Kick the Winter Blues with a Dopamine Menu

Winter is officially here, and while cozy blankets and hot cocoa are great, the shorter days and freezing temps can take their toll. Before the winter blues sneak in, let’s talk about something that can save you from feeling blah: a dopamine menu.

Okay, here’s the deal—you know those days when you’re in a funk and everything feels like too much effort? You want to feel better, but even coming up with a fun idea is like asking your brain to run a marathon? Same. That’s where a dopamine menu comes in. Think of it as your cheat sheet for happiness. It’s a pre-made list of activities that you know will pull you out of a rut.

Also, full transparency: I didn’t invent this concept. I found it on TikTok. 

What Is a Dopamine Menu?

A dopamine menu is a list of stuff that makes you happy, recharges your energy, or just gets you out of your head. It’s like a personal pick-me-up menu you can turn to whenever you’re feeling meh.

The best part? It’s customizable. Your menu can include big things, small things, weird things—whatever sparks joy for you (shoutout to Marie Kondo). If you’re struggling to think of ideas, don’t worry, I’ve got you covered with some starter inspo below.

Dopamine Menu Ideas

Crafting

• Make beaded jewelry

• Try your hand at air-dry clay—cute candle holders, anyone?

• Go full Pinterest with a vision board. Manifestation, but make it aesthetic.

• Paint, embroider, knit, sew

• Color in a fancy adult coloring book or just doodle whatever comes to mind.

• Sculpt something random with modeling clay. It doesn’t have to look good; it’s about the vibes.

  
  

In the Kitchen

• Bake cookies. Here's a recipe to my favorite thumbprint cookies

• Decorate cupcakes or a cake

• Make a bougie cocktail or mocktail. The sleepy girl mocktail is my fav

• DIY some juice with whatever fruit you’ve got lying around.

• Channel your inner chef and create a new recipe

  
  
  
  

Self-Care

• Take a ridiculously long bath. Add bubbles. Light a candle. Live your best life.

• Do a full skincare routine—yes, even the sheet mask.

• Paint your nails a fun color. Bonus: it’ll make you smile every time you look at them.

• Journal out your feelings, or just doodle random stuff in the margins.

• Put on your favorite playlist and have a solo dance party. (No judgment if it’s showtunes- in fact- Bonus points if it’s showtunes.)

• Rearrange your room or add a new decoration to switch up the vibe.

• Call a friend, a family member, a local restaurant to order take out.

  
  

Why You Need One

Here’s the thing: life is hard enough without spending your brainpower figuring out how to make yourself feel better. A dopamine menu takes the guesswork out of self-care. When you’re feeling low, it gives you quick wins—little things that can brighten your day without a ton of effort.

Even better, it reminds you actually to take care of yourself. Sometimes we get so caught up in work, stress, or the general chaos of life that we forget to hit pause and recharge. Your dopamine menu is your permission slip to do just that.

Your Turn

So, what’s going on your dopamine menu? Take time to think about the things that make you happy and jot them down. Keep the list somewhere you can easily find it (like your Notes app or taped to your fridge).

Winter doesn’t have to be all doom and gloom. With your dopamine menu locked and loaded, you’ll have everything you need to kick those winter blues in the butt—and maybe even make this season your happiest yet.

Now, go forth and conquer the cozy vibes. You’ve got this!