TikTok is well-renowned for its less-than-helpful or downright obscure trends (seriously—WTF is up with Zara Larson’s songs being layered over Y2K illustrations of dolphins?) but recently, we’ve seen a rise in content that actually has something to offer.
From Jools Lebron’s reminder for us to all be very demure, very mindful; to Logan Moffitt encouraging us all to eat entire cucumbers—users appear to be tiring of the oft-warped version of “health” content we often see on the app, instead boosting trends that could actually help benefit their mental and physical wellness.
The latest trend to sweep the app is perhaps one of its more wholesome: dopamine menus.
While the trend has been around for years it has seen an uptick in popularity this week. At its most basic, a dopamine menu is a list of things that makes you happy (well, it’s a touch more complex but more on that below)! It gained traction when TikTok creator Payton Sartain created a video about her personal menu, explaining that she uses it to stop herself doomscrolling.
When you consider where we’re at as an online society, it’s relatively unsurprising that the masses are so taken by the concept. As we enter late-stage social media, digital fatigue is high and—let’s be real—the endless scroll has fried our dopamine receptors to no end. In short, the internet is making us tired. Accordingly, we are lapping up trends that, albeit counteractively, get us focused on anything offline.
And this is not a bad thing!
Scroll on for everything you need to know about dopamine menus, including how to create one for yourself.
@paytonsartain episode 157, building a dopamine menu, is out tomorrow — @Note to Self 🎧✨ #healthyhabits #luxurygirl #aesthetics #visionboard ♬ EP 157 note to self by payton sartain podcast - Payton Sartain
What Is a Dopamine Menu?
A dopamine menu is essentially a list of things you can do as an alternative to scrolling through social media. The items listed tend to be things that will also give you a quick little dopamine hit.
Quick note: Dopamine is often referred to as the “happy hormone” and is released when your brain is expecting a reward.
The concept has actually been around for a while, with Jessica McCabe, who runs the YouTube channel ‘How to ADHD’, bringing it to the platform in 2020. Jessica explained the concept as a way for people with ADHD to stimulate their brain to get the dopamine it needs.
As Payton explained in her now-viral video: “I recently discovered the concept of a ‘dopamine menu’ which is basically your go to list of things you can do to feel good throughout your day, so you don’t default to doom scrolling on social media.”
Some TikTok users have used Payton’s video as an opportunity to share photos of things they do themselves, like buying fresh flowers, going for a walk or getting coffee. Others have gone a step further and created actual, physical menus with a list of dopamine-inducing tasks written out on them.
How To Create a Dopamine Menu
Feel like you could benefit from a dopamine menu of your own? Luckily, they’re super simple to create.
Firstly, you need to begin with “starters,” as you would a meal. These are short, easy-to-do activities that will only take a few minutes but can help boost your dopamine. Your starters might include things like cuddling a pet, dancing to your fave song or having a sweet treat.
Next, you moved on to “mains,” which are the more time-consuming activities. These tend to be more creative or physical hobbies, like painting, doing a puzzle or going for a walk.
Next are the “desserts:” things you do every now and again, but not all the time—like scrolling TikTok!
The menu also includes “sides,” which are things you can do while completing boring tasks, such as listen to a podcast.
Lastly, there are the “specials.” These are big-ticket tasks that might not always be available, like booking a holiday!
To make your own dopamine menu, choose activities you enjoy doing for each of these categories. Write them down in a journal or create a beautiful, crafty menu of your own. Revert to your list when you’re in need of an activity to boost your mood.
