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How to Create a Dopamine Menu
Motivate yourself and discover paths in your next chapter
Cara Gray
December 04, 2024
Dear Friends,
Confession time. I have been noticing that certain things, online shopping, for example (thanks Cyber Monday…), make me feel more alive and energized. It’s giving me a hit of dopamine - the “feel-good” chemical in our brains. It’s released when we experience pleasure or anticipate a reward, motivating us to take action and pursue our goals. Many other, less expensive options also give me dopamine hits: lighting a fragrant candle, putting on one of my favorite Spotify playlists while I am working or cleaning, spritzing my favorite perfume, walking on my walking pad while scrolling TikTok, taking 5 minutes to journal about all the things I am thankful for (or 5 minutes of writing about my “dream life”), a spontaneous dance party between client sessions, a quick text exchange with a friend, watching an episode of Masterclass (or any real estate reality TV show!) or brewing and enjoying a cup of tea.
As you transition into your third act, maintaining healthy dopamine levels can help you stay energized, positive, and engaged with life. You can even harness the power of dopamine to help motivate and discover paths to your next chapter! Keep reading 👀 ⬇️!
This article from Fast Company, “Want to achieve a gig goal? You need to leverage dopamine.”, discusses how leveraging dopamine can help achieve big goals and maintain sustained success. Molly Fletcher, author of “Dynamic Drive,” explains that dopamine acts as the brain’s internal reward system, providing a sense of pleasure upon accomplishing tasks. The article outlines two types of dopamine release: tonic (baseline levels) and phasic (peaks above baseline). Fletcher emphasizes the importance of maintaining consistent dopamine levels to stay motivated and capable.
The piece suggests strategies for harnessing dopamine, such as celebrating milestones, reflecting on past efforts (I talked about creating a “Bad Ass Tracker” in this newsletter), and providing self-positive feedback. However, it also stresses that sustained success requires aligning goals with personal values, creating what Fletcher calls “dynamic drive.” The article recommends conducting regular “alignment audits” to ensure that one’s pursuits are in harmony with their core values and purpose. This combination of dopamine-driven motivation and value-aligned goals is presented as the key to achieving and maintaining long-term success while avoiding burnout and regret.
Harnessing Dopamine to Boost Creativity in Your Next Chapter
As you embark on your exciting third act of life, tapping into the power of dopamine can significantly enhance your creative potential, which can be vital to designing your next chapter.
Here are some strategies to leverage dopamine to boost creativity:
1. Create a Reward System
• Set up small, achievable milestones for your creative projects or goals.
• Reward yourself when you reach these goals, triggering dopamine release.
• Use a variety of rewards to keep things interesting (e.g., a favorite treat, a short break, or a small purchase related to your goals).
2. Embrace Novelty
• Regularly expose yourself to new experiences, ideas, or environments.
• Try working in different locations or rearranging your workspace.
• Attend workshops or conferences in fields adjacent to some ideas you want to prototype in your next chapter.
3. Utilize the “Flow” State
• Engage in activities that fully absorb you, inducing a state of flow.
• This state is associated with increased dopamine levels and enhanced creativity.
• Schedule uninterrupted blocks of time for deep, focused work on your exploration.
4. Collaborate and Brainstorm
• Engage in group brainstorming sessions or collaborative projects.
• Social interaction and idea exchange can boost dopamine and spark creativity.
• Consider joining or forming a mastermind group with other people who are exploring what to do in their third act.
5. Practice Mindfulness and Meditation
• Regular mindfulness practice can increase dopamine levels and improve focus.
• Try guided creativity meditations to stimulate your imagination.
• Use mindfulness to overcome creative blocks and reduce stress.
6. Leverage Music and Sound
• Create playlists that inspire and motivate you.
• Experiment with different genres or nature sounds while working.
• Consider using binaural beats, which some find enhances creativity and focus.
7. Implement a Healthy Sleep Routine
• Prioritize getting 7-9 hours of quality sleep each night.
• Good sleep hygiene supports healthy dopamine levels and cognitive function.
• Consider power naps (15-20 minutes) to refresh your creative energy during the day.
8. Engage in Physical Activity
• Incorporate regular exercise into your routine.
• Try activities that combine physical movement with creativity, like dance or tai chi.
• Take “walking meetings” or brainstorm sessions to stimulate both body and mind.
9. Practice Visualization Techniques
• Use guided imagery or visualization exercises to stimulate your creative mind.
• Visualize success in your third act to boost motivation and dopamine levels.
• Create vision boards or mind maps to visually represent your ideas and goals.
10. Embrace Playfulness
• Incorporate elements of play and humor into your exploration process.
• Try creative thinking games or exercises to spark new ideas.
• Don’t be afraid to explore unconventional or “silly” ideas – they might lead to breakthroughs.
💡 Remember, the key is to find methods that work best for you and your unique exploration. Experiment with these strategies and pay attention to what truly ignites your creativity and passion. By consciously cultivating a dopamine-friendly environment and routine, you’ll be setting the stage for innovative thinking and sustained enthusiasm in your third act.
✨ The concept of a “dopamine menu” is a relatively new trend in personal wellness and productivity. It’s based on the idea of intentionally choosing activities that naturally boost dopamine levels in the brain, leading to increased motivation, focus, and overall well-being. Here’s an overview of this trend and how you can create your own dopamine menu:
A dopamine menu is essentially a personalized list of activities that you find enjoyable and rewarding. These activities are thought to stimulate the release of dopamine in your brain, helping to elevate your mood and energy levels. The trend has gained popularity as people seek natural ways to manage stress, improve productivity, and enhance overall happiness.
How to Create Your Own Dopamine Menu
1. Identify Your Dopamine-Boosting Activities
• List activities that make you feel good, energized, or accomplished.
• Include a mix of quick tasks and longer, more involved activities.
• Consider activities in various categories: physical, mental, social, and creative.
2. Categorize Your Activities
Group your activities based on factors such as:
• Time required (5 minutes, 30 minutes, 1 hour+)
• Energy level needed (low, medium, high)
• Context (work, home, outdoors)
3. Create Your Menu
• Organize your activities into an easy-to-reference format.
• Consider using a digital note app or a physical journal. My favorite is Evernote which is searchable and accessible from any device.
• Make it visually appealing to increase the likelihood of using it. I love using Canva for any visual designs. Their free version works just fine for a project like this!
4. Implement and Adjust
• Regularly refer to your menu, especially when you need a mood boost.
• Track which activities are most effective for you.
• Update your menu as you discover new dopamine-boosting activities.
Sample Dopamine Menu Items
1. Appetizers 🍤 (5-10 minutes):
• Listen to a favorite upbeat song
• Take a short walk outside
• Do a quick stretching routine
• Call a friend for a chat
2. Side Dishes 🥗 (15-30 minutes):
• Read a chapter of an engaging book
• Practice a hobby (painting, gardening, etc.)
• Write in a gratitude journal
• Do a short meditation or yoga session
3. Main Dishes 🍝 (1 hour or more):
• Cook a new recipe
• Go for a hike or bike ride
• Attend a social event or class
• Work on a personal project or goal
✨ Remember, the key to an effective dopamine menu is personalization. What works for one person may not work for another, so focus on activities that genuinely bring you joy and satisfaction.
As always, I like to give you more resources to explore this topic. Here’s more inspiration and a slightly different take on the dopamine menu, including dessert 🧁 options!
@drjuliefratantoni The right way to make a dopamine menu 🧠🍽️ #dopaminemenu #neuroscience #brainhealth
And more about dopamine from Dr. Andrew Huberman 👨🏻⚕️:
⚠️ A Word of Caution
While natural ways of boosting dopamine are generally safe, it’s important to maintain balance. Avoid becoming overly dependent on external sources of pleasure. If you’re concerned about your dopamine levels or overall mood, consult with a healthcare professional.
As you embrace your third act, let dopamine be your ally in creating a fulfilling, joyful, and purposeful life. Here’s to new beginnings and exciting adventures ahead!
Stay tuned for weekly content about travel, health, relationships, identity, spirituality, doing good and starting a new venture as it relates to your third act/the next chapter in your life ✨
Please subscribe and forward this newsletter to others who are thinking about planning their third act. Thanks for your support 🙏.
Warm regards,
Cara Gray
Third Act Consultant, CPRC, CEPA™️
P.S. If you want to start planning your third act, set up a time on my calendar for a chat: Schedule a Chat with Cara
P.S.S. If you are curious about my consulting work, there are two options to work with me: deep-dive, transformative 1:1 consulting or a 90-minute intensive, quickstart session. Details about both options can be found here.