Mindfulness and Dopamine
In our fast-paced, digital-driven world, it can be challenging to stay present and engaged with what truly matters. For many people, staying present is challenging when there's always a new notification, countless social media feeds, and seemingly endless tasks that need our attention. It’s easy to find yourself caught in cycles of distraction, feeling drained, and always seeking quick, surface-level dopamine hits from things like phones, food, shopping, or substances. While these coping mechanisms can provide relief, they aren’t always what makes us feel our best long term.
That’s where the concept of "Mindfulness Snacks" and the "Dopamine Menu" comes in—a concept that’s gained popularity on platforms like TikTok. The idea is simple: instead of relying on the usual distractions, we can infuse our day with small, intentional “mindfulness snacks” to stay grounded. By using a dopamine menu, we can keep a go-to list of enjoyable activities that align with our goals, breaking the cycle of endless scrolling or compulsive distraction.
What is Mindfulness Snacking?
Just like a snack sustains your body between meals, a "Mindfulness Snack" is a small, intentional activity that gives you a mental and emotional boost throughout the day. These snacks don’t require a lot of time or energy; they're spontaneous ways to bring you back to the present and bring a little joy into your day.
Think of these mindfulness snacks as tiny bites of joy you can take throughout your day to boost your mood and reduce stress. Here are a few examples of Mindfulness Snacks that you can sprinkle into your day:
Get Sunlight or Fresh Air: Step outside, breathe in some fresh air, and feel the sunlight. Even a few minutes outside can help reset your focus and mood.
Stretching or Movement: Take a quick stretch or walk down the hall, or put on your favorite song and dance. Movement is a proven way to release endorphins and re-center yourself.
Brief Social Connection: Chat with a coworker, call a friend, or connect with a family member. Social interaction, even a short one, can boost your spirits.
Deep Breathing Exercises: Take a few deep, intentional breaths. Breathing deeply helps calm the nervous system, reducing stress in seconds.
Look Out a Window or Step Outside: This simple pause allows you to enjoy a view of nature or take in the world around you.
These little "mindfulness snacks" offer a refreshing reset, helping you stay present and prevent burnout.
What Is the Dopamine Menu?
While Mindfulness Snacks are spontaneous and brief, a Dopamine Menu is your own curated list of activities that can help boost your mood and energy throughout the day. Dopamine is a neurotransmitter that plays a big role in how we experience pleasure and motivation. But instead of relying on quick dopamine hits from scrolling social media or binge-watching a show on netflix, the Dopamine Menu encourages us to take pleasure in activities that are genuinely enjoyable and rewarding to us.
Here’s how the Dopamine Menu works, broken down into four sections: Appetizers, Entrees, Desserts, and Sides. Each category is organized by time and energy, so you can pick an activity based on how much time you have and what you’re in the mood for.
Appetizers ( 15 Minutes or Less)
Appetizers are perfect for those moments when you have a little free time but don’t want to get stuck in a time-consuming activity. Here are some ideas:
15-Minute Tidy-Up: Set a timer and clean up your space. This can help you feel organized and calm.
Quick Yoga Video: A short, guided yoga practice can stretch your muscles and clear your mind.
Doodling or Journaling: Take a few moments to let your creativity flow on paper, or jot down some thoughts.
Cloud Watching or Nature Gazing: Step outside, look up, and observe the sky for a few moments of tranquility.
Read a Chapter or Article: Engaging with something interesting can take you out of your routine and give you a mini mental refresh.
Entrees (For When You Have a Little More Time, 30+ Minutes)
Entrees are activities that take more time and provide deeper satisfaction. Perfect for unwinding after a long day or as a weekend treat:
Cooking or Baking a Nice Meal: Prepare something delicious for yourself- this is both productive and rewarding!
Exercise or Physical Activity: Go for a run, workout at the gym, or join a group fitness class. Physical activity is a great dopamine booster thats good for your physical and mental health.
Try a Creative Hobby: Whether it’s painting, drawing, or crafting, engaging in a creative hobby is a great “snack” to add to your day.
Spend Quality Time with Friends or Family: Schedule time with loved ones or pets to unwind and feel connected to those around you.
Listen to a New Podcast, Album, or Audiobook: This allows you to relax and focus on something you find interesting.
Desserts (Short and Sweet)
Desserts are activities that might be considered indulgent, but they’re valuable when used intentionally. Try to keep them short so they can best serve their purpose of being a positive coping skill.
Scroll Social Media Mindfully: Set a timer if you’re scrolling or only view specific accounts that make you feel good.
Watch a Short Video or TV Episode: Something light-hearted can be a great mood lift.
Play a Quick Game: Games can be engaging and fun
Sides (Can Be Done Simultaneously with Other Tasks)
These are small touches you can add to your main activities to make them more enjoyable. These “sides” help you create a comfortable, motivating environment:
Listen to Music While Working: Music can improve your mood and make work feel lighter.
Use Fidget Toys: These are great for staying engaged if you’re feeling restless.
Wear an Outfit you Love: Dressing in something you feel good in can boost your mood for the day
Add Comfortable Elements to Your Workspace: Candles, a cozy chair, or calming lights can make your workspace feel more inviting.
Chef Specials (Require More Planning and Are Extra Rewarding)
These activities need a bit of planning but offer memorable experiences that can have a lasting impact on your happiness:
Travel or Take a Day Trip: Explore a new place to break from routine and recharge.
Plan an Outing with Friends or Family: Spend quality time with those you love on a planned adventure.
Attend a Concert or Event: Enjoying live music or a play can give you a break from the ordinary day to day.
Dopamine and Mindfulness
Each of these “snacks” and menu items serves a purpose: They stimulate dopamine release in ways that are healthy and sustainable. Dopamine is part of the brain's reward pathway, which gives us pleasure when we achieve something. However, the short dopamine spikes from social media scrolling, for instance, are fleeting and don’t sustain us. Intentional dopamine from hobbies, social interactions, and mindful activities not only makes us feel good but also builds mental resilience.
Building Your Own Dopamine Menu
The beauty of the Dopamine Menu is that it’s personal. Here are some creative ways to make it:
Handwritten and Laminated: Make it feel special by handwriting your menu and laminating it for durability.
Graphic Design Template: Use a digital app like Canva to create an aesthetic menu that’s pleasing to look at.
Notes App or Digital Planner: Keep it on your phone so you can pull it up throughout the day.
Make it a Screensaver: Set it as your phone’s background, so it’s visible whenever you need to view it.
You can update your menu whenever you find new activities that resonate with you, keeping it fun and refreshing!
The Benefits of Mindfulness in Your Day
Integrating these small mindfulness practices and activities into your daily life offers several benefits:
Better Focus and Engagement: Quick bursts of mindfulness can help reduce distractions and make you feel more present.
Improved Emotional Regulation: When you have go-to options for uplifting activities, you’re less likely to rely on impulse-driven habits.
Increased Satisfaction: Intentional engagement with enjoyable activities brings more lasting happiness than mindless scrolling.
Reduced Burnout and Digital Overload: By finding alternative ways to get dopamine, you can reduce your dependency on screens and social media.
By building your own Dopamine Menu, you’re creating a toolkit for a more joyful, balanced life. Instead of constantly searching for distractions, you’ll have intentional choices that nurture well-being and allow you to savor life's little moments.
Schedule a Therapy Appointment Now for Mindfulness in Philadelphia
Would you like help implementing this Mindfulness technique into your daily routine? Seeing a therapist might be able to help you. If you would like more support on your path with implementing mindfulness, please schedule an appointment with one of our trained clinicians. They can help shape and guide your journey with evidence-based approaches. Help is only a phone call away. Call (215) 922-LOVE, extension 100. You can also schedule an appointment at thecenterforgrowth.com/therapy/schedule-an-appointment. A therapist at the Center for Growth will be more than happy to help you on this journey. We have offices located in Society Hill, Philadelphia; Fairmount, Philadelphia; Ocean City, New Jersey; Mechanicsville, Virginia; Fayetteville, Georgia; and Santa Fe, New Mexico that offer in-person treatment. We also see clients virtually from Pennsylvania, New Jersey, New Mexico, Florida, and Georgia.
