How to Create a Self-Care Menu that works!
Let’s talk about the healthiest chemical on the planet- DOPAMINE! The more disrupted your dopamine production, the more chronic pain you will experience, both mentally and physically.
Dopamine is the brain’s “feel-good” neurotransmitter, responsible for pleasure, motivation, and reward. When balanced, it helps us feel energized, focused, and emotionally fulfilled. But when depleted—due to stress, burnout, or poor self-care—we may feel unmotivated, stuck, emotionally drained and riddled with chronic pain.
Creating a personalized Self-Care Menu is designed to naturally boost YOUR dopamine levels while prioritizing YOU. Think of it as a choose-your-own-adventure for feeling good!
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🧠 Mind & Mental Well-Being
Small Boosts (5-15 minutes):
✅ Listen to an uplifting song
✅ Watch a funny video or stand-up comedy
✅ Practice gratitude (write 3 things you’re grateful for)
✅ Do a quick brain puzzle (Sudoku, crossword, or word game)
✅ Read 5-10 pages of an inspiring book
Bigger Boosts (30+ minutes):
✅ Learn something new (a language, skill, or hobby)
✅ Engage in deep conversation with someone who inspires you
✅ Write in a journal about your goals and dreams
✅ Meditate or practice mindfulness
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💪 Body & Physical Well-Being
Small Boosts (5-15 minutes):
✅ Do a quick stretch or some deep breathing
✅ Drink a glass of water with lemon
✅ Take a brisk walk outside
✅ Do 10-20 jumping jacks or a short burst of movement
✅ Take a few minutes to massage your temples, hands, or feet
Bigger Boosts (30+ minutes):
✅ Try a new form of movement (dance, yoga, strength training)
✅ Get a massage or do a self-myofascial release session
✅ Take a bath with Epsom salts and essential oils
✅ Go for a long nature walk or hike
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🍏 Nourishment & Healing Foods
Small Boosts (5-15 minutes):
✅ Eat dopamine-boosting foods (dark chocolate, nuts, berries, bananas)
✅ Drink herbal tea or infused water
✅ Try mindful eating—focus on flavors and textures
✅ Make a smoothie with healthy fats and proteins
Bigger Boosts (30+ minutes):
✅ Cook a nourishing meal from scratch
✅ Try a new healthy recipe
✅ Eat a meal outside in fresh air
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🎨 Creativity & Self-Expression
Small Boosts (5-15 minutes):
✅ Doodle, sketch, or color for fun
✅ Listen to a podcast or audiobook that inspires you
✅ Light a candle and set an intention for the day
✅ Take a few photos of something beautiful
Bigger Boosts (30+ minutes):
✅ Start a creative project (painting, writing, crafting)
✅ Play an instrument or sing along to your favorite song
✅ Rearrange your space for a fresh, inspiring feel
✅ Take yourself on an artist’s date (museum, bookstore, or nature walk)
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❤️ Connection & Emotional Well-Being
Small Boosts (5-15 minutes):
✅ Send a kind message to a friend
✅ Hug someone (or yourself) for 20+ seconds
✅ Cuddle with a pet or loved one
✅ Look at old happy memories (photos, journals, keepsakes)
Bigger Boosts (30+ minutes):
✅ Have a deep, meaningful conversation
✅ Plan a coffee date or call a loved one
✅ Volunteer or do something kind for someone else
✅ Join a class or community that aligns with your interests
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😴 Rest & Restoration
Small Boosts (5-15 minutes):
✅ Close your eyes and take deep breaths for 5 minutes
✅ Lay down and listen to calming music
✅ Diffuse essential oils like lavender or peppermint
✅ Do a quick body scan meditation
Bigger Boosts (30+ minutes):
✅ Take a nap if needed
✅ Go to bed early and commit to a sleep routine
✅ Unplug from screens an hour before bed
✅ Create a relaxing evening ritual (tea, journaling, slow stretching)
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🛠 How to Use This Menu:
✔ Pick 1-3 activities daily to incorporate into your self-care routine
✔ Mix and match small & big boosts based on your time and energy levels
✔ Listen to your body and mind—choose what feels good in the moment
✨ Remember: You Deserve to Feel Good!!!!!
Dopamine is not just about quick fixes—it’s about sustaining joy, motivation, and well-being. The more you prioritize self-care, the more balanced and resilient you become.
Which dopamine boost are you choosing today? 💙
Need guidance on your Dopamine Journey? Let’s connect. Email me anytime!
And just so you know this is a real practice for ME- here’s my menu:
- 20 minutes of sunshine
- 20 minutes of isolated playtime with my dogs
- 20-30 minutes of an inspiring TED Talk
- 30-45 minutes of movement (working out, dancing, walking, jumping on my mini trampoline)
- A 30 minute NAP! Yes, a NAP!!
- 45-90 minute DEEP tissue massage
- 30 minutes of music and solitaire (cards) on my phone.
- 30 minute Epson salt bath
- Dark Chocolate
When it comes to my self care, I DO NOT FUCK AROUND.
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