What's a Dopamine Menu and How Can it Help my Kid?

It helps motivate your kid to finish their homework. It’s partially responsible for the joy they feel during the holidays. And it might be the reason for your silly kitchen dance parties. Dopamine, known as the feel-good hormone, is the reason behind many of life’s great pleasures. 

But dopamine isn't all joy and happiness. It's more about desire and reward. People get dopamine surges from many experiences, both positive and negative. These include a range of inputs from food to video games. They can be addictions, like drugs or sugar, or more wholesome and healthy activities like physical affection or exercise.

You know when your kid stops doing something they love and they immediately say they're bored? That's dopamine-seeking behaviour. We all seek dopamine. It helps us get stuff done and then makes us feel good about doing all that hard work. But constantly seeking quick rewards isn't good for anyone.

Want to help curb moping, whining and begging for more TV, video games or treats? A dopamine menu might help.

What is dopamine?

Dopamine is part of the brain’s reward system. It plays a role in heart rate, sleep, moods, learning, attention, pain processing and kidney function. Low levels of dopamine have been linked to depression. Those with low dopamine levels often feel tired and unhappy, and can struggle with sleep problems and mood swings.

A 2020 study found that people with higher dopamine levels were more likely to choose challenging mental tasks, while those with lower dopamine levels tended to pick easier ones. This suggests that a kid who seems unmotivated or "lazy" might not lack effort or interest—it could be linked to their brain chemistry. Dopamine plays a key role in how the brain decides whether a goal is worth the effort, meaning their struggle to engage in harder tasks might stem from biology rather than attitude.

Additionally, according to the American Psychological Association, around the age of 10, our children’s brains shift to looking for rewards in places outside the home. This includes the approval and acceptance of peers and could explain why social media can take such a strong hold of tweens—and why it can be dangerous.

Teaching kids how to use dopamine menus now can help prepare them for the future when they're no longer asking for your advice.

What is a dopamine menu?

A dopamine menu is a list of activities that bring you joy, excitement, motivation or curiosity. Having a menu can offer a handy reminder of ways to work through moments of boredom, low motivation or even sadness.

“Neurodivergent (ND) individuals tend to have reduced or limited dopamine which impacts every function in the body," says Michelle Hunt, neurodivergent and AFRID director at Empower Your Mind Therapy from Atlanta, Georgia. She explains that stimulant medication or certain antidepressants can help, kind of like giving the brain a little boost. But for these medicines to work their best, the brain needs to make enough dopamine on its own first.

Dopamine menus were originally used by neurodiverse people to help increase their dopamine levels, but the trend has grown. Now people of all ages and abilities use these tools to find motivation and joy in everyday life.

Dopamine menus are based on restaurant menus. Here's what each item means:

• Appetizers: Smaller, simple activities to warm you up or ease you into action. They’re quick, easy, and low-pressure, like doodling for a few minutes, stretching or organizing a small space. Appetizers are designed to gently kickstart motivation without feeling overwhelming.
• Entrees: The main course. Entrees are engaging, meaningful activities and often require effort or focus. These are the tasks or experiences that give a sense of accomplishment or progress, like doing homework, practicing a musical instrument or completing a chore.
• Sides: Small, optional activities that complement the main task or entrée. They’re like supportive, low-effort actions that can make the experience more enjoyable or help you stay motivated. For example, if your entrée is doing homework, a side might be listening to relaxing music.
• Desserts: These are pure treats—activities that are indulgent, easy, and just for fun. They’re often passive or relaxing, like watching your favourite show or eating a favourite snack. Desserts are more about unwinding and enjoying yourself without much effort or commitment.
• Specials: These are activities that feel exciting or extra special. They’re often creative or simply feel special, like painting a big art project, going for a family bike ride or playing a board game together. Specials are meant to boost motivation and bring joy in a way that feels purposeful or interactive.

What helps balance dopamine levels?

Stacy Thiry, a licensed mental health counsellor at Grow Therapy in Florida, shares some routines that will help naturally elevate anyone's dopamine level. “It’s important that we fuel our brain in a similar way to how we feed our body,” Thiry says.

These items can be added to your menu, but many of them should become part of your daily routine.

• Exercise: Think of your body as the control panel and movement as medicine. Just as the act of smiling triggers the release of happy chemicals in your brain, moving can help you feel more motivated, Thiry says.  
• Eat Well: Bananas, almonds, eggs and lean proteins (like chicken and fish) are high in tyrosine, which is a building block for dopamine, Thiry adds.
• Get Enough Sleep: Sleep helps with better memory, emotional regulation, executive functioning and overall success rates in academics and other life activities, Thiry shares.
• Practice Meditation and Mindfulness: Deep breathing, mindfulness meditations and resting in nature can all boost dopamine levels.
• Soak Up Some Sun: “Aim for 10 to 15 minutes of sunlight on your eyes first thing in the morning to activate the brain,” Thiry says. Don't live somewhere that's sunny all year? Try an LED therapy light.
• Accomplish Small Tasks: “Breaking bigger tasks into smaller, manageable ones and finishing them gives you a little dopamine hit, helping you stay motivated and productive,” she shares.
• Practice Gratitude:  “Gratitude also promotes a mindset that reinforces positive feelings, which encourages the brain to keep seeking and recognizing good experiences, effectively creating a feedback loop that sustains and boosts dopamine over time,” Thiry says. “So, making gratitude a regular part of your routine can lead to both improved mood and greater motivation through its dopamine-enhancing effects.”

Not sure where to start? These tips and tricks can help 

Creating dopamine menus for kids is actually pretty fun, Thiry says. Here’s what she recommends if you and your kids are stuck: 

• Think about what you love: Start by listing activities that make you feel happy or accomplished. It could be anything from going for a walk, painting, cooking or even spending time with loved ones. Anything that naturally boosts your mood belongs on the list.
• Mix it up: Try to include a mix of quick activities (like stretching or deep breathing), medium-length ones (like cooking a meal or taking a walk), and longer-term goals (like completing a workout or finishing a project). This way, you’ll have something to choose from whether you have five minutes or a whole afternoon.
• Set small, achievable goals: Break down bigger tasks into smaller, manageable ones. Every time you finish one, you’ll get a little dopamine boost. Plus, checking things off your list feels really satisfying.
• Make it part of your routine: Incorporate these activities into your day-to-day life. Whether you’re feeling low or just want to maintain a positive mood, having your dopamine menu handy can help you stay on track.
• Experiment and adjust: Pay attention to how you feel after doing certain activities. Some may give you a big mood boost, while others might not have the same effect. Tweak your menu until it feels just right for you

And remember: the menu doesn’t have to be perfect. The fact that you are considering making one and helping your child in this way means you’re already helping them more than you know.