Reset Series | Serotonin List

Our lives are becoming increasingly demanding; finding work-life balance, tending to the needs of others, and dealing with the constant pressure to produce and consume. It's no wonder that after a long day, we feel tired or anxious, and often subconsciously turn to unhealthy habits instead of thoughtfully engaging in things that energize and excite us. 

"Doomscrollling" social media or binge-watching TV become go-to activities that more often than not just leave us feeling unmotivated, drained, or even sad. 

So, when we heard the concept of the "Dopamine Menu", it immediately intrigued us. The concept originated as a way to help people with ADHD get the stimulation their brains need to increase dopamine.  

Most of us don’t spend hours scrolling social media or binge-watching a TV show because we think it’s a good use of our time; we do it because it provides a quick fix for the stimulation we need to function. But, over time, the effects of the dopamine release into the brain diminish and we no longer receive that same satisfaction. 

A study in the Journal of Neuroscience showed that when you receive a high concentration of dopamine, you’re likely to either repeat the activity that gave you the boost or move on to another dopamine-increasing activity. This is why it’s so easy to get addicted to behaviors like checking social media, or late-night snacking.

The idea of the "Dopamine Menu" or "Dopamenu" is to curate a list of dopamine-stimulating activities to lean on in place of unhealthy habits. This list lets you explore what is truly joyful to you and asks you to invite it into your everyday.  

Whilst the "Dopamine Menu" is a great concept, we prefer the idea of a "Serotonin List". Both considered "happy chemicals", dopamine is associated with reward and motivation whilst serotonin is linked to happiness, calm, and focus. When dopamine is released in our brain, we feel a sense of temporary pleasure but serotonin helps to create long-lasting feelings of happiness and well-being. 

At the heart of both concepts is a way to provide yourself with actionable steps that help build sustainable habits leading to a clearer, calmer, and happier you. 

 Creating a "Serotonin List"  

1 | Find a quiet space with a pen and notepad

2 | Take a few deep breaths and ground yourself in the present moment

3 | Begin to think of activities (no matter how big or small) that bring you joy or increase your energy, what lights you up?

4 | Make notes of anything that comes to mind 

5 | Curate your list, making sure there is enough variety to make it sustainable (I.E - a mix of small everyday rituals and larger, more time-consuming activities). You can make the list as long as you like!

6 | You can separate your activities by times of the day, create categories or leave it as one list. Customize it in whatever way you like, until it feels right! 

If you need a starting point, take a look at our list: 

 Well Kept | Serotonin List 

01 | Screen-free inspiration - magazines, books, writing, drawing, going to a gallery 

02 | Movement / daily sunlight - sunlight upon waking, shifting energy physically through movement in whatever form feels right 

03 | Clean sheets / space - cleaning our living space 

04 | Cold water therapy - a dip in the ocean or a few minutes under a cold shower

05 | Forest bathing/ nature - immersing in nature, taking deep breaths to ground in the present moment 

06 | Fresh cut flowers - visually brightening up the space 

The point of the Serotonin List is to consider how you spend your time and make it easier to bring intentionality into your everyday. Be as specific as you like and use the list as a helpful guide that that you can turn to in moments of restlessness, uncertainty or overwhelm.