Do you often find yourself stuck in a rut looking at a to-do list without the motivation to do it?
Sometimes, you can power through the tasks, but more often than not, you might end up procrastinating or working your brain into a nervous wreck.
So how do you make sure you can finish work and home-related tasks in good time without driving yourself crazy? Dopamenus. The trend has taken the internet by storm, and for good reason. It really works!
If you want to know what it is and how to incorporate it into your life (goodbye anxiety), keep reading for a detailed guide.
What Are Dopamenus?
Before we dive into Dopamenus, let’s look at dopamine a little. Dopamine is one of the feel-good chemicals released by the brain and it’s associated with pleasure and motivation.
It’s that burst of happiness you get from making and eating your favorite meal or snack or the burst of energy that makes you feel like you can tackle the dishes or that pending work deadline.
In that regard, dopamine menus or Dopamenus are basically a list of things that trigger the release of dopamine in your body, which can help you get out of a procrastination rut.
Essentially, you pick your happy trigger off the menu and then ride that high to complete the tasks at hand.
@victoriaharderxo Replying to @STEPHANIE my brain is like a sieve—if it’s not written out where i cab see it i will forget about it!! #hotmessproductivity #dopaminemenu #adhdproductivity ♬ original sound – victoria ✿ hot mess lifestyle
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What Are The Benefits Of Dopamenus?
Logically, when your body is feeling low on energy, a meal with carbs and proteins can boost your energy. The release of dopamine associated with certain activities or things does the same for your brain.
Dopamenus can be used by anyone feeling meh, low mental energy, or unmotivated.
However, they are even more effective for people who struggle with focusing on a task, procrastinators, and people with symptoms of ADHD.
This whole concept was made popular by Eric Tivers, and then several Tiktokers helped the idea spread and take off.
How To Make Dopamenus
Different things trigger the release of dopamine in different people.
This also means that Dopamenus may not look the same for everyone. To get started on making your menu, you need to identify the things that make you happy.
It would help to consider how long each task, item, or activity leaves you feeling good.
You may have noticed that the joy you get from having your favorite drink is not the same as the one you get off spending time with a friend.
So, with this in mind, you can create a list of things that spark joy for you in order of how long you feel this particular emotion. Don’t be scared to add something that may seem odd to other people, as long as they have no negative physical or emotional effects on your health and general well-being.
How To Incorporate Them Into Your Day To Day Life
So you have your dopamine menu in place. Now, what next?
You make an actual menu – restaurant-like, with starters, main courses, and desserts.
The Starters
A starter can be a small treat you give yourself when you need a quick energy boost to get started on a task. For some people, it could be having a cup of iced coffee, playing with a pet, or even having a short dance party.
Starting with something like this can give you the mental boost you need to get started on that daunting activity.
The Main Courses
Main courses are normally the filling part of a meal; that same logic applies to your Dopamenus.
These are the activities that can keep you pumped for more extended periods. It can be doing a craft, watching movies, hanging with a friend, or even working out.
Main courses give you the energy you need to push through for longer periods of time.
The Desserts And Sides
These are essentially what you eat between meals or at the end of a meal.
On your Dopamenus, these can be things that give you a short and quick burst of good vibes to propel you through the day or calm your mind at the end of the day.
It can be binging on a Netflix show, lighting some yummy scented candles, taking a warm shower, or even having that chocolate bar in your pantry.
The Specials
The special on your Dopamenus can be the activities you don’t engage in daily.
You can pull this out when you’re feeling particularly low and need an overall happiness boost. For some people, it can be going on vacation, going offline, or going on a hike.
Conclusion
It’s important to remember that you can change up the items on your Dopamenus to suit your needs and the seasons of your life.
Sometimes, this might look like taking things off the list. Other times, it can be having dessert for breakfast. Essentially, this list should work for you and not vice versa. So sit down, make a list, and be your most productive self.
