How to build a "dopamine menu" to combat the fall and winter blues

Worried about slipping into the winter blues? A "dopamine menu" could help.

Popularized on social media, a dopamine menu is a list of positive activities that people can do to feel better during a tough period, family physician Dr. Mike Sevilla told CBS News. 

"People normally go to social media to get their dopamine hit, which is basically making them feel better, but usually after something like that they don't feel as good," he said. 

Dopamine, a neurotransmitter in the brain, plays a crucial role in mood and motivation. Dopamine menus may be particularly helpful for neurodivergent people, as well as for combatting seasonal slumps, explains Michelle Hunt, a psychotherapist at Empower Your Mind Therapy.

"Neurodivergent individuals tend to have reduced (or) limited dopamine, which impacts every function in the body," Hunt said, but she adds that anyone can benefit from trying out the method. "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of seasonal changes."

While anyone can use this technique any time of year, Sevilla says it can be especially helpful as days get shorter, darker and colder. 

"That's usually when people isolate themselves, they get more depressed, and they tend to go to these unhealthy behaviors like social media," he said. "Especially as we're getting into the winter months, it's really great to for people to be prepared. A dopamine menu is a lot about just being prepared."

Dopamine menu ideas

So, what should go on your dopamine menu? Anything that brings you joy — with bonus points for something active, Sevilla said.

"Physical activity does give you a dopamine hit, so you would physically feel better, but it also is better for your well-being," he said, suggesting simple activities like walking your pet. "Not only is it very functional, it also is good for you."

Other ideas include: 

• Fall or winter baking
• Grabbing a coffee (or having a call) with a friend
• Going on a fall foliage walk
• Cleaning up your home while listening to music
• Reading a book

"It doesn't have to be a big event (or) be an all-day thing," he said. "Maybe it's an hour or two, and that can be enough of a dopamine hit to to get you feeling better and to get you making better choices."

Dopamine menu template

Hunt likes to break down dopamine menus into different categories, which can be tailored to a person's needs in different moments. 

Appetizers — These include limited-effort activities with immediate reward, she explained. For example:

• Watch a funny short video 
• Wash your face or some other form of self-care
• Run up and down the stairs or stretch for a couple of minutes

Entrees — These are still accessible, but with a bit more effort.

• Have dinner with someone you are close to
• Clean a room of your home or complete a task
• Play a board game 

Sides — These are supportive activities that complement more challenging tasks. 

• Call someone to catch up
• Listen to an audiobook or podcast
• Take a bath

Desserts — These are activities that can be indulged in periodically, but which should be kept limited. 

• Play a game on your phone
• Take a nap
• Order takeout
• Purchase something you want

Specials — These are more of an effort (and expense) but can be enjoyed periodically when accessible.

• Plan a trip
• Explore a new restaurant or event

As you discover what works for you, Hunt suggests keeping all your senses in mind.

"For the dopamine menu, it is recommended to use tailored sensory input to shock the body into being more present by increasing dopamine. If watching a video isn't helpful, maybe something with smell or texture may be more appropriate," Hunt said.