Creating a Dopamine Menu: A Personal Guide to Finding Joy and Recharge
Life can be overwhelming. Sometimes, it feels like I’m carrying too much, and I can’t quite pinpoint how to get back to center. That’s where my dopamine menu comes in. This little concept has been a game-changer for me, especially when I’m struggling or need help communicating with loved ones about what I need to recharge.
The idea is simple: create a list of specific, joy-sparking experiences or things that bring you comfort. Having this menu at hand has made it so much easier to identify what I need and, more importantly, to ask for it. Instead of vaguely saying, “I need a break” or “I feel off,” I can point to something on my list and know it will help. It also helps people show up for me if they have some of these ahead of time.
Here’s what my dopamine menu looks like and why it’s so meaningful to me:
Places That Instantly Bring Me Joy
There’s something magical about places that hold memories. They’re like portals to happiness. When I think about these spots, I’m transported, and just that thought alone lifts me up:
Joshua Tree: The raw beauty and peace of the desert are unmatched.
Tetons and Teton River: A place that grounds me with its majestic mountains and flowing water.
Hoodoos: These surreal rock formations spark awe every time I picture them.
This Cottage My Parents Rented: A cozy memory filled with warmth and family laughter.
Tan-Tar-A, Missouri: Family vacations there hold a special place in my heart.
Carpinteria: The perfect mix of nostalgia and ocean breeze.
And sometimes, it’s places I haven’t been but can imagine vividly, like a cozy cabin on a lake with a big leather chair.
Oddly Specific Things That Bring Joy
This part of the list is where it gets quirky—and oddly effective. It’s the details that make these moments so powerful:
A good wine in a nice glass with a view: It’s not just the wine; it’s the experience of savoring it.
A cup of coffee in the right mug under a cozy blanket: The right mug really does matter.
The tap-tap of a fish nibbling before setting the hook: It’s the anticipation that gets me every time.
Taking a shower to wash the sand off, feeling the slight burn of sun-kissed skin: It’s like a reset button for the soul.
A slow meal at a French restaurant: Because food tastes better when life slows down without the distraction of technology.
Simple Joys That Recharge Me
Not everything on the menu is a grand experience. Some of the most effective items are simple pleasures:
A smooth boat ride on a still lake.
Chips and guacamole with a margarita on an outdoor patio with a friend.
Diet Coke in a can with two freshly squeezed limes.
Warm lighting, candles, and the smell of something baking while I’m in cozy pajamas.
The feeling of trying to stay awake for SNL as a kid.
Homemade chocolate chip cookies in the fall.
Having a little too much to drink with friends, laughing so hard it hurts, even if the morning does too.
Nature’s Therapy
The outdoors never fails to recharge me:
The smell of pine needles on the ground.
The peaceful rhythm of a smooth lake boat ride.
That first whiff of fresh air on a cool morning.
Comfort in Familiarity
Sometimes, it’s the familiar things that bring the most comfort:
Watching old episodes of “Real Housewives.”
Hearing a favorite song from my childhood.
Why a Dopamine Menu Works
Having a dopamine menu helps me in two big ways:
It’s a Guide for Myself: When I’m feeling low or out of sorts, I don’t have to search for solutions. I know exactly where to look for joy and comfort.
It’s a Communication Tool: Sometimes, it’s hard to ask for help or explain what I need to feel better. This list gives me the words and ideas I need to share with the people around me.
Creating Your Own Dopamine Menu
If this resonates with you, I encourage you to try it for yourself. Think about the places, experiences, and little joys that light you up. Be as specific as possible. You’ll be surprised at how helpful it can be to have this list at your fingertips when you need it most.
Remember, self-care doesn’t have to be complicated or expensive. Sometimes, all it takes is a moment, a memory, or a simple pleasure to recharge and remind yourself of the good in life.
What would go on your dopamine menu? Start your list today, and see how it transforms the way you recharge and connect with yourself and others.
