ad. Winter has arrived, bringing with it those inevitable shorter days and colder mornings. I won’t lie – the winter months can be tough on my mental health. But this year, I’ve decided to embrace the season as an opportunity to pause, recharge, and create some cosy self-care rituals. So I’m building on my autumn dopamine menu and creating a winter version!
What is a Dopamine Menu Again?
If you missed my autumn post, a dopamine menu is essentially a personalised list of activities that give you a quick boost when you need it. Think of it like a restaurant menu, but instead of main courses and desserts, you’re choosing from mood-boosting activities that help your brain release that feel-good chemical we all crave.
The concept of a dopamine menu has been trending on social media, particularly among neurodivergent people who find it helpful for managing attention deficit hyperactivity disorder and executive function challenges. But honestly? Anyone can benefit from having a list of things that bring them joy during daily life.
Why Winter Needs Its Own Dopamine Menu
The winter blues are real. With energy levels naturally dipping and daylight hours shrinking, it’s the ideal time to be intentional about activities that support your wellbeing. Dopamine plays a crucial role in your brain’s reward system, helping with motivation and mood. When dopamine levels drop too low, everything can feel a bit harder.
Winter is also the perfect opportunity to focus on renewal and restoration. Instead of fighting against the season, I’m leaning into it – making my space cosy, prioritising comfort, and creating rituals that feel luxurious rather than like another item on my to-do list.
My Winter Dopamine Menu
Just like my autumn menu, I’ve split this into different categories based on time and energy:
- Appetisers: Quick ways to feel better (5-10 minutes)
- Main Courses: Longer activities that need more time (20+ minutes)
- Sides: Small additions to your daily routine
- Desserts: Things to enjoy in moderation
- Specials: Bigger plans that need some preparation
Wake Up Gently with Light
One of the first things I struggle with in winter is getting out of bed when it’s still pitch black outside. It affects my entire morning mood! That’s why I’ve added the Lumie Bodyclock Spark 100 sunrise alarm clock to my winter essentials.
This clever light gradually brightens before your alarm, mimicking a natural sunrise. It’s been such a great way to start my day, feeling more refreshed rather than being jolted awake in the dark. Starting your morning gently can give you that burst of energy you need to complete tasks throughout the day, rather than hitting snooze five times!
Create a Cosy Sanctuary
Winter is all about making your home feel warm and inviting. I’ve found that spending time in a comfortable space does wonders for dopamine production. One of my favourite additions has been the hearted sherpa throw.
There’s something so comforting about climbing into a pre-warmed blanket or snuggling under it while reading a good book on the sofa. It’s one of those simple pleasures that makes the winter months feel less harsh. If you’ve never tried an electric blanket or throw, you’re missing out on one of winter’s best self-care tools!
Embrace Comfort Dressing
Just like I mentioned dopamine dressing in my autumn post, winter calls for its own version – but this time, it’s all about comfort. The Chelsea Peers Longline dressing gown has become my uniform for relaxed weekends.
It’s soft, warm, and makes those slow winter mornings feel special. Whether I’m making coffee by the window or settling in for a quiet evening, having comfortable clothes that also make me feel put-together gives me an immediate reward of feeling cosy and cared for.
Immune Boosting Vitamins
With the joy of Christmas and the fun of snow, winter also brings out those flu and cold viruses that spread like wildfire. Being ill is something that kills my mood in winter, so giving yourself the best chance by taking vitamins to boost your immune system can help to prevent illnesses, or at least help you get over them a bit quicker!
Other Winter Dopamine Boosters
Here are some other healthy activities I’ve added to my winter dopamine menu:
Quick Boosts (Appetisers):
- Taking a short walk in the fresh air, even just around the block
- Lighting a scented candle (something spicy or woody for winter)
- Making a hot chocolate to satisfy my sweet tooth
- Listening to my favourite uplifting playlist
- Quick skincare routine with a rich face cream
Longer Activities (Main Courses):
- Having a long bubble bath with Epsom salts
- Watching a comfort TV show with no guilt
- Doing a face mask while listening to a podcast
- Playing video games (they get a bad reputation, but in moderation, they can be great for a dopamine hit!)
- Crochet something new
- Play the piano
Daily Additions (Sides):
- Morning stretches before checking my phone
- Eating breakfast by the window to catch what daylight there is
- Wearing fluffy socks around the house
- Keeping my space tidy (a clear space really does help with mental clarity)
Special Treats (Desserts):
- Online shopping for something small I’ve been wanting
- A cinema trip to see something I’m excited about
- Treating myself to a takeaway on Friday night
- Buying myself fresh flowers for the kitchen
- An afternoon nap without feeling guilty
Bigger Plans (Specials):
- Visiting a Christmas market
- Planning a spa day at home with special events like face masks and nail treatments
- Organising a cosy dinner with friends
- Starting a new creative project or hobby
- Booking a massage or other wellness treatment
Why This Approach Works
The beauty of having your own dopamine menu is that it takes the pressure off decision-making when you’re already feeling low. Instead of scrolling endlessly or doing time-consuming activities that don’t actually help, you have a go-to list.
This isn’t about instant gratification or avoiding real life. It’s about recognising that winter can be challenging and giving yourself permission to prioritise wellbeing. These small, positive habits add up over time and can genuinely boost motivation when you need it most.
Some people might dismiss this as just another social media trend, but I’ve found it’s actually grounded in understanding how your brain works. Physical activity, social connections, and enjoyable activities – they all support your dopamine levels in a sustainable way. It’s not about chasing a quick boost constantly; it’s about creating a balanced approach to self-care.
Creating Your Own Winter Dopamine Menu
If you want to create your own, here’s what works for me:
- Think about what actually makes you feel good – not what you think should make you feel good
- Include a mix of quick and longer activities so you have options for different energy levels
- Be honest about your “dessert” items – we all have things we love but need to enjoy in moderation
- Keep your list somewhere visible – I keep mine in my phone notes so it’s always accessible
- Update it seasonally – what works in winter might not be the same as in summer
Winter can be tough, but it’s also a great time to slow down and focus on renewal and restoration. With the right tools and a bit of planning, you can create a season that feels comforting rather than something to just survive.
Are you creating your own winter dopamine menu? I’d love to hear what makes your list!
I created a dopamine menu in my journal last winter, though I love the idea of updating it seasonally! x