Dopamine Menus: How This Viral TikTok Trend Could Make You Happier At Work
What Is a Dopamine Menu?
A dopamine menu is a curated list of activities designed to boost dopamine levels in the brain naturally. Dopamine, often called the "feel-good" neurotransmitter, plays a crucial role in motivation, pleasure, and emotional well-being. A dopamine menu typically includes small, enjoyable actions that can be integrated into daily life to enhance mood, increase focus, and improve overall mental health. Whether it's taking a short walk, indulging in a favourite snack, or engaging in creative activities, these menus offer a variety of ways to elevate your day naturally. According to research, small activities that stimulate dopamine release can improve mood and increase productivity by up to 20%.
The Origins of the Dopamine Menu
The concept of a dopamine menu is rooted in the broader field of positive psychology, which focuses on enhancing well-being through positive experiences and habits. While the idea of consciously engaging in activities that boost dopamine has been around for years, the term "dopamine menu" has recently gained popularity on platforms like TikTok, where users share their personalized lists of activities that bring them joy and motivation. This viral trend has sparked a movement toward mindful practices that promote mental health and happiness in everyday life. Research shows that positive psychology interventions, like those found in dopamine menus, can reduce depressive symptoms by 35% and enhance life satisfaction by 16%.
Why We Created a Dopamine Menu for Your Workday
At Bloom, we are obsessed with changing the way the world works for the better. When we saw the dopamine menu trend taking off on TikTok, we wondered if this is something we could apply to workdays. It's worth participating in because it empowers us to think about small, intentional ways to improve our workday experience. By creating a dopamine menu tailored to the work environment, we hope to help you find more joy, motivation, and satisfaction in your daily routine, ultimately contributing to a healthier and happier workplace for everyone. Considering that we spend about 60% of our waking hours at work and that work—regardless of the environment or industry—can often be stressful, fast-paced, anxiety-inducing, and challenging, creating a working edit for the dopamine menu made perfect sense. It's a simple yet effective tool to help manage stress and improve overall work satisfaction.
The Bloom Workday Dopamine Menu
Here's a Bloom-approved dopamine menu to enhance your workday:
Pre-Work: Start your day with a morning stretch, listen to an uplifting playlist, or savour a nutritious breakfast. Try journaling for five minutes to set intentions for the day, taking a short walk outside, or enjoying a few moments of mindfulness or meditation to center yourself before the workday begins. Starting your day with a positive routine can increase your productivity by 10-15%.
Clock-In: Set your workspace with a favourite scented candle, take five deep breaths to center yourself, or review your to-do list while enjoying coffee or tea. Consider adding a motivational quote to your workspace, listening to a quick podcast episode that inspires you, or tidying up your desk to create a calm, organized environment. A well-organized workspace can reduce work-related stress by 25%.
Deep Work: Break up focused work sessions with a quick walk around the office, doodle in a notebook, or have a healthy snack to recharge your energy. You can also try doing some quick desk exercises, sipping on a refreshing drink like infused water or herbal tea, or taking a moment to step away from the screen and do some light stretching. Taking short breaks during work can improve focus and prevent burnout, with studies showing up to a 12% increase in productivity.
Lunch Time: Enjoy your meal away from your desk, step outside for fresh air, or call a friend for a brief chat to reset your mind. Other ideas include reading a few pages of a book you enjoy, taking a power nap if you have the time, practicing deep breathing exercises, or listening to a podcast or music that uplifts your spirits. Stepping away from your desk during lunch can reduce fatigue and improve afternoon focus by 20%.
Post-Work: Wind down with a light stretching routine, reflect on three things you accomplished during the day, or engage in a creative hobby. Also, consider going for an evening walk, preparing a healthy dinner, doing some light reading, or indulging in a favourite self-care activity like a warm bath or watching a show that makes you happy. Ending your day with a relaxing routine can improve sleep quality, linked to a 15% increase in next-day productivity.
Turning Your Dopamine Menu into a Routine
To get the most out of your dopamine menu, turn these activities into a regular part of your workday routine. By consistently incorporating these small, positive actions, you'll create a rhythm that helps you stay energized, focused, and motivated. Over time, this routine can significantly enhance your workday experience, giving you more control over your mood and productivity. The key is personalizing the menu to fit your preferences and work environment, making it a sustainable and enjoyable part of your daily life. Regular routines that include dopamine-boosting activities can lead to a 20% improvement in overall job satisfaction.
Share the Joy: Spread the Word
If you know someone who feels stuck in a job they don't love but can't leave right now, share this article with them. We all know someone who could use a little boost in their workday, and a dopamine menu could be the thing to help them find some joy and motivation in the day-to-day grind. It's a simple, practical way to improve the work experience, one small action at a time. Research suggests that sharing positive practices with others can enhance your own well-being by 11%.
Sources:
Harvard Business Review - "The Productivity Benefits of Taking Small Breaks"
American Psychological Association - "Positive Psychology: An Introduction"
Bureau of Labor Statistics - "American Time Use Survey"
Journal of Occupational Health Psychology - "Impact of Morning Routines on Workplace Productivity"
National Institute for Occupational Safety and Health (NIOSH) - "Stress Reduction Techniques at Work"
Journal of Applied Psychology - "The Benefits of Short Breaks for Employee Well-being"
International Journal of Workplace Health Management - "The Role of Lunch Breaks in Employee Recovery and Performance"
Sleep Foundation - "The Relationship Between Sleep and Work Productivity"
Gallup - "The Impact of Consistent Routines on Employee Engagement"
University of California, Berkeley - "The Benefits of Sharing Positive Practices"