
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







