I recently found time to flick through the Saturday section of the Guardian and came across a feature that really resonated with me:  What’s on your dopamine menu? | Happiness | The Guardian

The article explores the concept of a dopamine menu (apparently the kids on Tik Tok have been creating these for years!). A dopamine menu is “a fresh sheet of stimulating activities designed to lift your spirits” consisting of easily accessible “starters” that require little effort and take a short amount of time, to more involving “mains”, “sides” helpful daily habits and more indulgent “desserts”.

As an ADHD coach I’m very aware of the power of dopamine and the struggles that many of us have in making this important neurotransmitter and keeping it in our system long enough to profit from it.

Anything that we can build into our day that stimulates dopamine in a positive way should be pursued. It is of course very easy to stimulate dopamine in other ways that have negative consequences (for example shopping online, eating sugary or refined snacks, vaping or smoking, drinking alcohol, gaming or gambling).

The list in the article contains some great suggestions – I love the idea of exploring a city and discovering hidden gems. I have a small collection of books with guided walks of London that have led to the creation of some great memories over the years. Watching the sunrise sounds lovely, but maybe I’ll leave that until later in the year. And I love the 6 month rule!

Here is a dopamine menu that I’ve created for myself:

Starters (quick, easy dopamine fixes)

Playing Wordle every day. This is (usually) a satisfying quick dopamine fix. The buzz you can get if you get the word in less than 3 attempts is phenomenal!

Being mindful on my daily dog-walk. As an undiagnosed ADHDer I find that my mind is full to bursting with thoughts and I can suddenly become aware that my mind is spiraling and I realise that I am totally not in the moment. When I’m walking my dog in order to ground myself I identify 5 things I can feel (cold breeze on my face, warmth of my scarf, the feel of my gloves on my fingers) and 5 things I can hear (the roar of the M4, an aeroplane taking off from Heathrow, birds tweeting, the tinkle of my dog’s collar). In those moments I am completely present and less likely to be creating stress hormones.

Mains (requiring more time and commitment, not everyday treats)

Booking in one cultural event a month (visiting an art gallery or exhibition, going to see a play). The anticipation of the event can also create the release of dopamine.

Cooking a new recipe, especially if it’s a little special in terms of the ingredients.

Planning a trip or holiday. Getting lost in potential destinations can be a lovely way to boost your mood, even if you don’t get to go there!

Committing to a new hobby and fully embracing it (Pottery in my case)

Sides (background habits)

Keeping a gratitude journal to train your brain to focus on the positives in your life (have you considered my Nutrition and Self-Care journal? A key part of it is a daily reflection)

Get sunlight before midday. This has a really positive impact on your mood and can help regulate sleeping patterns.

Invest in a SAD lamp for the winter months to support you if you feel low at this time of year.

Desserts (indulgent experiences)

Having a long, scented bath whilst listening to an Audible book.

Doing a jigsaw when it’s not Christmas!

Reading a book during the day in your favourite reading spot, wrapped up in a blanket at this time of year.

Applying a face mask or having a facial

Why not create your own dopamine menu? I’d love to hear what you come up with – please share with me on Instagram if you can