Who can resist the latest TikTok trend?
One week, it’s all about mindfulness and calm, and the next, we’re going crazy for cucumbers. But the latest trend to take over our feeds is surprisingly wholesome — the dopamine menu.
It’s all about creating a carefully curated list of activities that bring you joy throughout the day. From baking and exercising to something as simple as making your bed, the dopamine menu is a positive, feel-good meme that’s being shared by everyone — whether it’s A-list stars or TikTok favorites.
Now, let’s take this viral idea and bring it to the workplace!
A dopamine menu at work can help boost happiness, focus, and motivation for everyone on your team. Ready to learn how? Keep reading for some easy tips to create your dopamine menu and make workdays a little brighter!
What is a Dopamine Menu?
It’s a list of enjoyable activities that naturally boost dopamine levels in the brain — dopamine being the "feel good hormone" that helps us feel motivated, focused, and joyful. Picture your employees taking a quick coffee break on a crisp fall day or stepping outside for some fresh air to reset their minds. These small moments can make a big difference.
For HR leaders, this concept isn’t just about fun, enjoyable activities — it’s about creating a work environment that prioritizes mental health and well-being. When employees are happier and more focused, they're more productive, creative, and engaged. A dopamine menu can be an easy yet powerful tool to help employees manage stress, maintain attention, combat burnout, and stay energized throughout the day.
Encourage your team to create their own personalized lists of dopamine-stimulating activities. It could be as simple as writing down a few activities on a sticky note or crafting a digital board with favorite mood-boosting ideas. The important thing is to tailor it to individual preferences — whether it’s a five-minute stretch, a favorite healthy snack, or a short walk outside, these little moments of pleasure add up.
By promoting the use of dopamine menus in the workplace, you're providing employees with a healthy and sustainable way to recharge, boost their mood, and stay motivated. When employees feel supported in managing their mental health and well-being, the whole organization benefits.
How to Create a Dopamine Menu at Work
Creating a dopamine menu for your workplace is simple and can have a big impact on employee well-being. To make it even more engaging, you can customize your “entrees” for each season, celebrating the unique joys of spring, summer, fall, and winter. This adds variety and keeps the activities fresh and exciting throughout the year.
Here’s how to get started:
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Brainstorm Activities: Gather your team to come up with a variety of activities that bring joy and boost energy. Think about activities for different moods and energy levels, from quick breaks to longer, more relaxing experiences.
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Tailor for the Seasons: Create seasonal dopamine menus that reflect the different experiences and opportunities each season offers. For example, in the fall, your menu might include sipping a warm latte, enjoying a crisp walk outside, or decorating a workspace with autumn colors. In the summer, it could feature outdoor activities like picnics or ice-cold lemonade breaks.
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Encourage Personalization: Encourage employees to personalize their menus, adding activities that they find meaningful and enjoyable. This makes the menu more effective because it’s tailored to what makes them feel good.
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Keep It Accessible: Make sure the menu is easy to access. Post it in common areas, share it digitally, or even create visual mood boards that employees can refer to whenever they need a quick boost.
By making it seasonal, you're not only encouraging regular mental refreshers but also helping your team celebrate and enjoy the unique moments that each time of year brings!
Here's a sample menu to get those creative juices flowing for your own dopamine menu:
1. Appetizers: Quick Pick-Me-Ups
An appetizer is a short, simple activity that can give your team a quick boost throughout the day. Think of these as the little things that make people smile and refresh their minds. Here are some appetizer ideas:
- Look at a favorite picture on your desk.
- Take a short walk outside.
- Listen to your favorite song.
- Enjoy a piece of dark chocolate or a healthy snack.
- Do a 5-minute stretch or breathing exercise.
- Chat with a coworker for a few minutes.
These quick moments of joy can do wonders for mood and energy!
2. Entrees: Longer Breaks to Recharge
Entrees are activities that take more time but provide a bigger recharge. Encourage employees to plan these into their day when they need a break or after completing a big task. Here are some examples:
- Go for a walk or run during lunch.
- Have lunch with a friend or coworker.
- Grab a sweet treat for yourself on break.
- Do a creative project like drawing, coloring, or writing.
- Enjoy a healthy, homemade meal.
Employees can return to work refreshed and ready to focus by making time for these more prolonged activities.
3. Sides: Fun While You Work
Sides are things you can do while working on tasks that might feel a little boring. These activities help make the workday more enjoyable. For example:
- Play some relaxing music while working.
- Light a candle or use essential oils for a calming atmosphere.
- Reward yourself with a short break after completing a task.
- Listen to an interesting podcast during repetitive tasks.
These little add-ons can turn a tedious task into something more enjoyable and help employees stay focused.
4. Desserts: Treats in Moderation
The dessert is a dopamine-boosting activity that should be enjoyed in moderation. These are things that can feel rewarding but need balance. For example:
- Play a fun game on your phone during breaks (but set a time limit).
- Watch a funny YouTube video.
- Enjoy a favorite treat or coffee drink.
- Browse an online store for a few minutes.
The key here is balance — encourage employees to enjoy these activities but not overdo them.
5. Specials: Occasional Big Rewards
Specials are bigger, more time-consuming activities that feel extra special. These are great for team-building days or as rewards for meeting big goals. Some ideas include:
- Take a team field trip or go on an outing.
- Organize a fun company lunch or dinner.
- Plan a wellness day with yoga, massages, or mindfulness activities.
- Give employees time to plan a personal day or special outing.
These special moments can be a great way to bring the team together and celebrate hard work!
Why a Dopamine Menu Works
A dopamine menu gives employees a go-to list of healthy habits and mood-boosting activities when they’re feeling low, stressed, or bored. Instead of turning to unproductive distractions, they can choose a quick, dopamine-boosting activity that refocuses and reenergizes them. It’s an easy, low-cost strategy to improve engagement and help employees bring their best selves to work each day.
Embrace this trend and watch your workplace culture grow into one that truly values well-being, creativity, and happiness. Plus, it’s an easy, low-cost way to create a positive, supportive workplace culture.
So, why not start today? Help your team build their own dopamine menu, and watch as the energy and happiness in your workplace grow!
