Can a dopamine menu help cure my ‘free-time anxiety’?

“Most of us don’t spend hours scrolling through social media because we think that’s a great use of our time  – we do it because we’re looking for the stimulation we need to function.”

Like most life hacks you learn about these days, it all started on TikTok. More specifically, I learned about ‘dopamine menus’ from my desk buddy Molly Griffin, Fashion Journal’s Advertising and Partnerships Manager, who heard about it on TikTok.

Last year, Molly suffered a bad foot injury and was basically housebound for two months, smack-bang in the middle of summer. As you can imagine, her dopamine levels were running low.

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She came across a TikTok from content creator Kirsten West, explaining how she uses a menu of activities to help her manage her Attention Deficit Hyperactivity Disorder (ADHD). People with ADHD have lower levels of dopamine (a neurotransmitter that plays a role in pleasure, learning and motivation) in their brains. As a result, they need more stimulation.

@thecenteredlifeco 👇how to use your dopamine menu👇 Does anyone else get anxious on the weekends because you don’t know what to do with free time?? So you just scroll the whole time?? Just me??? Having a “menu” to remind me of the things that actually help me feel joyful, grounded and connected to my body has alleviated some of this “free-time anxiety” and helped me pepper some brain boosts into boring workdays too! I know it seems silly— like it’s just a piece of paper, lol— but for me, it helps to keep these reminders visible so I can default to dessert just a liiiitle bit less 🙏 Please share what you’d put on your menu? What are your favorite entrees and appetizers? ❤️ if you’d like to swipe my printable, it’s in the bi0 or this is an easy one to make yourself 🌈✨ big thank you to @Jessica McCabe for creating the OG video that inspired this! #mentalhealth #mentalhealthawareness #procrastination #productivity #adhd #adhdinwomen #dopamine #adhdproblems #productivitytips #motivation #anxiety ♬ original sound – Kristen ⦿ The Centered Life Co

While I wasn’t dealing with an injury like Molly, or ADHD like West, I could relate to the feeling of home-bound ennui or ‘free-time anxiety’. I often look forward to my free weekends, only to spend most of my time on the couch or in bed, doom-scrolling and vaping until I’m scraping the barrel of my dopamine reserves. 

“I think we all fall in those ruts where nothing is working and you can’t figure out why you feel terrible, and also can’t figure out what will make you feel better,” says Molly. “So it felt like a gorgeous act of self-care to write [a dopamine menu] that was 100 per cent about me and what I needed,” says Molly. “It also felt great during a time when I couldn’t control what was going on.”

Curious to know if this trick could help retrain my brain – or at least limit my mindless screen time – I sent Molly a list of questions, and asked ADHD coach Adele Kava about the science behind it all. 

What exactly is a dopamine menu?

A dopamine menu (or ‘dopa-menu’) is simply a written list of activities that can help bring you joy. The idea originally came from social media influencer Jessica McCabe of YouTube channel How to ADHD, who posted a video on the concept back in 2020. In the video, Jessica suggests that dopamine menus are a tool that people with ADHD can use when they find they need stimulation, but may be at a loss for what to do.

“The things we tend to do when we’re bored often don’t give our brains the level of stimulation they need,” she explains in her video. “Most of us don’t spend hours scrolling through social media because we think that’s a great use of our time  – we do it because we’re looking for the stimulation we need to function.” 

Much like a dinner menu, a dopamine menu can be divided into appetisers, mains, sides and desserts. Appetisers are activities that are quick to do and give immediate pleasure, like stepping outside for a 10-minute walk. Mains are activities that take longer to do, but are ultimately more rewarding – running a bath or making a mug out of clay comes to mind. Sides can be paired with less enjoyable activities to make them more pleasurable, like watching an episode of Emily in Paris while you fold the laundry. Desserts provide enjoyment, but should be taken in moderation – scrolling TikTok, for example.

What are the benefits of a dopamine menu?

According to Kava, a dopamine menu that incorporates a variety of stimulating and rewarding activities throughout the day can be particularly beneficial for people with ADHD.

“The dopamine menu allows individuals to intersperse necessary but less engaging tasks with more enjoyable and stimulating activities. This helps to break up the day, making it easier to tackle tasks that might otherwise feel overwhelming or insurmountable,” she explains. 

“Ultimately, this method can improve task performance and overall productivity by providing regular boosts of dopamine, which helps sustain focus and motivation.”

Even for those without ADHD, a dopamine menu can offer valuable benefits. “In today’s tech-driven world, many people struggle with productivity issues, whether due to distraction or lack of motivation,” she explains.

“A dopamine menu provides a structured way to integrate rewarding and enjoyable activities into daily routines, which can enhance overall productivity and well-being. Conversely, dopamine menus could be a good opportunity for workaholics to counteract their constant need for productivity, which can help bring more balance to their lifestyle and reduce the likelihood of burnout.”

What should you include in your dopamine menu?

Everyone’s dopa-menu will look different as it’s based on the things you like. Since I tend to really like smoking, drinking and snacking, I asked Kava to talk me through some healthy examples.

She suggests dancing to your favourite song, practising deep breathing or mindfulness, and working on a personal project such as painting, writing, or building. She also recommends combining a mundane task, like cleaning or doing laundry, with listening to an engaging podcast or nostalgic album to make the chore more enjoyable and stimulating.

Still curious to know what made Molly’s menu, I asked her to share it with me too. 

Molly’s Dopamine Menu

Starters: Dog cuddles. Do a face mask (Kiehl’s Rare Earth Deep Pore Cleansing Masque followed by Go-to Transformazing Sheet Mask).

Entrees: Go on a walk (takes no real planning just stepping outside the house). Catch up with a friend.

Mains: Plan a comfort meal, go out and buy all the ingredients and come home and make it. Shower, blowdry and style hair.

Dessert: Watch a comfort movie – it sounds easy but you have to commit to it! Mine are It’s Complicated, Ferris Bueller’s Day Off or Father of the Bride.

For more on dopamine menus and ADHD, head here.