A Taste of Happiness: Designing a Dopamine Menu That Feels Like You

Person in orange reads a paper at a matching orange table. The mood is calm and focused. The paper reads "MATTER" and some text. — A person in an orange outfit thoughtfully reading a menu at a restaurant table.

April arrives like a breath of fresh air—longer days, sun-warmed skin, the whisper of summer at the edges of spring. A season of becoming. But amidst the pastel skies and iced oat lattes, a question lingers: How do we chase joy without losing ourselves in the pursuit?

Enter the dopamine menu—TikTok’s latest self-care obsession, but, at its heart, a philosophy as old as time. A curated, deeply personal collection of rituals and indulgences designed to spark delight. Less about mindless escapism, more about intentional pleasure. Think of it as the slow fashion of happiness—quality over quantity, sensory over scroll-induced spikes.

But how did we get here? And why has this idea taken over our social feeds?

The Rise of the Dopamine Menu

Like most internet-born trends, the dopamine menu didn’t appear out of nowhere—it’s the natural evolution of a larger cultural shift towards intentional joy.

Colorful collage titled "Dopamine Menu" with categories: Entrees, Appetizers, Sides, Desserts. Suggests mood-boosting activities. Playful vibe. — "Dopamine Menu by Kay Kay: A playful guide to boosting happiness with activities like baking, journaling, and mindful walks, complete with fun 'sides' and 'desserts' like music and online shopping."

The concept was originally created in 2020 by Jessica McCabe, the creator of How to ADHD, a YouTube channel dedicated to neurodivergent-friendly tools for productivity and self-care. In her video ‘How to Give Your Brain the Stimulation It Needs’, McCabe introduced the dopamine menu as a way for people with ADHD to structure their dopamine intake—helping them engage in fulfilling activities instead of doom-scrolling for hours on end.

The idea resonated far beyond the ADHD community. By 2023, therapists, self-care advocates, and wellness influencers had adopted and expanded the concept, turning it into a broader movement about curating intentional joy. The dopamine menu became a tool not just for neurodivergent individuals but for anyone looking to reclaim happiness from mindless distractions and cultivate a life filled with meaningful pleasures.

Suddenly, TikTok was flooded with aesthetically pleasing lists of small, everyday pleasures. From cosy morning rituals to luxury indulgences, dopamine menus became a way to reclaim joy in a world obsessed with hustle.

Now, the dopamine menu has moved beyond neurodivergent spaces and settled into the mainstream—picked up by beauty editors, wellness influencers, and even corporate wellness programs (because nothing says capitalism like monetising happiness).

But at its core, this trend isn’t just about checking off a list of “happy things.” It’s about learning what truly feeds your soul and making room for it—without guilt, without justification.

The Art of the Menu

Imagine yourself at a Parisian café—warm croissants flaking onto a linen tablecloth, a cappuccino kissed with cinnamon. The air hums with conversation, a perfume of espresso and possibility. You peruse the menu, selecting flavours to savour.

Your dopamine menu should feel just like this. Lush. Inviting. A ritual you return to, not out of habit, but out of longing.

Appetizers | The Instant Hit

(Small, sensory pleasures that bring immediate joy.)

Toasts with melted cheese, tomatoes, and basil on a wooden board. Olive oil, herbs, cheese, and a fork are nearby on a light surface. — Toasted bread slices topped with melted cheese, fresh tomatoes, and basil, served with a side of olive oil and herbs.

The pop of a perfectly chilled soda can.
A spritz of your favourite perfume, even if you’re just at home.
Pressing ‘play’ on the first few notes of that song—the one that transports you.
Running your fingers through a silk slip dress hanging in your closet.
The satisfaction of tearing open a fresh notebook.

As Dr. Sophie Mort, clinical psychologist and author of A Manual for Being Human, notes:"Micro-dopamine boosts remind us that joy doesn’t have to be earned—it’s found in the textures of everyday life."

Entrées | The Main Course of Mood

(Experiences that ground and fulfill you.)

Pastries in a bowl, salmon and veggies on a plate, cheesy casserole in a pan. Rustic setting, greenery, and a white cloth background. — A delightful spread of entrées featuring golden empanadas, a savory baked casserole, and a plate of salmon with crisp green vegetables, beautifully arranged to tempt any palate.

Romanticise the mundane: Pick out your groceries as if you’re in a coming-of-age film. Listen to Edith Piaf while making dinner. Write your morning thoughts in violet ink.
Move like you mean it: A Pilates class that feels more like a dance. A sunrise run along the water. A ‘hot girl walk’ with an audiobook that makes you feel like the main character.
Create for creation’s sake: Paint without worrying if it’s good. Bake an elaborate cake just to share a single slice. Learn an instrument simply for the pleasure of sound.

Psychologist Dr. Samantha Boardman emphasizes,"True happiness isn’t about passive pleasure—it’s about engagement. The more you create, the more you build sustainable joy."

Sides | The Little Luxuries

(Enhancements to daily life, tiny moments of self-kindness.)

Hand dipping bread into creamy hummus garnished with parsley in a white bowl. Warm, inviting setting on a wooden table. Close-up view. — A person dips bread into a bowl of creamy hummus, garnished with fresh parsley and a drizzle of olive oil, creating a delicious and savoury side dish experience.

Drinking your morning coffee from the fancy cup.
Wearing matching lingerie, even if no one sees it but you.
A long, indulgent skincare routine with products that smell expensive.
Reading poetry in a candlelit bath.
Sending voice notes to a friend instead of just texting.

Desserts | The Indulgences That Make Life Sweeter

(The grand, decadent, 'because-i-can' joys that feel like a love letter to yourself.)

Gourmet dessert with creamy custard, crumbly topping, and two caramelized squares garnished with microgreens on a white plate, green background. — A beautifully plated dessert features creamy mousse, crumbly pistachio topping, caramelized cubes, and delicate microgreens for a touch of freshness.

Booking a last-minute weekend getaway—just because.
A slow, indulgent solo dinner at a fancy restaurant, no distractions, just you and the art of dining.
That one luxury item you’ve been eyeing for months—finally yours.
Waking up in fresh linen sheets with absolutely no plans for the day.
A movie marathon of all your childhood favorites with a decadent snack spread.
Wearing the good perfume on a random Tuesday.

Dr. Laurie Santos, cognitive scientist and professor at Yale’s Science of Well-Being course, reminds us:"True pleasure isn’t about quantity, but quality—it's the moments we allow ourselves to savor without guilt that leave the deepest imprint."

The magic of desserts reminds us that joy doesn’t have to be productive. Some things exist simply to be enjoyed.

The Science of Joy

Dopamine is the brain’s ‘anticipation’ neurotransmitter—its job isn’t just to make us feel pleasure, but to make us chase it. This is why impulsive dopamine hits (doom-scrolling, binge-watching, excessive online shopping) leave us feeling hollow; they keep us hooked but never quite satisfied.

Hands typing on a laptop browsing an online shop with product listings, prices, ratings, and "Add to Cart" buttons displayed on screen. — Browsing an online shopping site, a user explores a variety of home and accessory products, adding items like mugs and a stylish blue box to their cart.

Stanford psychiatrist Dr. Anna Lembke explains,"Sustainable joy isn’t about constantly chasing highs—it’s about building rituals that bring deep, enduring pleasure."

Your Personal Menu

Now, it’s your turn. Forget what everyone else is doing—what truly feels like indulgence to you?

Write down what brings you joy—big or small.
Sort them into categories—Appetizers, Entrées, Sides, and yes, Desserts (your ultimate treats—an impromptu solo trip, a new pair of gold hoops, an extravagant sushi night).
Make space for them—Not as a reward, but as a non-negotiable part of life.

Here is an example of how I build mine ( do not judge hahaha)

Blue hand-drawn menu with sections: Starter, Main Course, Dessert. Lists activities like yoga, cooking, and traveling. Features candles, cake. — A personalised dopamine menu featuring mood-boosting activities as starters, main courses, and desserts for a fulfilling day.

A Final Thought (Or, Why This Matters)

This isn’t about “hacking” your brain chemistry. It’s about listening to yourself. Your dopamine menu should feel like a homecoming—a return to the things that make you feel alive.

And maybe, just maybe, it will remind you that joy isn’t something you wait for. It’s something you curate.

Create Your Own Dopamine Menu!

Download your Dopamine Menu Template designed by me now & start crafting your own list of everyday pleasures!

Now tell me—what’s on your dopamine menu this month?