Are you, or someone you care about, drawn to high-dopamine activities like social media or gaming, only to experience a frustrating “crash” afterwards? This cycle is familiar to many people, especially those who are neurodiverse. But what if there was a way to break free and achieve a healthier balance?
Introducing our Dopamine Menu, a fresh approach to self-care that helps you understand your body’s need for dopamine and develop habits that promote sustained wellbeing. This free downloadable resource offers a structured way to plan your day, reducing the intense highs and lows that can lead to stress and conflict.
What Is the Dopamine Menu?
The Dopamine Menu is built around a simple, relatable metaphor: a meal plan. By categorizing activities into different “meal” types, it’s easy to create a balanced day that meets your dopamine needs.
Appetisers are small, quick dopamine boosts, like taking a short walk, making a cup of tea, or having a quick phone call. The main course includes larger, more engaging activities for daily self-care, such as going on a longer walk, taking a relaxing bath, or listening to music. Side dishes pair enjoyment with productivity, like listening to a podcast while cleaning. Dessert activities, such as social media or gaming, bring joy but may need moderation, while specials, like a day out or holiday, are infrequent, high-reward treats.
Practical Ways to Use the Dopamine Menu
This tool can help you in many ways. Use it for personal reflection to track which activities bring you the most joy and balance. Share it with children to help them understand their dopamine needs in a fun, accessible way. You can also use it for mindfulness and goal setting, planning your day with intention and incorporating both necessary tasks and moments of pleasure.
We've also included examples from our own families to illustrate how you can use the menu to plan your day and help children understand their dopamine needs.
Ready to Get Started?
Download your free copy of the Dopamine Menu today and begin creating a more balanced and fulfilling routine. Whether for yourself or someone you care for, this resource is a simple yet powerful tool for understanding and meeting your dopamine needs.
Start your journey to healthier habits! Download the Dopamine Menu here: Dopamine Menu | Therapeuticblueprint
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