In my last post, I shared a bit about my journey into slow and intentional living, how I’ve worked to slow down my days, focus on what really matters, and find joy in even the littlest things.
I also gave some practical ideas of how you can create little moments to slow down and be more intentional about being present, if that what you are going for, obviously. I'm not dishing out unsolicited advice here!
I also mentioned, that for me, slowing down isn’t just about clearing your schedule or saying “no” more often (though that helps!). It’s about being intentional with your time and creating moments that fill you up.
That’s where a dopamine menu comes in.
If you’re wondering what on earth I’m talking about, let me explain. A dopamine menu is like a little cheat sheet for happiness.
It’s a list of small daily and weekly activities that bring you joy and give your brain that feel-good boost.
Think of it as your personal guide to making every day feel a little more special, even if the rest of the day is filled with work and toddler meltdowns and laundry piles and dinner prepping and bedtime routines and further tidying.
Let me give you insight into my dopamine menu then you will have an idea of how to crete your own. I like to keep my dopamine menu simple, realistic, and very much mom-friendly.
These are the daily things that keep me grounded in the chaos:
• Morning snuggles before getting up and ready. A moment of connection before we part for the day. I feel like this sets such a loving and fun tone for the day, even if panic sets in 30 minutes later, about not finding boots to wear to school!
• Healthy breakfast together. Nothing fancy, but sitting down for a quick bite together. More connection time before we part for the day.
• Quick tidy-up of the house after school drop off.
• Opening windows and the front door for fresh air. It’s amazing what a breeze can do
• Silent coffee. Not just coffee, silent coffee. It’s sacred, and I guard it with my life.
• Relaxing, slow music. To make tidying up, washing dishes and laundry feel slightly romantic (a mom can dream).
• Dinner together at the table. At least one meal where we’re all seated, and I’m not standing up while wiping something off the floor until we are all done!
• Bedtime talks. When Penny suddenly has all the deep thoughts about life. It’s my favourite part of the day to connect again , one-on-one.
• A quiet shower. Bonus points if it’s toddler-free and I don’t have to answer, “Why is water wet?” for the third time this week.
These are the slightly bigger joys I sprinkle into my week:
• Home reset. Nothing beats starting the week with a clean, organised space.
• Fresh flowers for the house. There’s something about flowers that makes me feel like I’ve got my life together, even when I don’t.
• Wholesome breakfasts on weekends. Slower, bigger breakfasts where we all sit together at the table and enjoy our food.
•Family forest walks. Nature is therapy, and walking in the forest is my reset button.
• Sunday cake and coffee at a favourite spot. A little weekly tradition that brings so much joy.
• One hour of reading during Penny’s nap. A new addition to my weekly menu, and honestly, it’s pure magic.
• Solo walks, whether in nature on in the town to grab a coffee.
• Shopping and 'window' shopping. I love seeing what's in the shops. I don't do this weekly but the occasional silent walk through the mall does me wonders!
• Time spent with friends that leave you feeling energised. Yes, the last bit had to be added because not all people leave you feeling energised! LBH.
I can think of so many more things but these are some of my top dopamine menu items.
Now it's your turn. How do you figure out what’s on YOUR dopamine menu? It’s really easier than you think:
1. Reflect on the little things that bring you joy: Grab a piece of paper and write down. It can be as small as a quiet moment with your coffee or as big as a weekly date night.
2. Think about your current routine: What’s missing? What would make your day feel more special?
3. Be realistic: This isn’t about creating a Pinterest-perfect life. It’s about adding joy into the life you already have.
4. Start small: Add one or two things to your day and a few to your week. Then build from there.
5. Protect these moments: Once you’ve found what fills your cup, guard those moments. Whether it’s a solo walk or Sunday cake, make them non-negotiable.
And yes you deserve every-day joy!
We have one life!
One chance to write our own happy story.
One chance to live the best one with what we are given.
So why not make sure that everyday has something beautiful in it to look forward to and at the same time to be thankful for at the end of each day.
So, what’s on your dopamine menu?
Let me know! I’d love to hear how you’re adding those little boosts of joy into your daily life!
Liza
xoxo