This will boost your mood — and productivity.
The viral “dopamine menu” trend promises to make task efficiency more enjoyable. The “menu,” or list, consists of activities that make you happy, an idea that seems to have originated from Jessica McCabe, the creator of “How to ADHD” on YouTube.
Creator Payton Sartain described it as a “go-to list of things you can do to feel good throughout your day so you don’t default to doom scrolling on social media,” while Fast Company contributor Francine Maroukian swore her “dopamine menu” increased her daily productivity.
In theory, the hack is supposed to stimulate dopamine — the hormone responsible for happiness — with quick, enjoyable activities that can be sprinkled throughout the day. When there’s a lull in the work day, you need to motivate yourself to finish tasks or you find yourself bored, the pre-made menu, then, can be referred to for inspiration and a quick hit of happy.
“Dopamine is associated with reward circuitry and goal-directed behavior, so when you set short-term goals with rewards attached to them, it can positively shape your productivity,” licensed psychotherapist Gary Tucker previously told Bustle.
“Tapping into your natural reward system can inspire and energize you to take on tasks you may have avoided.”
For anyone who struggles to get boring chores completed, experts tell the outlet that pairing a dopamine-boosting activity with that chore — such as a sweet treat after cleaning — is a type of encouragement and reward after it is checked off the to-do list.
On TikTok, creators share footage of making their menus, which are broken up by the length of time certain activities take.
The appetizer options of a dopamine menu might consist of petting your dog, making your bed or listening to your favorite song. The entrees are things that take much longer, like journaling or going to the gym, while desserts are a treat yourself type of behavior, like binging a TV show or online shopping.
There are also sides — things you can partake in while doing another task, like turning on a podcast while cleaning the house — and specials — things that require a lot more time.
“Just like you need protein in your diet, your brain needs dopamine to function smoothly and keep you motivated,” author and clinical psychologist Dr. Carla Marie Manly told Bustle.
“When you’re feeling low, unmotivated, unfocused, or depressed, a stimulating dopamine surge can be just what’s needed to get back on track.”
