- Aug 26
- 7 min read

How to Make Your Own Dopamine Menu (with Examples)

A dopamine menu is a personally curated list of enjoyable, healthy activities which improve life satisfaction, motivation, and focus. Popularized on social media platforms like TikTok, this approach to healthy mental stimulation categorizes activities into "starters," "main courses," "sides," and "desserts" that people can use to provide a dopamine boost throughout their day.

Originally designed as a tool to help those with ADHD, the dopamine menu is a great method for any person to develop a list of enjoyable, stimulating activities that boost dopamine levels naturally.

The Science Behind Dopamine and Motivation

Dopamine is often referred to as our “feel-good hormone.” It plays a crucial role in regulating mood, attention, memory, and learning. Essentially, it helps us feel pleasure and satisfaction from our activities. Understanding how dopamine works can help us find effective ways to boost it naturally.

Dopamine also plays a crucial role in motivation and reward-seeking behavior. Research has shown that dopamine release in specific brain regions is associated with increased willingness to work hard for rewards. A study at Vanderbilt University found that "go-getters" had higher dopamine release in these areas compared to "slackers".

Additionally, dopamine is a key component in the brain's reward system, motivating us to seek positive experiences and avoid negative ones. However, in today’s world of abundance, we're often exposed to a "fire hose of dopamine" from various stimuli like sugar, social media, and other easily accessible pleasures. This constant stimulation can lead to a "dopamine deficit state," where we need increasingly more stimulation just to feel normal. To maintain a healthy dopamine balance, experts recommend practices such as regular exercise, meditation, adequate sleep, and a balanced diet rich in tyrosine. Additionally, periodic "dopamine fasts" or digital detoxes can help reset our reward systems and restore our ability to enjoy more modest pleasures.

The Newest Dopamine Drain and the Return of IRL

Existing now for almost two decades, smartphones are a technology which modern society is still grappling with. From the advent of the modern smartphone in 2007 through today, mobile phones have become a tool that increases connectivity and reduces friction in our daily lives. However, smartphones have also become a significant source of dopamine overstimulation. This constant stimulation can lead to a "dopamine overdose," causing fatigue, stress, and depression. The ease of access to social media, games, and other digital content on smartphones provides quick hits of dopamine, creating a cycle of craving and temporary satisfaction. However, this digital dopamine stimulation can interfere with our ability to enjoy real-life experiences and engage in meaningful activities.

To counter this, experts recommend strategies to reduce phone dependency and increase "in real life" (IRL) dopamine stimulation. These include setting aside phone-free times, turning devices to grayscale mode to reduce visual appeal, and creating "microenvironments" where phone use is restricted. Engaging in activities like exercise, socializing face-to-face, or pursuing hobbies can provide healthier sources of dopamine stimulation. By consciously limiting digital stimulation and seeking out more natural sources of dopamine, individuals can potentially improve their overall well-being and reduce dependency on their devices.

Creating a Personalized Dopamine Menu

One reliable method for generating natural dopamine stimulation is the creation of a personalized dopamine menu. Making a personalized dopamine menu involves identifying activities that bring joy and stimulation and then categorizing them based on their impact and duration. The menu typically includes "starters" or quick dopamine boosters, "main courses" for longer, more satisfying activities, "sides" to complement less enjoyable tasks, and "desserts" for occasional indulgences.

To create your own dopamine menu, brainstorm a list of activities that make you happy, such as exercising, gardening, or spending time with pets. Beta testers for the SLEKE. phone, a smartphone designed to be practical in everyday life while eliminating access to addicting apps, have shared a diverse range of activities that they enjoy doing. Some of their favorite activities include gardening, playing music, writing poetry, kayaking, photography, and playing chess.

Once you have your list of activities, organize these into categories like appetizers (quick boosts), main courses (longer, more engaging activities), and sides (complementary tasks). It's important to keep the menu easily accessible, such as on your phone or posted visibly, to refer to when feeling unmotivated or stuck. Remember that the effectiveness of a dopamine menu is highly personal, so it may take some trial and error to find what works best for you.

Dopamine Menu Examples for Different Lifestyles

Dopamine menus can be tailored to suit various lifestyles and preferences. For busy professionals, "appetizers" might include a quick meditation session or a 5-minute walk, while "main courses" could involve engaging in a hobby or exercising. Students might have "sides" like listening to upbeat music while studying or using colorful pens for note-taking. For parents, "starters" could include brief playtime with children or a short phone call with a friend. Creative individuals might have "main courses" like painting or writing, with "sides" such as ambient nature sounds while working. Athletes could include "appetizers" like stretching or visualizing success, with "main courses" of training sessions or watching inspirational sports documentaries.

It's important to note that what works for one person may not work for another, so experimentation is key in creating an effective dopamine menu. The goal is to have a variety of activities that can provide dopamine boosts throughout the day, helping to maintain motivation and focus across different life situations.

My Dopamine Menu Experience

When I made my dopamine menu, I first wrote a list of all the things that brought me peace, pleasure, or inspiration. My criteria was twofold: 1) It could not be a quick/ instant boost, but rather medium to longer form activities, with the shortest being listening to a song or a 3 minute video; 2) After finishing the activity, I typically feel more motivated, centered, or relaxed. Here are the ideas I jotted down in my notes app:

When I am tempted to scroll on my phone, I will look at this list to see what activity I can do instead of scrolling. To make this list more organized, I could break it down by menu item type.

Starters (quick dopamine boosters):

Music
Exercise
Phone call with friends/ family
Deep breathing

Main courses (longer, more satisfying activities):

Hanging with friends
Writing
Creative Output
Going into nature
Cooking from a recipe

Sides (Complementing less enjoyable tasks):

Going into nature
Music
Deep breathing
Walking

Desserts (Occasional indulgences):

Inspiring short films
Going out for dessert
Watching a movie
Going to a comedy show

Overall, this list has given me an easy way to view the options I have of activities I could do that exist off my phone. In my journey of using my smartphone less, I have found the dopamine menu to be extremely helpful.

The Next Step: Using a ‘Dumbphone’

Combining a dopamine menu with using a dumbphone can be an effective strategy for managing smartphone screen time and improving overall well-being. This lifestyle hack addresses both the need for healthy dopamine stimulation and the reduction of excessive digital engagement.

Dumbphones, also known as feature phones, are basic mobile devices that lack the advanced features of smartphones. They typically offer only essential functions like calling, texting, and sometimes basic internet browsing. By switching to a dumbphone, individuals can significantly reduce their exposure to the constant stream of notifications, social media updates, and endless scrolling that often characterize smartphone use. The benefits of using a dumbphone include:

Reduced digital distractions: Without easy access to apps and social media, users are less likely to engage in mindless scrolling or frequent phone checking.
Improved focus and productivity: With fewer digital interruptions, individuals may find it easier to concentrate on tasks and be more present in their daily lives.
Better sleep patterns: The absence of blue light from screens before bedtime can lead to improved sleep quality.
Enhanced real-life interactions: Less time spent on devices can encourage more face-to-face communication and engagement with the physical world.

However, transitioning to a dumbphone can be challenging, especially for those accustomed to the convenience of smartphones. This is where a device like SLEKE.’s phone comes in handy. SLEKE. makes a phone that provides access to essential functions oriented around daily communication and utility features while eliminating access to parts of the phone people find most distracting. Find out more about SLEKE.’s phone here.

By combining the reduced stimulation of a dumbphone with the structured, healthy dopamine-boosting activities of a dopamine menu, individuals can create a more balanced and fulfilling lifestyle. This approach can help break the cycle of digital dependency while still providing ample opportunities for engagement and stimulation through intentional, offline activities.

Ultimately, the key to boosting dopamine is to explore and find what brings you joy and satisfaction. It’s important to be patient and to be open to trying new things. The transition to a more IRL lifestyle can be an opportunity to rediscover activities that make you happy and fulfill your dopamine needs in meaningful ways.

Pairing the dopamine menu with switching to a dumbphone like the SLEKE. phone is a great method to bring a refreshing change into your life, offering a chance to reconnect with yourself and your surroundings. By incorporating activities that naturally boost dopamine, such as exercise, meditation, and pursuing your hobbies, you can find new ways to feel fulfilled and content. Embrace this opportunity to enhance your well-being and enjoy a richer, more balanced life.

Read more about dopamine menus at the sources which helped inform this article: