When winter leaves you feeling flat, unmotivated or emotionally drained, a ‘dopamine menu’ can help you reconnect with joy.  

If shorter, colder days leave you feeling low, keeping a selection of easy mood-lifters ready to go can make it easier to banish the winter blues. So take this as your sign to create your own ‘dopamine menu’: a personalised list of small, enjoyable activities you can turn to when your mood or motivation dips. (Nicknamed the ‘feel-good’ hormone, dopamine is a crucial component of your brain’s reward system, driving motivation, pleasure and learning.) Think of it as a toolkit of simple, feel-good habits that help brighten your day, one small choice at a time. 

Here are a few popular ideas to get your started.  

@ella_victoriaaa Life hack: create a dopamine menu to beat the winter blues ✔️ #dopaminemenu #moodbooster #winterblues #bucketlist #creatorsearchinsights ♬ original sound – Ella Victoria

Quick wins 

When energy is low and motivation feels out of reach, quick wins are small, low-effort actions designed to gently shift your mood in under five minutes. 

• Listen to your favourite upbeat song. 

• Dress in your favourite brightly coloured clothes – also known as ‘dopamine dressing’. 

• Cuddle your pet or ask for a hug. 

• Watch silly or funny videos on your phone: science says it is “associated with an instant effect in stress reduction and well-being improvement”. Laughter is medicine.  

• Try ‘box breathing’ for a few minutes: inhale for a count of four, hold for a count of four, exhale for a count of four, hold for a count of four, and repeat. 

@nickcapolino Give me 60 seconds and I’ll teach you a simple breathwork exercise 🧘🏻‍♂️💨 #meditate #meditatewithme #breathwork #breathworkhealing #breathworktechnique #breathworkfacilitator ♬ original sound – Nick | Mens Health 🧘🏻‍♂️

Sensory comforts 

Sensory comforts work by grounding you in physical pleasure and warmth, helping to soothe an overstimulated or low mood state through touch, taste, smell and temperature. 

• Make yourself a mug of your favourite hot beverage. 

• Eat a square of good quality dark chocolate (proven to boost dopamine). 

• Sit in the sun (if it’s out) for five minutes (don’t forget SPF). 

• Treat yourself to a candlelit bath with your favourite self-care products. 

• Sniff lemon essential oil, a natural mood-booster. 

@justlovepureoils Feeling down? 🍋 Lemon essential oil is a natural mood booster and can help lift your spirits with just a few deep breaths! Watch how easy it is to use aromatically. 🌿✨ DM me to learn more about the benefits of essential oils! #NaturalWellness #MoodBooster #LemonEssentialOil #Aromatherapy #HolisticHealth #EssentialOilsForMentalHealth #NaturalRemedies #FeelGoodNaturally ♬ Soft and minimal instrumental music(1259336) – MaxRecStudio

Smart moves 

Movement doesn’t have to mean a workout – even brief bursts of activity can help lift energy levels and create a noticeable shift in your mood. 

• Go for a power walk around the block. 

• Take 10 minutes to stretch or do some light yoga. 

• Stand and do 10 to 20 squats for a mood-boosting ‘movement snack’, ideally at intervals spread throughout your day. 

• Try this 20-minute home workout – zero equipment needed. 

• Put on your favourite party banger and do a dopamine dance. 

@threadtherapyyy HOW TO DOPAMINE DANCE🕺🏽⚡️ 1️⃣ hey siri play all time bangers 2️⃣ disconnect brain from body 3️⃣ move however you want 4️⃣ dont stop until youre smiling 5️⃣ emphasis on letting your body move however it wants to 6️⃣ if youre sweaty and smiling youre free to go 😁 #dance #dopaminedance #dopamine #wellbeing #selfcare #sundayfunday #sundayreset #psychology #taylorswift #mentalhealth #sundayscaries #fyp ♬ I Can Do It With a Broken Heart – Taylor Swift

Creative outlets

Creative activities help redirect focus outward, giving your brain a gentle reward loop through expression rather than effort or performance. 

• Create a vision board, focusing on health and happiness. 

• Take a ‘photography’ walk and snap pictures of what you see through an artistic lens. 

• Attend an art workshop or class. 

• Knit a scarf – knitting been shown to regulate the nervous system. 

• Doodling activates your brain’s reward centre (governed by dopamine) and improves memory. 

Joy boosters 

Joy boosters are slightly more intentional activities that help you reconnect with pleasure, meaning and delight in your day. 

• Start a joy journal – keep a record of moments and activities that spark joy in your day. 

• Curate a feel-good playlist. 

• Re-organise or declutter a part of your home or office that’s been neglected. 

• Bake something delicious. 

• Watch your favourite feel-good movie. 

@itsjeniferdomingos The top comfort films on my dopamine menu 🤍 When I tell you that these filmes always make me smile through hard times, I’m not joking 🥹 #lifeinyour20s #20s #twenties #twentieslife #dopaminemenu #movierecommendation #moodboost #adviceforgirls #comfortcreator ♬ original sound – Jenny | Life in your 20s ✨

Photography: Freepik 

Also read: An honest look at emotional intelligence