What is Dopamine? If You Want to Be Happier, Create a DopaMenu

" DopaMenu " is a personalized prescription that you can use to bring joy whenever you need it.

In today's fast-paced world, it's easy to lose focus and motivation. Finding the desire - not to mention the energy - to set and stick to a goal can be difficult when the rewards seem so small.

No wonder burnout can creep in—especially when the fast pace of life means your moments of genuine joy are so rare. When you're looking for a pick-me-up, a dose of happiness, what you really need is a shot of dopamine. That's where the "DopaMenu" trend comes in.

What is dopamine?

Dopamine is a neurotransmitter, a chemical that communicates messages between nerve cells in the brain and other parts of the body. It acts as a stimulant for the brain's reward system, which evolved to encourage us to engage in activities necessary for survival, such as eating, drinking, sleeping, and reproducing.

In addition to the basic elements that sustain life, this 'feel good' chemical is released when we do things we enjoy, to motivate us to continue doing better. It's like the brain gives you a little gold star for doing something rewarding, whether it's completing a task, enjoying a delicious meal or simply having a good conversation with a friend.

Research shows that activating this reward center increases people's motivation levels. " Dopamine encourages us to seek out rewarding experiences and continue pursuing goals that give us a sense of accomplishment, " says Mary Poffenroth, PhD, a psychophysiologist and author of "Brave New You."

Why is dopamine so important?

You may have seen #DopaMenu trending on social media this year with users sharing tips on tapping into the happy neurotransmitter to boost happiness, energy, and motivation.

Studies have shown that low dopamine levels are associated with a variety of conditions, including major depressive disorder, ADHD, and seasonal affective disorder (SAD). Even if you don't have any of these conditions, a decrease in dopamine can lead to feelings of lack of motivation and difficulty concentrating.

Luckily, boosting dopamine levels can be surprisingly easy. And you don't have to rely on luck—finding money in the pocket of old jeans or grabbing the last Nintendo Switch at the store the day before your kid's birthday—to get a good time. There are things you can do on your own to boost dopamine.

Think about what you were doing the last time you felt an unexpected sense of joy. Since dopamine activates the brain's reward center, reenacting that activity is likely to give you the same feeling of pleasure.

That's where the dopamine menu—a personalized list of activities designed to give you a natural, healthy dopamine boost—comes in. It's a way to equip yourself with the tools to turn a bad day around or shift your perspective from dull to motivated.

' By actively engaging in certain activities that naturally increase dopamine levels, we can harness the power of dopamine to improve productivity, improve mood, and enhance overall health, ' says Shun Huddleston, PhD, a clinical psychologist in Houston.

Create your own Dopa menu

Your dopamine menu is all about balance and intention. Ideally, it should include a variety of activities—both big and small—that stimulate different aspects of your life. Creating a list of options ahead of time will make it easier to find things that make you feel good when your mood and motivation are at their lowest. 'By mastering how to boost your dopamine, you're not just reacting to life. You're proactively shaping your day to be more fulfilling and rewarding, ' says Huddleston.

Adding small moments of joy to your day can help keep you in a good mood and motivated. The point isn't to make big changes, but to sprinkle in little things that make you feel good. They remind you that even when things get tough, life is still full of positive moments .

Lesley Montoya

Update 21 July 2025