of Health, Dopamine is a naturally occurring chemical in the brain that transmits signals to indicate pleasurable experiences. Additionally, the brain can utilize Dopamine to reinforce specific behaviors.
It is possible to stimulate the production of Dopamine by engaging in simple activities such as eating your favorite food or embracing a loved one. Additionally, external assistance can also be beneficial in boosting its production.
Having an excessive amount of Dopamine can lead to a decrease in your ability to control impulses and can even result in aggression in certain situations. On the other hand, a deficiency in Dopamine or the inability to produce sufficient levels is a frequent side effect of depression. It is important to find a balance.
Dopamine Menus Explained
A ‘Dopamenu’, also known as a Dopamine Menu, is a playful collection of activities and objects that bring joy and aid in concentration for individuals with certain neurodivergences. The term was first used in 2020 by ADHD specialist Eric Tivers during a discussion with How to ADHD, a YouTuber focused on managing ADHD.
The basic reasoning is that individuals with ADHD may experience difficulty concentrating on tasks due to insufficient levels of Dopamine. Moreover, they tend to deplete their Dopamine supply at a faster rate compared to those without ADHD.
Rivers advised individuals with ADHD who are seeking better focus to create a list of constructive methods for increasing their Dopamine levels. This approach ensures that they have healthy options readily available when in need of a pick-me-up, rather than resorting to counterproductive methods such as browsing TikTok.
Each person is unique, which is why these lists are called menus. Different situations and mindsets may call for varying ways of increasing Dopamine production. For example, you wouldn’t typically have ice cream for breakfast, unless it happens to be on your Dopamine Menu.
In her original video on the Dopamine Menu, Jessica McCabe from How to ADHD explained how one could categorize their sources of dopamine. These categories were based on different types of food.
According to McCabe, the recommendations for creating your own Dopamine Menu were as follows:
- 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
Although it was first introduced in 2020, the Dopamine Menu was primarily popular within online ADHD communities for a period of time. However, in 2023, it gained wider recognition through TikTok.
On the platform, numerous creators utilized tools such as slideshows and quick edits of short clips to showcase the products on their Dopamine Menus.
@stephnieannette 🌞
@lifestylebyko What’s on your dopamine menu? 🪷✨ • • #dopaminemenu #dopaminedetox #dopamine #lifestyle #mindfulness #healingtok #healingera #healingjourney #mindandbody #mindsetshift
Some individuals who possess a touch of artistic talent have also created physical menus to display for their followers. By the way, incorporating arts and crafts into your own 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
@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
Understanding the reason behind the rise of Dopamine Menus on your for you page, you may be tempted to create one yourself. However, it is important to avoid excessive consumption of desserts.
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