Experts Share The Perfect Mental ‘Menu’ To Increase Your Dopamine And Get Things Done Faster In 2025
How to use ‘dopamine menus’ to improve your motivation and focus
Key Points:
- Experts explain the concept of ‘dopamine menus’ and how they can improve your focus and give you increased motivation
- How dopamine works, and why organizing activities into ‘starters,’ ‘mains,’ ‘sides,’ and ‘desserts’ will help you break the cycle of procrastination
- Expert explains how to personalize a dopamine menu and the importance of balance
Dopamine is like the brain’s way of giving us a high-five or a friendly slap on the back. This little neurotransmitter is what makes us feel good when we achieve something, and it helps us keep coming back for more of what we love.
“But here’s the problem: modern life is like an all-you-can-eat buffet of dopamine hits,” says Dr. Ramon Velazquez, a Neuroscience Consultant at Mind Lab Pro, a pioneering company in brain health. “Social media, endless scrolling, cat videos, notifications—it’s all designed to keep us hooked. And the more we gorge on these quick fixes, the more our brains adapt, demanding bigger and shinier dopamine hits, making mundane (but important) tasks feel like a total drag.”
Enter the dopamine menu—a structured way to mix up dopamine sources to help you stay motivated and productive. Below, Dr Velazquez explains how this new method of combining tasks can help you stay on target and ticking off your to-do list the whole day!
Dopamine: Your Brain’s Motivation Engine
Think of dopamine as your brain’s built-in fuel for action; it’s a chemical messenger in the brain that drives us to seek out rewarding activities. When we accomplish a goal, learn something new, or engage in enjoyable pursuits, our brain releases dopamine, reinforcing the behavior and making us more likely to repeat it.
“Dopamine kicks in when you’re about to do something rewarding,” says Dr. Velazquez. “But your brain doesn’t discriminate. Productive goals, like hitting a personal best at the gym or finally folding the laundry that’s been sitting on the end of your bed for a week, give a dopamine hit, but so does devouring a whole pizza in one sitting.”
So, when you train your brain to get its dopamine fix from instant sources (like, say, those 2 AM TikTok rabbit holes), the “boring” stuff—like work, exercise, or finishing a book—loses its appeal. But the good news is that you can retrain your brain by giving it a dopamine menu packed with a variety of rewarding activities.
The Dopamine Menu: Your Recipe For Motivation
A dopamine menu categorizes activities just like a restaurant menu, helping you pick and combine the right dopamine “dishes” to keep you motivated.
Starters: Quick, Simple Boosts
Appetizers should be quick, easy, and satisfying—little wins that give you a hit of dopamine without dragging you into a vortex of distraction. Try:
- Taking a short walk
- Listening to an energizing song (but only once!)
- Doing a few deep-breathing exercises
- Tidying a small space (like your desk)
- Busting out some dance moves (yes, even if you have two left feet)
Mains: The Hearty, Rewarding Activities
These are the satisfying, dopamine-packed activities that take more effort but leave you feeling great afterward. They include:
- Exercising (running, yoga, lifting weights, etc.)
- Engaging in creative hobbies (painting, writing, playing music, and more)
- Deep work on a passion project
- Learning something new (reading, taking an online course)
- Spending quality time with friends or family
Sides: Enhancements To Main Activities
Think of these as the seasoning—little add-ons that make mains more enjoyable. “You can add these to mains if you need more motivation to get going on a bigger, more challenging task,” says Dr Velazquez.
- Listening to a podcast while working out
- Working alongside a friend
- Playing background music while doing chores
- Journaling thoughts after a deep work session
Desserts: The Guilty Pleasures (Use Sparingly!)
“Desserts are delicious, but eating too many can lead to a sugar crash,” says Dr. Velazquez. “Just like cake and cookies, these activities offer instant dopamine but can drain your motivation if you overindulge. I suggest using them sparingly when you need a rest!” These ‘dessert’ activities include:
- Scrolling social media
- Watching short-form videos or a single TV episode
- Playing mobile games
- Indulging in comfort foods (i.e. actually eating dessert)
- Shopping for fun or frivolous items
How To Harness The Power Of The Dopamine Menu
Want to trick your brain into actually getting stuff done? Here’s how to use your dopamine menu to stay on track:
- Start With A Starter (Naturally): If you’re dragging your feet on a task, kick things off with a quick dopamine boost (like a brisk walk or a favorite song) to wake up your motivation.
- Pair A Main With A Side: Struggling with a big project or getting that one awful chore done? Spice it up with a side—like playing background music or working in a cozy coffee shop.
- Use Desserts As A Reward: Instead of mindlessly scrolling social media because you’re avoiding work, use it as a treat after finishing a main task. Delayed gratification = dopamine jackpot.
- Customize Your Menu: Everyone’s dopamine menu looks different. Experiment with activities that make you feel good and keep you motivated.
- Balance Is Key: “Too many “desserts”, and you’ll never get anything done, but do too many “mains” without breaks, and you’ll risk burning out,” says Dr. Velazquez. “Mix it up for the best results.”
Dr. Ramon Velazquez, a Neuroscience Consultant at Mind Lab Pro, commented:
“The key to making a dopamine menu work is personalization. Everyone’s brain works differently, so what motivates one person might not work for another. The trick is identifying which activities give you that satisfying sense of accomplishment versus which just give you a quick hit and leave you feeling drained.
“For example, if you know you struggle to focus in the morning, start with a small dopamine boost—maybe a short walk or listening to a song that energizes you—before diving into work. If deep focus is tough for you, pairing a necessary task with something enjoyable, like working in a cozy space or listening to instrumental music, can help.
“But balance is crucial. Too many instant dopamine hits, like social media, can make everything else feel dull, while too much hard work without breaks can lead to burnout. That’s where self-awareness comes in. The more mindful you are of how different activities affect your energy and motivation, the better you can adjust your menu. Remember: work with your brain’s reward system instead of fighting it.
“By using a dopamine menu, you can retrain your brain to find motivation in a balanced, sustainable way—without relying on endless scrolling to feel good. So, what’s on your menu today?”