18. Dopamine Menu

A dopamine menu are the things that you can pull from when you are feeling low, disregulated, overwhelmed. It is the things that can get you back to a grounded state.

Here is what is on mine:

Appetizers: Quick Hits for a time crunch

1. Listening to Taylor Swift, Gracie Abrams, or Ants Marching.

2. Calling my mom.

3. Standing outside and soaking in the sun on my skin.

4. Box breathing & other breathwork

5. MWH meditation

6. Affirmations: “I am enough as I am”

7. Prayer: “lord, here I am” “Jesus, please be with me”

8. NYT Games

9. Jesus calling in the morning

10. Savoring my coffee

Main Course: more time involved

1. Going for a podcast walk

2. Sticker by numbers

3. Reading a fiction book that I am in to

4. Doing a face mask

5. Hot shower listening to vibey music

6. Sauna

7. Drive blarring music with the windows down

8. Making my coffee a little extra special (or any meal)

9. Late night hot yoga

10. Massage

11. Plan a dinner party

12. Walk with friends

13. Listen to worship music

14. Cooking a good meal with candles burning and music playing

15. Romanticize your meal and make it pretty - like you are making it for your friend

16. Everything showers

17. Journal sessions

Dessert: Nice to have in moderation

1. scrolling Pinterest and pinning

2. TikTok

3. Online shop

4. Order take out

5. Make a flower arrangement

6. Bake cookies

7. Visit a new coffee shop

8. A crisp diet coke or root beer

9. A fresh spicy marg and yap