What Is a Dopamine Menu? A Guide from Melbourne Psychologists to Boost Low Mood
- phoebelau
- Jul 26
- 3 min read
Feeling flat, stuck on the couch, or unable to do anything—even the things that usually help? You’re not alone. During Melbourne’s grey, cold winters, it’s common to experience low energy, despondency, or even seasonal dips in mood. That’s where the dopamine menu comes in—a simple but effective strategy to get things moving again.
In this blog, we explain what a dopamine menu is, why it’s so effective for low mood and burnout, and how you can create one tailored to your needs.
What Is Dopamine and Why Does It Matter?
Dopamine is a neurotransmitter tied to your brain’s reward system. It plays a major role in motivation, energy, pleasure, and the drive to get things done. When dopamine levels are low, even basic tasks—like making breakfast or replying to a message—can feel overwhelming.
Periods of low dopamine are common for people with ADHD, depression, burnout, or after ongoing stress. But it’s also something that can affect anyone—especially during the colder months. In Melbourne winters, with shorter days and gloomy weather, many people experience a seasonal dip in dopamine levels, leading to that familiar feeling of stuckness.
So, What Is a Dopamine Menu?
A dopamine menu is a personalised list of small, achievable activities that gently stimulate your brain’s reward system. Think of it like a “pick-me-up” menu for your nervous system—broken into categories based on energy or effort levels.
Most dopamine menus include three sections:
🥣 Starters – Low-effort activities (e.g. opening a window, brushing your teeth, taking 5 deep breaths)
🍛 Main Courses – Moderate effort (e.g. walking around the block, prepping a simple meal, tidying one area)
🍰 Desserts – Higher impact or joy-sparking (e.g. calling a friend, dancing to your favourite song, painting)
The goal isn’t to “fix” your mood—it’s to spark momentum, even if just a little.
Why Is It So Effective?
When your mood is low, your brain’s motivation centre can feel switched off. A dopamine menu reduces the pressure to think, plan, or make decisions—because it’s already there, ready to go.
As Psychologists Melbourne CBD, we often recommend dopamine menus to support:
Executive dysfunction in ADHD
Seasonal Affective Disorder and seasonal dips
Recovery from emotional overwhelm
A dopamine menu can also help regulate your nervous system, reconnect with your senses, and slowly build back energy. And it’s completely neuroaffirming—respecting your energy limits without judgement.
How to Create Your Own Dopamine Menu
Creating a dopamine menu is straightforward—and customisable to your mood, lifestyle, and energy.
Step 1: List activities you usually enjoy or that help you feel better
Start by thinking about:
What gives you a small sense of satisfaction?
What feels good after it’s done, even if hard to start?
What helps your body feel grounded or soothed?
Step 2: Sort into energy categories
Starters (low effort):
Sit by a window
Stretch your arms
Sip a warm drink
Use a comforting scent (e.g. essential oils)
Main Courses (medium effort):
Water the plants
Take a short walk
Watch a comfort show while folding laundry
Journal for 5 minutes
Desserts (high impact/joy):
Call a friend or loved one
Dance in your living room
Visit your favourite bakery
Do a creative activity like drawing or music
Step 3: Make it visible
Put your dopamine menu somewhere you’ll see it—on the fridge, bathroom mirror, or saved in your phone. You can even use colour coding or emojis to make it more engaging.
Step 4: Be flexible and kind to yourself
Remember, it’s not a to-do list. It’s a support tool. You don’t have to complete everything—just pick one small thing to start with.
How Melbourne Psychologists at The Inner Collective Can Help
At The Inner Collective, our team of Melbourne Psychologists regularly supports clients experiencing low motivation, ADHD-related challenges, or burnout—especially during Melbourne’s long winters.
We use neuroaffirming and trauma-informed approaches to help you build practical tools that work with your brain, not against it. Whether you’re looking to manage low mood, reconnect with purpose, or develop strategies like the dopamine menu, our Melbourne Clinical Psychologists are here to help.
Ready to Boost Your Mood with a Dopamine Menu?
Sometimes, the hardest part is getting started. A dopamine menu offers a gentle first step.
If you’re feeling stuck, burnt out, or emotionally numb, our Psychologists Melbourne CBD can work with you to create meaningful, manageable strategies that support your wellbeing.
📞 Contact us at The Inner Collective to book an appointment and explore how therapy can help you reconnect with your energy and self-worth.
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