Tech life is fast. Whether you’re coding all day, jumping between meetings, or balancing exams and job apps, burnout creeps in. Self-care is absolutely vital in the fast-paced world of tech. Sometimes, even just thinking about what self-care to do (or honestly, what to do other than scrolling on social media) can be exhausting in itself.
That’s why we’re talking about a low-effort, high-reward self-care tool: the Dopamine Menu. It’s easy to build and personalize just for you.
The Dopamine Menu is “a list of dopamine-stimulating activities for different situations and needs” created by Jessica McCabe, an ADHD-focused YouTuber. Now, you don’t need to have ADHD for the dopamine menu to benefit you. In reality, it helps everyone just get a little taste of happiness in their day.
How? Dopamine is your brain’s feel-good chemical. It plays a key role in motivation, mood, and reward. When you intentionally choose activities that give you little hits of joy, you’re fueling your brain to keep going!
First things first: download our [official RTC Dopamine Menu] so you can fill it in as we walk through everything together.
Appetizers: Quick Bursts of Joy
First up on your menu are appetizers. These are quick little activities that give you a burst of energy (and dopamine) that help you get through your day.
These can be things like a quick walk, snuggling with your dog, meditation, making yourself a matcha latte, or even just doodling in a notebook.
These tasks should bring you happiness, that are a little mood boost when you’re feeling down.
Entrees: Full-Body Recharges
These are bigger projects that take up more time! These might take up to a few hours to do, but they are the things that really recharge you.
These can include things like going for a hike, baking bread, watching your favorite movie, or reading a good book.
Sides: Comforts that Pair with Tasks
These are things that make doing hard tasks easier. They accompany things you might not want to do, or they just are nice with things that you do want to do!
Sides can include: listening to a podcast, lighting a candle, curling up in a soft blanket, or putting on your favorite show in the background.
Desserts: In Moderation, Please
These are the things that are good in moderation, like social media, candy, and things like that. They aren’t things you want to do all of the time, but fun things to pepper into your life every once in a while.
Some examples of desserts for your dopamine menu include scrolling on social media, watching your favorite Twitch streamer, playing your favorite video game, and plenty of others!
Specials: Rare but Restorative
These are things that truly fill you up, but are either more expensive than you can afford regularly, or they just are out of reach a lot of the time. These can include spa trips, mani-pedis, a trip to your favorite theme park, and many other things.
Taking a Bite Out of Your Menu
Now that you have your menu all fleshed out: how do you use it?
Your dopamine menu works best when it’s visible, whether that is on your wall, in your planner, or saved as your lock screen. When you start feeling overwhelmed, stuck, or low on energy, scan your menu and pick what’s right for you. In the middle of a workday, that might be an appetizer or a side, but a Saturday with nothing going on? An entrée would be perfect for you.
As you learn more about what fills your cup, your menu will evolve, and that’s completely normal! You’re learning more about yourself through this process.
What’s on Your Dopamine Menu?
Self-care doesn’t have to be complicated—it just has to work for you. Whether your menu includes going for a run, burning candles, or a secret love of World of Warcraft (we see you), give yourself permission to recharge intentionally.
Download our RTC Dopamine Menu template and take five minutes to fill it out. If you’re feeling bold, share your menu in the Self-Care channel on Slack—we’re all about inspiring each other to take better care of ourselves.
