Blame it on the time change or this weird in-between between winter and summer, but lately I wake up most mornings unsure what day it is. Every day blurs together in a cycle of work, to-do lists, and (as much as I love a good routine) the same predictable pattern–it’s giving Groundhog Day. While I’m all for structure, even the best routines can start to feel uninspiring. I don’t want to settle for spending my days going through the motions or losing hours getting lost in someone else’s picture-perfect wellness feed. What I could really use is a healthy dose of reliable joy snacks built into my everyday. The fix: a spring dopamine menu—a collection of feel-good activities I can turn to whenever I feel stuck, sluggish, or a little off. Ahead, a list of expert-approved, spring-ready ideas you can pick and choose from to make your very own.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
Dr. Jessica McCarthy, Psy.D., is a licensed clinical psychologist, clinical neuropsychologist, certified school psychologist, and founder and clinical director of Elements Psychological Services. Her work focuses on helping individuals better understand how their brains work while providing practical, evidence-based strategies to support success in all areas of life.
KARA KUSHNIR, LCSW
Kara Kushnir is a licensed clinical social worker, psychotherapist, and the founder of A Work of Heart Counseling, a mental health practice in northern New Jersey. Kushnir brings clinical expertise and lived experience to her work with individuals navigating perinatal anxiety, OCD, depression, trauma, and high-risk pregnancies.
What Is a Dopamine Menu?
First, a little dopamine 101. Dopamine is a neurotransmitter made in the brain, often associated with motivation, reward, and pleasure—that “feel-good” pick-me-up you get during and after doing something that feels good, like finishing a workout, checking off a task, or catching up with a friend. “Dopamine rises when we expect a reward, not just when we’ve achieved something,” explained neuropsychologist Dr. Jessica McCarthy. “When your brain anticipates a reward and dopamine signaling increases, it leads to more drive, greater levels of focus, an easier time staying on task, and feeling more engaged in life—all of which positively contributes to increased mood.”
When your dopamine levels dip (AKA when you’re bored, overwhelmed, or procrastinating), you naturally reach for quick hits of stimulation (hi, scrolling). Instead of reaching for your phone for instant, yet short-lived gratification, a dopamine menu serves up a more intentional, longer-lasting alternative. It’s a personalized list of go-to ways to recharge—naturally engaging and rewarding things you can turn to whenever you need a mood lift, mental reset, or motivation (and that don’t involve your phone). “A dopamine menu will vary from person to person, based on what someone thinks is naturally engaging and exciting to them,” Dr. McCarthy continued. “The goal of a dopamine menu is to have an easily accessible list of activities that can increase dopamine activity and help overcome boredom, feeling overwhelmed, and engage in a more positive way with the environment around you.”
Think of it like a menu at your favorite restaurant. There are quick appetizers for a burst of joy, more substantial entrees when you need something a little more fulfilling, sides you can pair with things you already do (like listening to a favorite podcast while cooking dinner), and desserts, the occasional treats that feel extra satisfying.
Coined by Jessica McCabe, the creator of the YouTube channel “How To ADHD” and author of How To ADHD: An Insider’s Guide to Working With Your Brain (Not Against It), a dopamine menu means having a go-to visual cue ready; you don’t have to rely on willpower alone. It helps reduce decision fatigue and the automatic urge to pick up your phone, making it easier to do something that actually leaves you feeling refreshed. (For a deeper dive into dopamine and dopamine menus, check out this article).
Why Spring Is the Perfect Time to Create a Dopamine Menu
After months of winter’s slower pace, we’re emerging from a “hibernation period,” when many of us naturally slow down and spend more time indoors. Our motivation, mood, and energy typically have not caught up with the change in seasons yet. “We may need a boost of motivation to shift into new routines or activities with the season’s change,” explained Kara Kushnir, a licensed therapist and founder of A Work of Heart Counseling. “That kind of shift can be daunting especially as our own circadian rhythms adjust to daylight savings and we have more time to fill, sometimes leading to a ‘freeze state,’ where we feel stuck and unable to move on to tasks we need to.”
This is where a dopamine menu comes in. Kushnir said “dopamine hits” from your own dopamine menu can spark momentum when you’re feeling stuck and need a little jump start into a better mood, which makes it easier to tackle both the things you want to do and the ones you have to do.
Spring also naturally invites more novelty into our lives—longer daylight hours, warmer weather, and more opportunities to spend time outdoors. Research shows that exposure to sunlight, movement, and new environments can all support dopamine and serotonin production, which is why even small seasonal shifts (like taking your coffee outside or trying a new walking route) can have a big effect on your mood and motivation.
Your Spring Dopamine Menu: Small Mood Boosts to Try This Season
According to Dr. McCarthy, dopamine-boosting activities will look different for everyone and should align with your natural interests. That said, spending time outside is one universally solid place to start; Sunlight can increase vitamin D levels and serotonin, another neurotransmitter linked to mood regulation. Keep reading for Dr. McCarthy and Kushnir’s dopamine menu picks:
Appetizers (quick mood boosts if you have five minutes or less…)
- Open the windows for fresh air
- Step outside for a sunshine break
- Sip coffee or tea outside
- Touch or walk barefoot on the dewy grass, or simply notice the smell of it
- Do a short stretch in the sunlight
- Wear brighter spring clothes
- Snap photos of flowers blooming (smell them while you’re at it)
Entrees (momentum-building activities if you have an hour or more…)
- Do an outdoor workout: a mindful nature walk, a yoga flow, or a mat Pilates video
- Visit a farmers’ market
- Have a park picnic with simple snacks
- Clean, organize, or rearrange a room for a spring refresh
- Cook with fresh ingredients and enjoy the sensory experience of cooking (bonus points for grilling, which is very seasonal)
- Start an herb garden or tend to indoor plants or flowers
- Take a new walking route
- Try a new outdoor café
- Watch the sunset somewhere scenic
Sides (easy energy shift add-ons)
- Roll the windows down in the car and blast an upbeat playlist
- Diffuse an energizing scent like citrus or eucalyptus
- Add lemon, mint, or cucumber to your water
- Dine al fresco
- Switch to lighter bedding
- Change your phone or laptop background to something bright or nature-inspired
- Move your laptop or book outside for a bit
Desserts (little treats)
- Try a new spring nail color
- Pick up a seasonal pastry
- Grab yourself a bouquet of flower while you’re doing a grocery run
- Get a scoop of ice cream on a walk or make homemade ice cream
- Clean out your purse
- Treat yourself to a floral-inspired latte (lavender, rose, or chamomile)
- Buy or switch to a new spring journal or notebook
- Do a creative micro-project: color, doodle, or press flowers
Specials (main character moments worth planning for)
- Go flower or strawberry picking or visit a tulip, wildflower field, or farm
- Take a spring road trip
- Visit a body of water: a lake, pond, or the ocean
- Book a patio brunch with friends
- Walk through a botanical garden
- Plan a sunrise hike
- Host a backyard dinner or grill night
- Take a day off for a “spring reset day”
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Bridget Despard | Dupe, Emma Masur | Dupe, Sarah Elrod | Dupe, Tamara Antovic | Dupe, Cora Pursley | Dupe, Ariana Nieves | Dupe
