Build your actual dopamine menu

Not the respectable version. The one with the things that actually make you feel better.

How it works1. Rate twelve kinds of joy. About one minute.2. See your top categories, with ideas.3. Fill in your menu and print it, or save it as a PDF.A practical tool, not a medical treatment. Nothing is saved or sent.

Part 1: What gives you a little hit of joy?

Sensory · Textures, scents, warm showers, soft blankets, music on loud.

MehSometimesYes, always

Food · A favorite snack, a café, cooking something you love.

MehSometimesYes, always

Novelty · A new route, a new recipe, a place you've never been.

MehSometimesYes, always

Social · A funny friend, a call, a voice note, a dinner.

MehSometimesYes, always

Solitude · An hour alone, a quiet coffee, a long bath.

MehSometimesYes, always

Collecting · Browsing, organizing, adding to a collection.

MehSometimesYes, always

Movement · Dancing in the kitchen, a walk, stretching, a class.

MehSometimesYes, always

Entertainment · A comfort show, a game, a podcast, a good book.

MehSometimesYes, always

Animals · Time with a pet, or someone else's.

MehSometimesYes, always

Shopping · A small treat, window shopping, a thrift store.

MehSometimesYes, always

Creativity · Drawing badly, writing, crafts, rearranging a room.

MehSometimesYes, always

Outings · A market, a museum, a drive, a day trip.

MehSometimesYes, always

Part 2: My menu

Appetizers · under 5 minutes Entrees · 15–45 minutes Desserts · higher effort, higher payoff Specials · occasional ridiculous joy What works when my energy is really low Free options for tight weeks Taking these off my list (they feel like chores)

Read the full guide Try the pride inventory

If nothing has felt good for more than two weeks, please talk to a doctor or therapist. In a crisis, call or text 988.