“The modern devil is cheap dopamine.” — Naval Ravikant
What is Dopamine?
Dopamine is a neurotransmitter that plays a crucial role in several physiological processes, including motor control, motivation, reward, and the regulation of mood and cognition. Imbalances in dopamine levels are linked to neurological and psychiatric conditions like Parkinson’s disease, schizophrenia, and addiction.
Dopamenu and Its Importance
Have you ever come home after a long day with absolutely zero energy, not wanting to do anything? You pick up your phone, looking for a little stimulation or a reward without doing anything—and before you know it, an hour has passed, and you feel even more drained. The dopamine we get from scrolling makes us feel like we’ve accomplished something huge, even when all we did was lift our finger to scroll. (Okay, maybe that was a workout... kind of.)
A Dopamenu helps us choose activities that will genuinely make us feel good and spark joy, rather than falling into the trap of easy distractions when we’re feeling low, unmotivated, or stressed.
How to Create a Dopamenu
- Grab a pen and paper.
- Put your phone away.
- List activities that have sparked joy for you in the past.
- Divide them by the time they take: 5-10 minutes, 15-30 minutes, under 5 minutes, and a few special activities you’d love to do when you have a longer break.
- Stick the paper somewhere you can see after dividing them as below.
Divide These Activities as Follows:
These are quick activities that lift your mood and get you going:
- Breathwork
- Doing jumping jacks
- Making some green tea
- A few rounds of Surya Namaskar (sun salutations)
- Listening to your favorite song
- A quick dance break
- Reading a short blog or article
- Skincare routine
- Making your bed
- Painting your nails
- Scrolling on Threads (with a 5-minute timer!)
- Recite affirmations
- Read a self help book
These activities are the highlights of your day and bring you the most joy:
- A walk in nature
- Playing your favorite sport
- Watching the sunset
- Reading a romance novel
- A warm shower
- Organizing your space
- Cooking a delicious meal
- Doing household chores
- Journaling
- Going on a date with your partner
- Spending time with friends/family
- Go to a bookstore
- Go for a scenic ride
- Visit a local cafè
- Create a vision board
- Learn pottery
These are activities that can complement your main course:
- Lighting a candle while reading (Did you know Danish people burn an average of 3.5 kg of candles annually?)
- Listening to a podcast
- Playing soothing music during a shower
- Watching a "read with me" vlog while reading
- Listening to music while exercising
- Calling your mom
These activities offer quick dopamine but can leave you feeling drained if overdone:
- Scrolling through social media
- Binge-watching a sitcom
- Watching movies
- Playing mobile games
- Watching YouTube videos based on your interests
- Scroll Pinterest
- Delete photos on your phone
These are the “splurges” that you indulge in on special occasions:
- Going on a vacation
- Attending a concert
- A luxurious spa day
- Camping trips
- Shopping sprees
Creating a Dopamenu allows you to fill your time with activities that genuinely nourish your mind and body, rather than falling into the trap of mindless distractions. It’s easy to get swept away by cheap dopamine hits, but when we consciously choose activities that bring joy and fulfillment, we gain energy, clarity, and satisfaction. Next time you're feeling lost or unmotivated, turn to your Dopamenu and reclaim control over how you spend your time.
0 comments