Spark joy: How a dopamine menu can brighten your life
Can feeling good be as easy as ordering food off a menu? A new trend suggests building a selection of dopamine hits to draw on. See how it’s done
Small pleasures run extra small these days. We jump at every little notification, Reel, impulse buy and cheese-smothered appetiser. It leaves us all in a paradox: Overstimulated but also unsatisfied. And stuck in a cycle of fleeting thrills.
Life coaches everywhere are advising us to build a dopamine menu, a collection of triggers that spark deeper, longer-lasting joy. It’s a new name for an old hack. Psychologists used to call it behavioural activation — ways to do what’s best for you, rather than what you feel like doing in the moment. But Dopamine Menu has a nicer ring to it, doesn’t it? A list of healthy instant indulgences along with delights that can be slowly savoured. Here’s how to set it up.
Starters: Quick bites, big highs
These are essentially an espresso shot for the soul: A jolt of joy, minus the crash. Swap a warm shower for a cold one in the morning. “It can spike dopamine levels by a staggering 250%,” says Shruti Varma, a counselling psychologist based in Delhi-NCR. Researchers have found that plunging into icy water significantly boosts dopamine concentration in the blood, delivering an exhilarating high too.
For a middle-of-the day boost, consider a post-lunch breathing session or a quick dance around the house if you WFH. Just ten minutes of dancing floods the system with endorphins, making you feel more alive. “Singing out loud, engaging in breathwork, or even striking a power pose can instantly shift your brain from lethargy to motivation,” Varma adds.
Mains: Slow-burn satisfaction
If starters deliver a quick hit, mains are where actual fulfilment lie. These are more effort-driven pleasures, experts say. “Dopamine doesn’t just make us want things—it makes us create them,” write Daniel Z Lieberman and Michael E Long in The Molecule of More, their 2018 book about dopamine. The TL;DR: Activities that require persistence build confidence, purpose, and long-term motivation.
“Learn a new skill, be it painting, playing an instrument, or mastering a cooking technique, to keep the brain engaged,” says Dr Charan Teja Koganti, a neuropsychiatrist at KIMS Hospital, Hyderabad. “Physical activity, from weight training to yoga, doubles dopamine receptors. So, future pleasures feel richer and more rewarding.”
Or just get into the habit of solving a daily online puzzle at a set time of the day you tend to feel low — perhaps the commute home or when you usually curl up with the phone. Problem-solving not only sets up a distraction-free time slot, it gives you a sense of accomplishment, every day.
Sides: Regulars with a twist
As with a chef collab, consider dopamine pairing — blending routine and pleasure. “Listening to an inspiring podcast on a commute turns idle time into self-growth,” says Varma. “A lively, feel-good playlist while cooking transforms meal prep into a little celebration. Pairing a skincare ritual with candlelight, aromatherapy, and deep breaths, makes it a moment of pleasure.”
Desserts: Intense hits
There’s a reason that desserts are served by the slice — they’re good for you only in small quantities. Treat intentional indulgences the same way: Savour, don’t binge. “Watching one episode of a favourite show after completing a productive session feels satisfying rather than excessive,” says Varma. Or, wait until you’ve completed a creative project before you browse an online sale. “A time set for social media turns it into an enjoyable microdose rather than a time sink.”
Specials: They’re worth the wait
Vacations, concerts, and splurges are the pop-ups of the dopamine menu. They make life feel cinematic. But here’s the catch: The anticipation is often more pleasurable than the event itself. So, make the anticipation work for you, says Dr Koganti.
“Plan your specials in advance,” he says. And when the moment finally arrives, luxuriate in it. “Relive the experience through reflections, stories, and mementos. The goal isn’t just the reward—it’s crafting a lifestyle where anticipation, experience, and reminiscence create an endless cycle of joy.”
And make sure you’ve got sharing portions. “Find a community that aligns with your interests—on Reddit, Discord, or a niche Facebook group,” Varma suggests. “Make it a habit to contribute, engage in discussions, and share ideas. It fosters a sense of belonging and delivers a far richer dopamine reward than passive consumption.”
From HT Brunch, April 19, 2025
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