The goal of this method is to help individuals understand and manage their dopamine levels through daily activities, habits, and choices that promote well-being and productivity.

The “Dopa Menu” is a structured approach to personal development focused on activities that stimulate the release of dopamine, a neurotransmitter associated with pleasure, motivation, and reward. Participants create a "menu" of activities categorized into appetizers, main courses, sides, and desserts that help them boost their mood and motivation in a balanced way.

• Starters (Quick Dopamine): Small, quick activities that give an immediate boost (e.g., pet an animal, taking a short walk)

• Mains (Bigger Break): Things that you enjoy that take a bit longer (e.g. exercising, meeting with friends, reading a book)

• Sides (Help with Tasks): Activities that can be done alongside other tasks to make them more enjoyable (e.g., listening to a podcast while commuting, sipping a favorite beverage while working)

• Desserts (Sweet Sometimes): Things that you often default to or that you may overdo it on. If you spend large amounts of time on these, they may not leave you feeling very good. (e.g., eating a favorite dessert, watching a movie, scrolling social media)

• Specials (Big Events): Major activities or events that provide significant pleasure and are done less frequently (e.g., going on a vacation, attending a concert)

Introduce the concept of dopamine and its role in motivation, pleasure, and overall well-being. Explain the idea of the “Dopa Menu”, which categorizes activities into different "courses" to help maintain a balanced and healthy dopamine level.

Distribute the “Dopa Menu” templates to each participant. Explain the four categories on the template.

Ask participants to brainstorm and write down activities for each category on their templates. Encourage them to think about what personally makes them feel good and motivated. Provide examples to help them get started.

Allow participants to share their “Dopa Menus” with the group. Facilitate a discussion on the variety of activities and how different actions affect their mood and motivation.

Guide participants in identifying negative or unproductive activities (e.g., excessive social media use) that they currently engage in. Discuss the impact of these activities on their well-being and dopamine levels.

Encourage participants to find positive alternatives to these negative activities. For example, replacing excessive social media use with reading a book or going for a walk.

Ask participants to develop a daily or weekly plan incorporating items from their “Dopa Menu”. Emphasize the importance of balance and moderation, ensuring they include a mix of starters, mains, sides, desserts, and specials.

• Encourage participants to be honest and specific about what activities truly bring them joy and motivation.

• Remind participants that balance is key; too much focus on "desserts" can lead to burnout, while too few can reduce overall motivation.

• Use visual aids like flipcharts or whiteboards to illustrate examples and facilitate group discussions.

• Suggest incorporating new and diverse activities to keep the menu exciting and stimulating.

• Emphasize the importance of self-care and listening to one's body and mind to determine what is needed at any given time.