by L’Taundra Everhart, M.Ed
There’s a burnout epidemic plaguing our most vital professions. Whether you're a surgeon racing against the clock, an HR executive navigating complex corporate dynamics, a gig worker juggling multiple clients, or a fellow educator shaping future generations, the struggle to maintain motivation and energy is real. Today, I'm excited to share a game-changing concept that has transformed my work routine: the Dopamine Menu.
The concept is simple yet profound. By creating a menu of activities that stimulate dopamine release in our brains, we can intentionally boost our mood, focus, and overall satisfaction. The Dopamine Menu breaks down these activities into familiar meal categories:
- Appetizers: Quick 2-5 minute mood boosters like short meditations or gratitude exercises; These occur before work.
- Main Courses: Longer 15-30 minute core activities such as focused work sprints or learning something new.
- Beverages: Ongoing practices to maintain positivity and focus throughout the day.
- Desserts: Rewards and celebrations to acknowledge achievements; These occur after work.
The beauty of this approach lies in its flexibility and personalization. You can mix and match activities to suit your needs, much like creating the perfect meal.
Dr. Thompson Maesaka, neurology specialist at The Neural Connection in Minnesota, explains the science behind dopamine menus:
"Dopamine is a brain chemical called a neurotransmitter. It's how cells communicate with each other. Dopamine is most known for its role as the 'feel good chemical' but it also plays a role in things like movement, learning, and mood regulation,” Maesaka says. “A Dopamine Menu is a great way to identify things that make you feel good and also prioritize them into groups.”
Benefits of the Boost
Implementing a Dopamine Menu has numerous benefits. It provides structure to our self-care routines, ensures we're regularly engaging in activities that boost our mood and productivity, and helps us maintain a balanced approach to our daily tasks. I've found that it's particularly effective in combating the afternoon slump and maintaining motivation during challenging projects.
Milica McDowell, DPT and VP of Operations at Gait Happens, suggests incorporating “walk and talk” meetings into the work routine:
"The ‘walk and talk’ style meeting is starting to change workplace culture in 2024. Giving work teams permission to pick this type of meeting, where you discuss the content of a meeting while taking a walk together with your co-worker, has been shown to improve productivity, work satisfaction and work-life balance," says Dr. McDowell.
A walk as short as 10 minutes can create a dopamine boost, reduce stress hormones like cortisol, improve blood flow, oxygen and nutrients to the brain, and improve mood and cognitive function.
-- Milica McDowell, Doctor of Physical Therapy
How to Implement Your Dopamine Menu
The good news is that starting your own Dopamine Menu doesn't require a complete overhaul of your daily routine. Begin by incorporating one or two activities from each category into your day. Pay attention to how these activities affect your mood and energy levels, and adjust accordingly. If you’re really into efficiency, track your progress by logging activities and gauging your mood with a simple well-being scale.
Remember, choosing the right activities is crucial for a needed “recharge,” says Blake Farris, founder and head Dopamine Coach at Mito Coaching in Canada.
"Activities like chatting with co-workers, working together on mundane tasks, and having lunch with team members are all productive ways to boost dopamine without negative cognitive consequences,” Farris says.
Organizational Support
While the Dopamine Menu focuses on individual strategies, recent research underscores the importance of organizational support. A comprehensive meta-analysis by Slemp et al. (2018) examined the impact of leader autonomy support in the workplace. They found that when leaders support employee autonomy - a key component of the Dopamine Menu concept - it leads to increased work engagement, job satisfaction, and performance.
The study suggests that organizations can amplify the benefits of individual Dopamine Menus by fostering a leadership style that supports employee autonomy. Leaders can encourage team members to create and implement their own Dopamine Menus, providing time and resources for activities like the “walk and talk” meetings. They can also incorporate elements of the Dopamine Menu into team routines, such as starting meetings with a quick "appetizer" activity or celebrating achievements with team "desserts."
By combining individual Dopamine Menu practices with organizational support for autonomy, workplaces can create a powerful synergy that enhances both employee wellness and organizational performance.
Summary
Remember, the goal is to create a sustainable practice that enhances our daily lives. With time and consistency, a Dopamine Menu can become a powerful tool consisting of high-yield activities.
Dr. Maesaka concludes:
"The big takeaway you need to know is that dopamine is a finite but replenishable resource, meaning you can always make more, and you should be deliberate about how much you produce."
By crafting and following a personalized Dopamine Menu, we can take an active role in our mental health and job satisfaction, leading to increased resilience, improved work performance, and a greater sense of control over our daily experiences.
Citations:
Mixed Greens For The Soul, LLC. “The Dopamine Menu Infographic.” August 27, 2024, https://mixedgreensforthesoul.com, mixedgreensforthesoul.com.
Slemp, G.R., Kern, M.L., Patrick, K.J. et al. Leader autonomy support in the workplace: A meta-analytic review. Motiv Emot 42, 706–724 (2018). https://doi.org/10.1007/s11031-018-9698-y
This article provides a fresh perspective on boosting productivity through a personalized 'Dopamine Menu.' I appreciate how it blends neuroscience with practical tips to help people stay motivated throughout the day. The step-by-step approach to crafting routines that encourage small dopamine boosts makes it easy to implement into a daily wellness plan. It's a great reminder that productivity doesn’t always come from sheer willpower but from creating environments that support mental health and motivation. Thanks for sharing these actionable insights!