Creating My Autumn Dopamine Menu With Very

ad. I’ve made it no secret that I have a love/hate relationship with Autumn. I love the colours, the fashion and the cosy. I hate the dark, the wind and the rain. I’m not alone in this feeling; many people experience low energy or fatigue during the colder months. 

So I’ve decided to create myself a dopamine menu for autumn! 

What is a Dopamine Menu?

A dopamine-boosting menu is a new social media trend that encourages you to list things and activities that make you feel good. It’s like a restaurant menu, but for your mood. They are particularly good for neurodivergent individuals who may require support with executive function in their daily lives. But anyone can make a dopamine menu. It’s just a list of activities that you can do to bring a little joy to your day. 

Dopamine menus have different categories, such as starters and mains, depending on the type of task and completion. Then, when you need a dopamine boost, you look at your carefully curated list of things to do. It makes it quick and easy to make your day a bit better. 

The Science Behind Dopamine and Mood

Dopamine is the feel-good hormone and acts as a chemical messenger in your brain. It helps control mood, focus, and motivation. If your dopamine levels drop too low, you may notice feeling flat or less excited by things you usually love. Studies show that people with lower levels of dopamine often struggle with energy or joy in daily life. 

My Autumn Dopamine-Boosting Menu

For me, creating an autumn dopamine menu is all about embracing the cosy side of the colder months. You can include seasonal items such as pumpkin-spiced lattes and Halloween decorations. You can split your menu into different sections, such as:

• Appetisers: Quick actions for a fast boost (1–10-ish minutes)
• Entrées: Tasks that take a bit longer (15+ minutes)
• Sides: Joyful things you can add to daily routines
• Dessert: Things you love to do, but should be in moderation. 
• Specials: Bigger ideas that may need a bit more planning and time. 

 Here are some of the things I enjoy doing:

Comfortable Clothes

I love to focus on comfort this time of year, so having thick and warm clothing I can get into while relaxing at home is a must! I like to wear soft leggings and hoodies while lounging around the house. I love the Gym + Coffee leggings I’m wearing in these photos, as they are so soft and comfortable. 

Dopamine Dressing

On the flip side, I also enjoy a bit of dopamine dressing when I’m going out. This is when I’ll make a real effort to wear something I love and try to look my best. I find this uplifts my mood so much! I do this when I’m at home during the warmer months as well. 

Sensory Experiences

Let’s not forget the senses! Especially smell – I love to light a wax melt to fill my home with inviting scents. I also love using the ESPA diffuser, which has different oil blends for different effects. I love the Relaxing one! Another sensory thing I enjoyed is my weighted blanket. Sometimes, I feel a bit restless and irritated, especially at this time of year. Sitting with the weighted blanket on me is really comforting and helps me feel grounded. I either relax on the sofa with a book or work on it on my lap! 

Skincare Routines

Doing something for my skin is also another way I get a dopamine boost. Whether it’s doing a facemask or using a Face Sculpting Tool, just those small acts of self-care help me feel so much better about myself! 

Coffee By The Window

This comes with bonus dopamine if it’s raining outside! We have the most amazing window seats in our living room and kitchen. It’s such a joy to sit there and watch the world go by. We have a lot of wildlife in our garden, and it looks cosy when it’s raining and snowing! It’s a great opportunity to take a moment and unplug from the rest of the world. 

Play Piano

Playing the piano is a hobby I love, but one I don’t have enough time to pursue. Taking time to do this always gives me a dopamine hit. I often use this as a treat when my to-do list is too long and there are numerous boring tasks to complete. If I get them done, I can spend some time on the piano before I pick up my son! I love it even more now that I’ve decorated my piano for autumn. 

Crochet

I’ve recently taken up crochet, and it’s so much fun! It’s one of those tasks I can do when I want to take my mind off other things, as it needs a bit of focus. 

Here are some other quick ideas you can add to your everyday life:

• Listen to an audio book
• Do a jigsaw puzzle
• Paint your nails
• Bubble baths!
• Fresh bedding 
• Eat a candy bar
• Cold plunges
• Buy yourself fresh flowers 
• Listen to your favourite song
• Learn something new

Are you going to jump onto the dopamine menu trend this autumn? I’d love to know if you plan on creating your own dopamine menu!