dopamine menu
Vi
29/06/2025
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A list of tasks for when everything feels like too much
Items in this hypelist
Appetizers
Apply lipbalm or hand cream
Or both!
Refill water bottle
With ice cubes
Brush teeth
Floss & mouthwash if you can
Do some light stretching
Make a little snack
Do a breathing exercise
4-4-4 x4
Play fun music
A little dopamine boost
Water one plant
Light a candle or spray a nice scent
Open a window or stand outside for a minute
Get some fresh air
Wash face
Just cleanse & moisturise
Change into comfy clothes
Make bed
Or just smooth it out
Main Course
Go grocery shopping
Update calendar
Prep meds and vitamins for the week
Do one load of laundry
Study or revise 20-30 minutes
Meal prep or make a real meal
Plan different outfits for the week
Do a skincare reset with some extra love
Full routine, a face mask, massage
Try a programming challenge
Or work on a project
Clean just one "zone"
Desk, dresser, floor around bed
Organise your digital space
Journal
Sides
Use a timer
5, 15, or 25 min - whatever feels right
Play an old, comforting youtube video
Wear a nice lipbalm and some perfume
Even if you're just at home
Body doubling
Call someone or put on a video while doing a task
Move somewhere else
Desk, kitchen table, just anywhere but your bed
Drink something cute
Iced matcha, soda in a cute glass, water with ice cubes, hot cocoa
Play a comfort playlist or background ambiance
Café, rain, etc.
Specials
Declutter one bag or basket
Rewatch a childhood comfort movie
Go to a café
Fresh air and a lil treat
Go on a 20-30 minute walk
Rearrange one part of your room
A shelf, desk, etc.
Shower & change bed sheets
Dessert
Order a treat
Available after 3 main courses !
Play a mobile game
Scroll on TikTok
With a timer !!
Watch a YouTube video
Make a cute Pinterest board
Watch an episode of a tv show without multitasking
Bake something
Read one manga volume or a book chapter
