This month marks the beginning of a new season, and many of us are striving to create healthier habits to embrace this quarterly shift. In a world constantly preoccupied with social media and endless connection, the real question becomes: how can we prioritize disconnecting from external noise and refocusing on ourselves?
A popular TikTok trend, known as "Dopamenu," offers a fresh approach to this challenge. The concept involves curating a personalized ‘menu’ of activities that leave you feeling fulfilled, properly stimulated and relaxed. This article, Your ADHD Dopamenu: Build a Dopamine Menu in 5 Steps, explains how engaging in activities that provide a healthy amount of dopamine can help avoid the trap of burnout or unhealthy dopamine-seeking cycles.
As a therapist with ADHD, I’ve found it particularly helpful to engage in activities that leave me feeling satisfied rather than overwhelmed. Like many others, I may not always have time for longer, "entree-sized" activities, but I can easily incorporate "starters"—small, manageable tasks—into my daily routine.
Below, you’ll find an example of my own Dopamenu, tailored to my personal needs and preferences. Feel free to use this as inspiration to create your own Dopamenu with activities you can realistically commit to. Customize and tweak it as needed!
Kommentare