CREATING A DOPAMINE MENU: AN EASY TOOL FOR WHEN MOTIVATION IS LOW
One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.
The concept of a dopamine menu is one way we can ensure that our actions stay aligned with our nutrition or health goals -- even when motivation is nowhere in sight. A dopamine menu is a tool that can help us boost our mood, support our habits, and navigate moments of low energy and nonexistent motivation. It’s a self-curated list of feel-good activities that match our energy, resources, and goals.
Originally designed to help neurodivergent individuals regulate emotions, the idea works wonderfully for anyone looking to create a framework for self-support and motivation. Here’s how we can apply a dopamine menu to our nutritional habits and goals --
WHAT IS A DOPAMINE MENU?
Like a restaurant menu, we can organize dopamine-inducing activities into different categories that reflect the effort required to complete them. Think of these activities as a way to plan for those days when you just don’t feel like doing the things you know are good for you — whether that’s batch prepping, drinking water, going on a walk, or eating balanced meals.
HOW TO CREATE A DOPAMINE MENU FOR YOUR NUTRITION GOALS
The most impactful way we can make sure a dopamine menu will support us through challenging times is by creating it at a time when we’re already in a good headspace. When we are feeling good, we are far more capable of brainstorming activities and actions that feel genuinely rewarding.
Appetizers are quick, low-energy actions for a small but immediate dopamine boost
Entrées are more involved activities that require time and effort but deliver deeper satisfaction
Sides are activities/actions you can complete alongside another task to make it more enjoyable or manageable
Desserts are feel-good indulgences to be enjoyed in moderation
Having our dopamine menu written out and ready to go limits the mental energy we need to spend to feel better. On days when preparing food that supports our goals feels like climbing a mountain, the quick “appetizer” of chopping a veggie or a “side” of good music or a fun podcast while you prep your dinner can be life-giving.
AN EXAMPLE DOPAMINE MENU
I find that my dopamine menu comes in handy in moments when my stress is high, my energy is low (poor sleep, sickness), when my internal motivation to support my goals is feeling low, or when I just need a little reset. Whipping out my dopamine menu as a little “reset” when I am feeling this way or anticipating feeling a little burnt out is a major mood-changer for me.
Here are some ideas of what you can add to your dopamine menu:
Appetizers (quick and easy)
Fill your water bottle
Grab a piece of fruit for an easy snack
Organize one shelf in your pantry or wipe down the kitchen counter.
Make a cup of tea (in your favorite mug)
Add some fun creamer to your coffee
5 minutes of deep breathing or meditation
Add a handful of greens to your meal
Savor a small square of dark chocolate
Entrées (more involved)
Cook one of your favorite recipes
Start a new audiobook or watch/listen to a show while you meal/batch prep
Plan and shop for a week of batch prep
Prepare all your lunch for the week
Take a 20-minute walk while listening to a podcast you love
Set up a cozy meal station—soft lighting, favorite playlist, a fancy napkin
Start a food-themed journaling habit (e.g., how a meal made you feel)
Sides (paired with other action)
Listen to a fun playlist while cleaning the kitchen.
Add flowers or a candle to the dining table during mealtime
Eat off of your fancy dishes
Wear your comfiest clothes
Snap a photo of your meal and share it with others
Stretch your legs during a work break while brainstorming meal ideas
Keep a bowl of fresh fruit within arm’s reach while working
Desserts (feel-good indulgence in moderation)
Scroll social media for fun meal ideas
Make a fancy coffee or tea drink at home
Plan a meal out at a new restaurant
Order a fun snack online (unique nut butter or seasoning blends).
Create an aesthetically pleasing snack board
Buy a new kitchen gadget
Taking a few minutes to create your dopamine menu, then ensuring it’s somewhere visible (I have mine in my notes app and even created a more aesthetically pleasing “real” menu version on Canva - a dopamine-inducing activity itself) can make it easier to stay connected with your goals, especially when motivation isn’t around. Making a habit out of supporting ourselves with actions that honor even our toughest times is how we can ensure we are taking a long-term, sustainable approach to our goals.
My dopamine menu. What’s on yours?
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