If you have noticed that the word “dopamine” appears everywhere, you are not alone. Often connected to other terms such as “decor”, “dressing”, “detoxification routines” and “menus”, the deliberate act of decorating their room, dressing up their favorite colors or performing certain activities in order to create the feel -good chemicals in the brain . And for good reason.
Let us dive deep into all of this and why you consider creating your own dopamine menu in order to change your mood better.
Think less about what you would order in a restaurant than a list of activities. These activities are tailored to you, the goal of one of you triggers a positive feeling. This stimulates dopamine production in the brain and therefore increases its mood.
The dopamine menu was sometimes called “Dopamenu” and was first introduced by a YouTuber a few years ago. Since then it has gained popularity in Tikkok and Instagram.
The idea is to create a menu that is divided into courses (starters, networks, pages and desserts) of funny activities if you need stimulation. Starters are short, quick victories, while the network require a little more effort. Pages can be combined with things that you don’t want to do to make the task more pleasant, and desserts should be done in moderation.
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What is an example of a dopamine menu?
A dopamine menu can be as simple as a list in the notes app of your phone or a beautifully designed poster that you hang on your wall. Examples of menu elements can belong:
Start dishes:
- Up and down on site
- Stroke your dog
- Snack
Network:
- To swim
- Renovate your space
- Meditate
Pages:
- Call a friend
- Listen to your favorite song
- Lighting frankincense
Desserts:
- Scroll on Tiktok
- Buy online
- Order to take away
How is a dopamine menu related to ADHD?
As found by Colin Davidson, Professor of Neuropharmacology, University of Central Lancashire and Claire Hutchinson, Professor of Experimental Psychology, University of Scotland, is generally assumed that people with ADHD have lower dopaminn levels and need more stimulation.
They continue to explain that the dopamine level in the brain comes from two types of publications: Tonic and Phasic.
“Tonic dopamine is the base level of dopamine that the resting dopamine neurons pump out. But if something interesting happens to us or we carry out certain activities, we get a “phase” (short, intensive outbursts) from dopamine. “
“A popular hypothesis for ADHD is that it is caused by a dysregulated dopamine system. As a result, they are continuously looking for the short -looking outbreaks of phasic dopamine, which are higher (and more worthwhile) under these conditions, ”they share.
There is a case for ADHD patients -and people in general -who rely on dopamine activities to stimulate production.
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How to create a dopamine menu
Creating a dopamine menu can be a really funny and pleasant activity that you do alone, with a friend or with a group of friends. They are completely personal, so that there is no “wrong” way to create their own. It’s about choosing activities that you love and that you will find joy. Take this as a great opportunity to think about the things that really bring you joy in life.
A good starting point is to search old photos on your phone, read old journal entries or talk to a friend about funny memories. It can even be so easy to think back on your day and pull out the little moments you made to smile. The Internet and social media are also invited with inspiration that you can use.
As soon as you have your list, you can get creative with pen and paper to physically create your personalized menu. Keep it nearby so that you can always grab when the moment requires a goal from dopamine.
This article by Stephanie Hua was originally published in women’s health.
