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How would you feel if we told you that you could prepare yourself a (non-edible!) made-to-measure menu entirely made up of things you love and with the sole purpose of making you feel better?

That's the concept of the dopamine menu, the new viral TikTok trend for unplugging from social media

Once again, TikTok is responsible for another trend. While the concept has been around for several years, it has become an ultra-viral phenomenon on our favorite video-sharing platform over the last few weeks. Users, even celebrities like Eva Longoria, are now sharing what makes up their “dopamine menu.”

But what is the dopamine menu, and why should you choose this method?

Dopamine, also known as the “feel-good” hormone, is associated with the feeling of pleasure and motivation to seek out pleasure; think of it as a reward system. Healthy dopamine levels can help you feel happy, motivated and energized. On the other hand, when dopamine levels are low, you’ll likely feel tired, sad, or unmotivated.

In the wake of the digital detox craze, the “dopamine menu” trend is establishing itself as a new way of thinking about our use of social networks and prioritizing our well-being. Rather than scrolling all day long, curled up in bed, the concept is to prepare a list of activities that make us feel good, keep us occupied differently, and stimulate the happiness hormone more healthily and beneficially. The idea of a “dopamine menu” is to increase dopamine and boost pleasure or joy when you need it. For instance, when you need the motivation to jump out of bed in the morning.

Initially designed for people suffering from attention deficit disorder (ADHD) -with or without hyperactivity- this method enables them to rediscover daily hobbies other than using their phones. Neuroscientist and Brain Health Consultant Nicole Vignola explains, “When you use your phone, especially for social networking, gaming or messaging, your brain gets a little shot of dopamine every time something interesting or rewarding happens.” Getting used to these instant doses of the pleasure hormone can lead to addiction. To break out of this loop, the specialist believes that the “dopamine menu,” which allows you to find other rewarding activities that aren't scrolling, is a perfect idea.

How to prepare your “dopamine menu”

If you'd like to spend less time online or simply relax away from what you seem to be doing all the time, here are some ideas for putting together your own personalized menu. Enjoy!

Appetizer

The starter is a relatively simple and quick activity requiring little time for a quick dopamine shot. It could be listening to your favorite songs while dancing, making your bed, sunbathing, doing your skincare routine, calling someone you love, etc.

Main course

The main course is, by definition, more substantial, a more prolonged moment that can take an hour or two. Once again, you're free to find what suits you best: some opt for long walks, intensive tidying up, cooking a good meal, taking a bath, and seeing a friend. It could also be learning something new (e.g., a language, a musical instrument, a new professional skill) or having a yoga session.

Sides

Sides add a little flavor to something else, usually our main course. They are little things that can be done while concentrating on another task, such as listening to a podcast, lighting a candle, or drinking a hot beverage while learning a new language.

Dessert

For dessert, treat yourself to a bit of pleasure you don't usually allow yourself, like scrolling for hours on TikTok on your phone, shopping online, or binge-watching a series. Do not forget that desserts are not consumed daily, which is why we enjoy them more!

Today’s Specials

Menus often feature these tempting, unique dishes. These are the chef's recommendations, which you can't have every day but are an absolute pleasure when you can afford them. These exceptional pleasures can take the form of a weekend away from home, tickets to a concert, or an afternoon at a spa center.

Over time, the trend has evolved. Some add other dishes to the menu, such as appetizers, while others simply make a list of activities they enjoy. But the idea remains the same: to list all the little things that make us happy so that we can fill our days differently and find inspiration to do something else.

So, how about dopamine-meal-prepping your week?