July Dopamine Menu !!
Big & little things that are bringing me joy when I’m sweaty and irritable (I thrive in the fall, ok).
After OD’ing on girl boss triumph stories, straight men with microphones, and a surcharge of what I could-should-maybe be doing, I swore off self-help content for good. You’d be surprised how good life gets when you – quite literally – don’t have a dirty little rat in your ear telling you that your side of sautéed spinach has transformed into the spawn of satan by way of seed oils (spare me).
With that in mind! I’m always delighted when I stumble across real-human, normal-ass advice to enhance my day-to-day, rather than fear-mongering –– one concept that has genuinely helped me when I’m in a funk is a Dopamine Menu! Originally introduced to me in the episode below by Payton Sartain.
If you’re feeling fatigued with self-righteous, click-bait-y wellness content and want the POV of someone who’s going through it right alongside you, can’t recommend her podcast Note to Self enough. FINALLY!!!!! SOMEONE NORMAL!!!!!!!
WTF is a Dopamine Menu?
A "dopamine menu" is a personalized list of activities, items, and/or experiences that you know bring you immediate joy – ideally, these are phone-free to help replace the act of reaching for your phone when you need a little pick me up :) guilty as charged :)
OK, but my idea of screen-free fun = Aperol Spritz on the beach in St. Tropez…
Mood. To make this “menu” effective for day-to-day use, it’s broken up into the following categories:
Appetizers – quick, 5-10-minute desk break (ex: mid-day matcha)
Entrees – hour-long (or more) activities to plan in advance (ex: meeting your friend for a weeknight picnic in the park)
Sides – quick, low effort add-ons that enhance the vibe of the moment (ex: adding your favorite Chili Crisp crunchy topping to an otherwise lame kale and avocado salad).
Desserts – a rare treat yourself moment (ex: ordering your favorite takeout on a Thursday night, just because)
Specials – time intensive, well planned out occasions (ex: that trip to St. Tropez)
I wasn’t born yesterday. We KNOW mid-day matcha ≠ South of France, but sh*t – it’s a start! And frankly, I don’t plan on living a life where I wait for a big ticket vacation in order to feel relaxed and unplugged.
With that in mind, I give you my ✨July 2025 Dopamine Menu✨ and a blank, downloadable version HERE in case you’d like to create your own!
Appetizers
Rhythm Zero Strawberry or Blueberry Matcha – if loving this is basic, “basic” is exactly what I want to be. Bonus– Rhythm Zero is a perfect 15-minute-there-and-back loop from my apartment! The ideal mid-afternoon slump situation…and let’s be so FR, I’m not making my own homemade blueberry compote. 🙃
Gabby George “Bridal Arms” Series - Transparently, the name of this series made me wince – please god when are we going to stop marketing facials and workouts as “bridal” – but, if you’re looking for a FREEEEEEEE quickie workout to implement at home these are it. Gabby is a joy to follow all around!
Entrees
Get. The. Damn. Blowout. – clinically proven mood booster and besideeeeeeees you already got your arm workout in. Take a load off!
Sides
Salad Sprinkles – Every meal needs a crunch in my book, but GF croutons (respectfully) taste like garlic cardboard. I discovered Salad Sprinkles at Pop-Up Grocer in the Fall and have repurchased the Chili Crisp flavor 4x. It’s the perfect topping for any savory salad, bowl, homemade veggies…anything! And gives a homemade meal that can’t-quite-your-finger-on-it oomph. I make a spin-off of the Sweetgreen Crispy rice bowl and these CARRY!!!! They’re on Amazon now. Dangerous.
What We Said Podcast (specifically on Youtube) – When Jack worked from home and breathed a little too loudly for my liking, I yearned for the day he’d get an in-office job. Welp, be careful what you wish. To fill the newfound silence, I put my favorite girlypop podcast on TV while I clear my inbox. I’m not listening word for word, but hearing them banter as I beep-boop on my laptop is oddly comforting. And they were co-workers.
Dessert
Broadway – I hadn’t seen a show in ages, but watching the Tony’s unearthed something in me and I’ve itching to see something new. I caught John Proctor is the Villian last week and it blew me away in every capacity –– it was dark, self-aware, hilarious, timely, emotional and reminded me how lucky I am to live at the epicenter of art & culture. All there is in New York is eat and drinkkkkkk…please!!!!!
Specials
Greece August ‘25 – One of my oldest friends is getting hitched in Kefalonia, Greece this Summer and it’s a trip we’ve been looking forward to for the past year and a half!!! I’ve been pinning outfit inspo, cafes/restaurants we want to stop by! Everything!
Now, you go!
This substack is sponsored by Salad Sprinkles.