What’s on my dopamine menu - Episode 27
Looking for ways to increase your dopamine levels? In a mission to make every day a little bit happier, I decided to follow in the footsteps of other creators and create my own dopamine menu.
This menu consists of several menu items—appetizers, entrees, sides, desserts and specials—that I can turn to depending on what I need and how much time I have to instantly boost my mood.
Create & consume
What Austen is creating this week: I relaunched my blog Keep Calm and Chiffon on a new platform with a total design makeover! I hope you get a chance to check it out.
What Austen is consuming this week: The Good Place: The Podcast. If you’ve seen the Netflix series this is a fantastic behind-the-scenes look at the making of the show. I’m currently binging episodes.
In this episode:
When life gets busy, finding simple ways to boost our mood and motivation can make a big difference. I’ve been hearing a lot about the concept of a “dopamine menu” thanks to Jessica McCabe, the creator of the YouTube channel How to ADHD.
This concept involves curating a list of small, pleasurable, and healthy habits that can naturally elevate your dopamine levels, which in turn supports happiness, focus, and motivation.
I’ve created my own dopamine menu with a mix of everyday activities that bring me joy. Here’s a breakdown of what’s on the menu!
Appetizers: Quick dopamine hits
These are my go-to, low-effort activities that give me an instant mood boost. They’re easy to integrate into the day and can help me reset if I’m feeling a bit low on energy.
Making a matcha or cup of coffee: A warm drink is a simple, satisfying ritual.
Lighting a candle while working: There’s something about a candle that adds calm and comfort.
Sending a text to a friend: Just a quick “thinking of you” to someone I care about lifts my spirits.
Filling my Stanley cup with ice and water: It’s refreshing, and staying hydrated is a mood boost in itself!
Skincare routine: Taking a few minutes to care for my skin feels like a mini self-care moment.
Entrees: Activities that require a little planning
These are things that take more time but are totally worth it! They add depth to my week and give me moments to truly enjoy.
Reading in the morning: Starting my day with a book sets a peaceful tone.
Saturday in the neighborhood with Andrew: Exploring our favorite spots together is a highlight.
Exploring a new brewery: Trying out a new brewery is a fun way to mix things up.
Extra long walk around Hoboken: Walking is the best way to recharge while taking in the views.
Watching football on Sundays: Football has become a cozy Sunday tradition.
Perfect “me” day in the city: This one’s a favorite, and I recently shared what a perfect day in NYC looks like for me in my recent YouTube video!
Sides: Adding a little extra to my routine
These activities are things I can tack on to what I’m already doing, making everyday tasks more enjoyable and satisfying.
Ambiance room while working: Adding a little background ambiance helps me focus.
Watching TV while on the Peloton: Combining entertainment with a workout keeps me motivated.
Listening to a podcast while cleaning: It makes chores go by faster and is fun too!
Comfort YouTubers while folding laundry: Folding laundry is much better with good company.
Calling my parents on a walk: It’s a nice way to stay connected while I get some fresh air.
Working from a coffee shop: A change of scenery can make all the difference in my mood and productivity.
Desserts: Small indulgences
These activities are special treats, perfect for moments when I want to indulge but not necessarily something I do all the time.
Charcuterie board and wine night at home: A delicious way to unwind at the end of a week.
Reading at a bar: A fun twist on my usual reading spots that makes me feel like I’m out in the world.
Specials: Rare but highly anticipated
These are the big ones—the things I look forward to most because they bring joy and often create lasting memories.
Weekend getaway or day trip: Lately, I’ve been loving quick trips with girlfriends, which have become a fun tradition.
Going to a comedy show: A night of laughter is always good for the soul
Getting a facial: The ultimate self-care splurge for me!
90-day dinner with friends: It’s a tradition with my high school friends to catch up and reconnect over a great meal every three months
Spending time with nieces and nephews: My favorite tiny humans always make me smile
Taking the week off between Christmas and New Year’s: The whole world should take this week off. It’s a true chance to unwind and recharge and I always look forward to this week.
