why everyone’s talking about dopamine menus and how you’ll regret not creating yours

tik tok got us again

every now and then, tiktok graces us with a trend so perfectly aligned with the zeitgeist that it feels like it was made just for us. this summer, as we bid adieu to the season of endless sunshine and watermelon sorbet, a new sensation has swept across our fyps: the dopamine menu. it’s not a dish you’d find on a fancy restaurant menu, but rather a menu of daily delights—your personal list of joy-inducing activities.

picture this: you’re scrolling through your feed, and suddenly, your screen is filled with an array of smile-inducing moments—freshly baked cookies, cozy blankets, and the blissful sight of a well-made bed. this is the dopamine menu in action. it’s a playlist for your happiness, curated to lift you out of the abyss of endless doom scrolling and into a world where even the smallest moments can bring a burst of joy.

but where did this fabulous idea come from? it’s like discovering a vintage chanel bag at a thrift store—unexpected but utterly delightful. the concept has been floating around for years, but tiktok creator payton sartain brought it into the limelight with a video that turned the mundane into the magical. in her now-iconic clip, sartain explained how a dopamine menu could save us from the clutches of social media overload. her voiceover became the soundtrack to countless tiktoks, each one showcasing unique personal menus filled with tiny pleasures.

so, what’s a dopamine menu? think of it as your personal recipe book for happiness. dopamine, that elusive feel-good hormone, is your secret ingredient. it’s what makes you feel elated when you finally finish a project or get an unexpected compliment. for those who struggle with low dopamine levels—especially common among people with adhd—the dopamine menu is like having a cheat sheet for joy.

creating your own dopamine menu is simpler than it sounds. start with the “starters”—quick bursts of joy that take mere minutes. maybe it’s dancing like no one’s watching, savoring a snack, or snuggling up with your furry friend. these are your everyday pick-me-ups, the little things that kickstart your day with a smile.

next, move on to the “mains”—the heartier, more time-consuming activities that offer deeper satisfaction. think baking a batch of cookies, getting lost in a good book, or taking a leisurely stroll through the park. these are the moments that nourish your soul and add substance to your days.

don’t forget the “sides.” these are the activities you can enjoy while multitasking. listening to a podcast, playing your favorite playlist, or lighting a scented candle—these small touches can turn even the most mundane chores into delightful experiences.

then there’s the “desserts”—the indulgences that you savor sparingly. scrolling through tiktok, checking social media, or binge-watching your favorite show. they’re fun in moderation but can be less satisfying if overdone.

and finally, the “specials.” these are the rare treats that aren’t always within reach but are pure bliss when they are. a spontaneous trip, a concert ticket, or a massage—these are the experiences that add a touch of magic to your life.

so, how do you create your own dopamine menu? start by identifying what brings you joy in each category. write them down, keep them on your phone, or pin them to your wall. this way, you’ll always have a go-to list of activities to lift your spirits when you need it most.

in a world where we’re constantly bombarded with the next big thing, the dopamine menu is a refreshing reminder to cherish the little joys that make life sparkle. it’s about embracing the small, everyday moments that add up to a happier, more fulfilling life. after all, isn’t it the simple pleasures that often turn out to be the sweetest? so, darling, what’s on your dopamine menu today?