You just finished a demanding task – a section of writing, a long meeting, a stretch of focused work. You have 20 minutes before your next commitment.
What do you do?
If you’re like me, it’s easy to reach for your phone and start scrolling. You’ll tell yourself it will only be for a few minutes, but the time passes quickly. When you look up, the break is over and you don’t feel any more rested than you did 20 minutes ago. Just more tired and a little guilty for “wasting” your break.
The thing is, your brain needed that break. It needed a small reset after sustained cognitive effort.
What if instead of defaulting to your phone, you had a menu of options – activities you know actually help you recharge? That’s where dopamine menus come in.
What is a Dopamine Menu?
A dopamine menu is exactly what it sounds like: a pre-planned list of activities that give you a boost of satisfaction, joy, or relief – organized by how much time and energy you have available.
The concept comes from ADHD communities, where decision fatigue can make it difficult to choose how to spend downtime. But the underlying idea is broadly useful, especially in grad school, where your cognitive load is often already high.
Instead of deciding what might help in the moment, you’re choosing from options you’ve already identified as restorative.
Why Dopamine Menus Can be Helpful in Grad School
Grad school tends to make rest more complicated than it needs to be.
There’s often:
- Decision fatigue from ongoing academic work
- A sense that you should always be doing something productive
- Difficulty remembering what actually helps you recharge
When energy is low, your brain defaults to what’s easiest. And most of the time, that means your phone.
A simple list of alternatives can help you choose something more helpful.
Building Your Own Dopamine Menu
The key to a good dopamine menu is organization. You’re not just making a list of activities – you’re categorizing them so you can quickly find something that fits your current state.
Here’s how I organize mine, with examples for each category:
Short Breaks (5-10 minutes)
These are your “I don’t have much time but need a mental reset” options. Perfect for between tasks.
- Make a cup of coffee or tea and sit down to enjoy it (maybe next to a window or away from your desk)
- Step outside for some fresh air
- Do 5 minutes of stretching or gentle movement
- Text a friend something unrelated to work
- Play with your pet
- Water your plants
- Listen to a favourite song
Medium Recharge (15-30 minutes)
This is the sweet spot – long enough to disconnect from work mode but short enough to fit into your average day. These are great lunch break or mid-afternoon slump go-tos.
- Go for a walk
- Call someone you enjoy talking to
- Read something for fun
- Cook or prepare a meal
- Watch a comfort show
- Journal or free-write
- Do a creative hobby (knit, draw, play an instrument)
Longer Breaks (45+ minutes)
These are for when you need more distance from work.
- Get together with a friend
- Go to a workout class or longer gym session
- Spend time on a hobby (baking, crafting, gardening)
- Watch a movie
- Go for a longer walk or hike
- Do some self-care
Low Energy Options (For when you’re really depleted)
These are for when even small effort feels like too much.
- Just sit and look out the window – notice anything happening outside (leaves moving, people walking by, birds flying around)
- Listen to a podcast or audiobook (nothing too intense – maybe something funny or comforting)
- Lie down and stretch
- Cuddle with a pet or person
- Watch a comforting show
- Colour, do a puzzle, or an easy craft
Small Add-Ons
These are small things you can layer onto whatever you’re already doing to make it more satisfying. Sometimes you don’t have time for a full break, but you can make your current activity just a little more pleasant.
Examples
- Light a candle
- Play some background music
- Have a fun drink to sip on (I’ve really been enjoying Poppi lately)
- Open a window for fresh air
- Listen to a podcast while cleaning
- FaceTime someone while cooking
- Do a face mask while reading
How to Actually Use Your Dopamine Menu
1. Keep it accessible
Put it somewhere you’ll be able to see it and access it quickly.
- Pinned in your notes app
- Printed and taped to your desk
- Notion page or document you can quickly open
- Sticky note on your laptop
2. Consult it when you need a break
Finished a hard task? Feeling depleted? Menu time. Scan the categories, pick something that fits your time and energy, and give it a try.
3. Don ‘t overthink it
The whole point is to reduce decision making. Don’t spend 10 minutes trying to decide which option is “best.” Just pick one and go.
4. Update it as you learn
Notice the things that feel the most recharging vs. the ones that don’t. Update your menu based on what works best for you.
Final Thoughts
The dopamine menu is really just about making it easier for you to choose breaks that actually feel restorative. Give it a try and see how it goes!
What’s going on your menu? Drop a comment with your go-to recharge activities – I’m always looking for new ideas to add to mine.
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