Dopamine Menu ☀️
A list of activities or little acts you can do to add joy and love into everyday. Entrées are quick and easy, can be done in less than 5 minutes. Sides are small, but can last all day. Mains can take 15 minutes to the whole day, as daily tasks. Desserts are weekly pleasures, and Specials monthly/yearly. Bon appetit!
Items in this hypelist
Entrées - mini bites of joy
Read affirmations
(can be random can be ritual, but only pick 1-2 to cherish for one day)
Tidy a space
Not a deep clean, just a brief putting away of things.
Make your bed
Hydration!
Water the plants
Mini meditation
Focus, reflect, breathe for just 2 minutes.
Take a warm shower
(or cold if you want that adrenaline rush!)
A moment in the sun
Side Dishes - extra comfort that makes all the difference
Compliment others
Wear clothes that you love and feel comfy in
Wear your fave sent
(perfume, hand cream, scented lip balm, etc)
Greet someone nicely
"Good to see you", or a warm hug, or even a small "Good morning!" instantly makes you feel better.
Light a candle
Make a drink that you love
Tea, coffee, smoothies, soda, juice, mocktails, whatever floats your boat - remembering of course that alcohol is a sometimes drink.
Listen to your favourite music!
Listen to a podcast
Preferably one that will educate and inspire, not doom and gloom or hate on others.
Main Course - longer tasks for longer joy
Exercise
In the way that suits you best; yoga, gym, pilates, swimming, sports, biking, dance anything!
Journal
Seriously, writing fuels the soul.
Laundry and other chores
If you feel unproductive, do your chores. I know it's tedious, but afterwards you feel so much better.
Baking!
Board games or puzzle
Gratitude journaling
Reading
Even for 10 minutes, you'll feel better trust me.
Hobby time
Devote some time to a hobby you love which is completely seperate to work, school, and sport.
Call someone you love
(not your ex)
Digital detox
Can be for 30 minutes or even a whole day, be conscious of consumption and put the phone/social media away.
Spa day
Facemask, wash hair, mani pedi, whatever goes to make you feel fresh.
Make some art!
Sketches, music, writing, collaging, doodles, making a homade gift or item, the list goes on. It doesn't have to be perfect!
Plan your day
Writing down what you plan to achieve motivates you to actually achieve it!
Check off tasks on your to do list
Deep clean a space
Go on a walk
Hike, errands, or around the block - just make sure you are safe.
Desserts - occasional guilty pleasures
Scroll social media
But please set a timer. everyday is a blessing, so don't waste it!
Order takout
Shopping
But in moderation! Consumerism is a plague that destroys earth and minds, so it's best to be conscious and plan out wants before hand. That way it actually feels rewarding and not passive.
Play a mobile game
TV time
Comfort show, fav movie, seeing a new film, or even just flicking through channels is one of the greatest pleasures of modern life. Getting to choose and enjoy film is a privilege!
Dance party!
Facemask/eyemask
A quick way to feel refreshed.
Sweet treat!
Keep in mind it's better to plan and choose what you want before hand, rather than just a random decision to snack. This way it's actually rewarding and not passive.
Specials - big events for happy memories
Bookstore trip
This is my personal favourite. Once a month I go and purchase 1-3 books, and then try to read them all until the next trip.
Redecorate home/room
Brighten up the space, can be inexpensive when you diy as well!
See live entertainment
Concerts, theatre, or sports game, indulge in a performance you love.
Go to the cinema
Get together with friends
Host a party, picnic, outing, anything!
Go out for dinner
Solo date!
See my other hypelist for solo dates on my page 😉
Vacation
Can be expensive, so choose a trip that you can budget and will actually enjoy.
