We’ve all heard of dopamine—the so-called “feel-good chemical.” But dopamine is less about feeling good in the moment and more about motivation and drive. It’s what gets you out of bed, keeps you working toward goals, and makes everyday life feel rewarding.
Here’s the challenge: in our modern world, dopamine often gets hijacked. Quick hits like scrolling TikTok, online shopping, or eating sugar spike dopamine but leave us feeling depleted. That’s where the idea of a “dopamine menu” comes in. Instead of letting dopamine control us, we can intentionally choose how to engage with it—just like choosing from a menu.
At Marra, our approach to therapy in Chicago is integrative. We believe mental health is never just “in your head.” Your brain, body, and environment are all connected, and when you learn to work with that connection, everything starts to shift.
What’s on the Dopamine Menu?
Think of your dopamine menu as a mix of short-term snacks and long-term nourishment. Both have a place—but too much of the quick stuff leaves you burned out, while steady, intentional choices help you thrive.
Quick Hits (The Appetizers)
- Social media scrolling
- Sugar, caffeine, alcohol
- Online shopping
- Binge-watching
These give you an instant boost, but the crash usually follows fast. Too much from this “appetizer” section, and dopamine feels unbalanced—like you’re always chasing but never satisfied.
Sustainable Sources (The Entrées)
- Movement and exercise (a run by the lakefront, a yoga class, even a quick walk in the Chicago sun)
- Nourishing food that stabilizes blood sugar and mood
- Deep, meaningful conversations
- Learning something new
- Small daily wins (checking something off your to-do list)
These don’t always feel as flashy in the moment, but they build stronger dopamine pathways that support motivation and energy long-term.
Restorative Choices (The Dessert)
- Sleep (dopamine resets while you rest)
- Mindfulness, meditation, and breathing exercises
- Creative hobbies—painting, writing, music
- Gratitude and savoring—slowing down enough to notice what feels good
This part of the menu reminds your nervous system that rest and reflection are also rewarding.
Why It Matters for Your Mental Health
When dopamine gets out of balance, you might notice:
- Low motivation and energy
- Restlessness or feeling “addicted” to quick hits
- Trouble finding joy in things that used to feel good
Therapy can help you step back, take stock of what’s on your dopamine menu, and redesign it with intention. At Marra, we see this as part of the mind-body loop: your habits and biology affect your emotions, and your emotions influence the choices you make. Everything is circular.
