I think all good things come from Tiktok and then eventually turn into a response against Tiktok in a kind of endless, ironic cycle. So that being said, a couple of months ago I was scrolling through Tiktok, and a girl there said she never feels changed or inspired after spending a couple of hours on Tiktok. 

Obviously, there’s nuance to that. The memes are so good and you can learn something new. But then the memes get boring and repetitive because an algorithm thinks it knows you (and in turn, you think it knows you too) and the things you learn you could have probably learned if you interacted more with people, and yourself, and the world around you.

These dopamine hits, the rush we get from consistently scrolling (and also the fact that you’re essentially turning your brain off) are slowly reprogramming our brain to stop being creative. We’re in a bit of a doom-scrolling crisis and all need to work a little bit harder to bring back the feelings of stillness we get when our brain isn’t constantly stimulated by scrolling.

I think that’s why a lot of people are creating Dopamine Menus.

What is dopamine?

We have four happy hormones, but dopamine is a neurotransmitter (meaning it sends signals to our brain) that’s tied to motivation, pleasure, and rewards. It’s basically the reward hormone. It’s what gives you that small sense of satisfaction after finishing a task or checking something off your to-do list.

It plays a big role in motivation, movement, memory, sleep, your mood, your ability to learn.

Why dopamine matters

When your dopamine levels are balanced, you feel motivated, focused, and capable of following through on things that matter to you. It’s easier to start (and finish) tasks, feel present in your daily life, and enjoy simple routines.

But when it’s off, even things you usually love doing can feel weirdly hard to begin. You might find yourself procrastinating, scrolling endlessly, or waiting to “feel like it” before doing anything.

Where is our dopamine going?

The reality is a lot of our lives are super fast-paced.

We’re constantly surrounded by over-consumption, high-stimulation, instant-reward activities: social media, short-form videos, notifications, online shopping etc., etc. These things give quick hits of dopamine with no effort at all.

And, our brains are getting used to that level of stimulation. So then, slower, quieter sources of dopamine like journaling, reading, going outside, or working on something creative start to feel less rewarding.

But it’s not that doing those things stopped working. It’s that our brain’s baseline shifted. So, instead of naturally generating dopamine through everyday life, we end up chasing it elsewhere.

What is a dopamine menu?

It’s a simple list of activities that help you feel good, grounded, and motivated without relying on digital stimulation. A list of things to do to keep you off your phone, bring your attention span back, and reconnect you with yourself. 

But the “menu” part is what makes it feel fun and approachable. You organize your activities into categories like a real menu. Short, low-effort things are Appetizers, and longer, more involved ones are Entrées, for example.

Whenever you feel like doom-scrolling or binge-watching, you can return back to your Dopamine Menu for ideas of what to do instead and pick from the courses, like a short 5-minute stretch from your Appetizers list, or a bigger organizing project from your Entrées list.

Ideas for your dopamine menu

Appetizers (quick 5 to 20 minutes)

• Quick tidy (wiping down surfaces, throwing away trash, picking things up off the floor)
• Quick stretches
• Play a song you love
• Deep breathing/five minute meditation
• Get some sunlight
• Make tea or coffee
• Take a long hot shower
• Read a past journal entry to see how far you’ve come

Entrees (30 minutes to an hour)

• Watch an educational video on Youtube
• Read a long-form article (for example, from thoughtful publications like The Paris Review or Psyche)
• Do pilates, yoga, or another exercise session
• Journal your thoughts and feelings
• Color, doodle, or make a collage
• Go for a walk
• Read a book
• Watch a new movie
• Start dreaming and creating goals
• Cook a new recipe
• Deep clean or organize
• Learn something new (like going down a Wikipedia rabbit hole)
• Call or meet with your friends or family 

Sides (small things you can pair with other activities)

• Listen to music and really engage with the artist and their lyrics
• Listen to an audiobook or podcast
• Light a candle or favorite fragrance 
• Make a to-do list

Desserts (a little dopamine treat)

• Binge-watch your comfort show (phones down!!)
• Scroll Pinterest or Substack
• Order take-out
• Buy an item on your wishlist
• Take a nap

How to use your Dopamine Menu

I usually start by asking myself, “What do I need in this moment?” Am I feeling unmotivated and lazy? Am I feeling anxious and unmoored? Am I feeling stuck in a comparison trap? Then, I’ll refer to the list and the amount of time I have (sometimes I’ll set a timer too), use the Brick app to lock my social apps, and get started.

By the way, the goal isn’t productivity. We’re really trying to slow down over here. It’s about rebuilding your ability to feel motivated and satisfied by simple, real-life experiences.

Start small. Pick one or two things that sound appetizing and keep them easy to access.

Over time, you’ll notice it becomes easier to reach for those things instead of defaulting to your phone. And you’ll get back to who you were before scrolling became your default.

I may not feel changed after a couple hours on Tiktok, but I do feel changed after journaling, reading, spending time with friends and family, doing a hobby, or learning something new. I think you can still scroll Tiktok (I most likely still will be) but the point is to add other things into your life so your life is less monotonous.

So your life isn’t spent watching other people live theirs. So you can form memories and make life seem longer. Being on your phone all the time can make life feel like it’s slipping by, because there’s nothing distinct to remember. Because you weren’t really doing anything anyway. Except being on your phone.

P.S. Hi, a little plug here 🙂 I made something to help you create your own Dopamine Menu in your junk journal, if you want a starting point. You can check it out here.