Tiktok’s Newest Self Care Trend—Dopamine Menu Is Everything You Need but Are Missing Out On

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You know that rush of happiness you get from a warm donut, a sunny morning, or finally finishing that book you’ve been procrastinating on? That’s dopamine—your brain’s little “you did good” chemical—kicking in.

But here’s the thing, dopamine isn’t just about the big stuff. Sometimes, it’s the little everyday joys that make all the difference.

This post is all about crafting your very own “dopamine menu”—a curated list of feel-good activities, treats, and rituals to sprinkle some extra serotonin on your day.

Curious about what yours might look like? Keep reading, and we’ll help you design your ultimate menu of happiness!

What Is the Dopamine Menu?

Think of your dopamine menu as your personal feel-good toolkit. It’s like a menu at a restaurant—but instead of picking meals, you’re choosing activities that spark joy and give your brain that much-needed hit of dopamine.

From quick gratifications to long-lasting indulgences, this menu has something for every mood and moment.

What to Include in Your Dopamine Menu?

A dopamine menu works best when it’s diverse, just like your favorite restaurant menu! It includes appetizers (quick pick-me-ups), entrées (bigger mood-boosters), sides (activities you can pair with others), desserts (short, enjoyable treats), and specials (those grand gestures you save for once in a while).

1. Appetizers – 5 to 10-Minute Activities to Boost Dopamine

These are the bite-sized dopamine boosters. Perfect to sprinkle throughout your workday when you need a quick mood reset.

1. Dance it out for one song in your living room (yes, air guitar is encouraged 🎸).
2. Step into the sun for a 5-minute stroll. Vitamin D = instant smiles.
3. Text a friend something funny or sweet—you’ll feel good, and they will, too!
4. Take 5 deep belly breaths and have a moment.
5. Smell something good, a perfume, flowers or even freshly baked cookies
6. Find a funny meme, watch a short comedy clip, or scroll to that video of the cat trying to jump and missing (classic).
7. Try a silly 5-minute gratitude list. Not the usual stuff—get quirky with it! Like, “Extra fries in my takeout bag” or “My pet’s weird, adorable snores.”
8. Grab a piece of dark chocolate or your favorite snack and savor every single bite.
9. Put on a face mask and say hello to glowing skin
10. Water your plants
11. Doodle and let your emotions out in the form of cute art
12. Do a mini declutter – a table, vanity, bed or kitchen shelf.

2. Entrées – An Hour or More of Joy

When you’ve got a bit of time to spare, treat yourself to one of these fulfilling entrées. Of course, they need more time but also give bigger boosts of dopamine.

1. Try a new recipe that fills your kitchen with delicious smells and feels. Bonus points for baking bread 🍞.
2. Get into a creative zone with painting, journaling, or playing an instrument.
3. Walk in nature—go on a mini adventure to a park, forest, or even a new neighborhood.
4. Hit the gym of max level dopamine hits
5. Masturbate because why not?
6. Watch a movie, new or classic, doesn’t matter. I love my rom-coms!
7. Take an everything shower – shaving, scrubbing, hair wash, dry brushing, body masks; you get my point.
8. Get a mani-pedi. Because smooth nails and a little foot massage? Totally mandatory self-care vibes.
9. Go grab your favorite coffee order
10. Buy yourself a good book and some fresh flowers
11. Re-organize your closet. Dopamine will hit every time you find your clothes crystal clear.
12. Shop till you drop. Online or retail.

3. Sides – Activities You Can Do Along with Something Else

Sides are like multitasking dopamine—they pair perfectly with other activities. They help you stay focused on one thing at a time while turning boring chores into something you actually enjoy.

1. Light a Candle & set the mood with your favorite scent. Instant cozy vibes.
2. Listen to a Podcast. Plug into some inspiration, true crime, or good old comedy while you work, clean, or relax.
3. Sip on something delicious (cold brew, matcha, or whatever tickles your taste buds).
4. Put Your Favorite Music On
5. Put Your Favorite Sitcom in the Background. Friends? The Office? Parks and Rec?
6. Play with a Fidget Toy to keep your hands busy and your stress levels low. Plus, it’s fun!
7. Pull an Affirmation Card for a little dose of daily positivity—because sometimes, you just need to hear it.
8. Listen to an Audiobook, all while folding laundry or making dinner.
9. Turn on a Diffuser. Fill the room with calming lavender or energizing citrus. Your nose will thank you.
10. Sip on Your Favorite Tea. Because self-care can be as simple as your favorite brew in your favorite mug.
11. Cuddle your furry (or scaly) buddy for a supercharged serotonin boost.
12. Open a Window. Breathe in some fresh air and feel the outside world for a sec—you’ll thank yourself.
13. Lounge in Your Comfiest Blanket. There’s nothing like becoming a burrito of coziness.
14. Smile at Yourself in the Mirror. Yes, it’s cheesy. Yes, it works. Say hi to that gorgeous human staring back at you!

4. Desserts – Short, Sweet Joys You Love

Desserts are those sweet, fleeting moments of pure joy—you know, the ones that make your brain go zing with a delicious dopamine rush! Think of them as the fun little things you do that instantly perk you up, even if just for a bit.

But you can’t overdo them. Do them too often, and their dopamine effects tend to waver and go away, making you feel tired or sad.

1. Scroll social media. Lost in dog videos and hilarious memes? No shame, we’ve all been there.
2. Play video games. Who says saving a pixelated universe doesn’t count as “me-time”?
3. Order takeout. No cooking, no dishes, and all your favorite flavors. Heaven.
4. Online shopping. Yes, you do need another cute mug and fluffy slippers.
5. Binge-watch TV. Three episodes… Or the whole season? Go for it.
6. Buy a sweet treat. Brownie, macaron, cheesecake—pick your sweet poison.
7. Drinks with friends. Catching up over cocktails is a form of therapy, ok?
8. Eat your favorite snack guilt-free (chocolate? cheese puffs? no judgment).
9. Read something juicy. From novels to guilty-pleasure tabloids—you do you.
10. Take power naps. Never underestimate the magic of a 20-minute snooze.
11. Say “no” and stay home. Cancel the plans. Rock the PJ look. It’s a mood.

5. Specials – Your Biggest Dopamine Dishes

These are the superstars of your menu. They take a bit more effort or planning and cost your money or time, but boy, are they worth it.

1. Book a mini getaway for the weekend. Nothing beats a change of scenery.
2. Splurge on that one thing. You know the one—those shoes you keep drooling over or that gadget you keep adding to your cart? Treat yourself.
3. Host a game night or karaoke party. Dopamine is better when shared!
4. Tick off a bucket list item! Sky-diving? That pottery workshop? Go for it!
5. Book a vacation. Go somewhere you’ve always dreamed of—Paris? Thailand? That cabin in the woods?
6. Go to a concert. Bonus points if it’s your favorite band!
7. See a comedy show. Laughter is the best medicine, right?
8. Have a picnic. Grab your fave snacks, a cozy blanket, and head outdoors. Fresh air + good food = instant mood boost.
9. Swim in the ocean or a lake. Feel alive as you dive into natural waters.
10. Take an art class. Get messy, creative, and maybe even discover a hidden talent. Who cares if it’s good—it’s fun!
11. Redecorate a room. Out with the old, in with the new! Switching up your space can feel like a total refresh for your brain.
12. Pay it forward. Buy a coffee for someone behind you or leave an extra tip. Trust us, it feels just as amazing as receiving kindness.

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