{"id":362179,"date":"2025-03-31T08:00:00","date_gmt":"2025-03-31T12:00:00","guid":{"rendered":"https:\/\/chiefexecutive.net\/?p=362179"},"modified":"2025-07-10T10:08:32","modified_gmt":"2025-07-10T14:08:32","slug":"dopamine-menus-give-your-brain-some-space","status":"publish","type":"post","link":"https:\/\/chiefexecutive.net\/dopamine-menus-give-your-brain-some-space\/","title":{"rendered":"Dopamine Menus: Give Your Brain Some Space"},"content":{"rendered":"\n<p><strong><em><strong>Editor\u2019s Note: With a bevy of stressors, every CEO knows\u2014and fears\u2014the truth about this job. It can be a killer. That\u2019s led\u00a0<\/strong><\/em><strong>Chief Executive<\/strong><em><strong>\u00a0to team with the renowned faculty at\u00a0<\/strong><\/em><a href=\"https:\/\/careinfo.mayoclinic.org\/executive-health-ceo\"><em><strong>Mayo Clinic Executive Health<\/strong><\/em><\/a><em><strong>\u00a0to help you rethink some of the most important\u2014and too-often overlooked\u2014aspects of maintaining good health as CEO. <\/strong><\/em><a href=\"https:\/\/chiefexecutive.net\/executive-health\/\"><strong><em>We\u2019ve collected the articles in a growing library<\/em><\/strong><\/a><em><strong>. We hope you find this new initiative useful. \u2014 Dan Bigman, editor<\/strong><\/em><\/strong><\/p>\n\n\n\n<p>Stressed? Swamped? Facing tough tasks that you can\u2019t quite seem to finish? Looking to recharge, reset? What CEO isn\u2019t. Perhaps it\u2019s time to take a look at what\u2019s on the dopamine menu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What is a dopamine menu?<\/h4>\n\n\n\n<p>\u201cA dopamine menu is a rebranding of what psychologists or healthcare professionals previously called behavioral activation\u2014ways to get yourself to do what\u2019s best for you, instead of what you feel like doing in the moment,\u201d says Robert P. Wilfahrt, M.D., a physician at Mayo Clinic.<\/p>\n\n\n\n<p>In this case, the best route to getting that tough task done is to step away from it for a minute, do something else that feeds you energy and then dive back into the task. It\u2019s all about the Ds: divert via dopamine, then dive back in.<\/p>\n\n\n\n<p>The purpose? To stimulate dopamine\u2014a hormone and neurotransmitter in the brain involved in mood, attention, reward and motivation. It\u2019s also known as the \u201cfeel-good hormone.\u201d<\/p>\n\n\n\n<p>Dopamine comes in many forms\u2014<a href=\"https:\/\/chiefexecutive.net\/doomscrolling-stop-the-scroll-protect-your-mental-health\/\">reaching for your phone to doomscroll social media<\/a> is certainly an easy and convenient way to get a bit of a lift, but that\u2019s certainly not the only option. What other accessible activities can bring you joy and a happy brain break?<\/p>\n\n\n\n<p>Examples of \u201cdopamenu\u201d activities that are healthier than doomscrolling include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Going for a brief walk.<\/li>\n\n\n\n<li>Jamming out to your favorite song.<\/li>\n\n\n\n<li>Making a cup of tea.<\/li>\n\n\n\n<li>Petting your dog or cat.<\/li>\n\n\n\n<li>Lighting a candle.<\/li>\n\n\n\n<li>Reaching out to a friend or family member.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>\u201cThe idea is to break up what you\u2019re doing,\u201d says Dr. Wilfahrt. And if the selected menu item is purposeful, you can feel a sense of reward for small progresses.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">When are dopamine menus most useful?<\/h4>\n\n\n\n<p>If we\u2019re not necessarily enthusiastic about the task we\u2019ve been assigned, we struggle to maintain attention or interest. We then risk not meeting the expectation or obligation. We feel bad about it, get flooded with remorse and have an even tougher time completing the task due to that sense of anxiety.<\/p>\n\n\n\n<p>\u201cIt can become a vicious cycle,\u201d says Dr. Wilfahrt. \u201cIt can be easy to become avoidant when we\u2019re in these sort of doom loops.\u201d<\/p>\n\n\n\n<p>So how can you stop this cycle? Brainstorm. Make a mental or physical list of things you can do to get recentered.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Who benefits most from dopamine menus?<\/h4>\n\n\n\n<p>Dr. Wilfahrt says the more recently rebranded concept tends to be targeted to people with ADHD, but anyone would benefit: \u201cIt\u2019s not a bad idea for anybody to know how to best manage energy. Sitting still to labor over one idea isn\u2019t healthy for anyone.\u201d<\/p>\n\n\n\n<p>And while activities on your dopamine menu are meant to be enjoyable, don\u2019t forget to go back to the hard task. A journey to the dopamine menu is meant to provide a burst of enthusiasm, not to be something that sucks you in.<\/p>\n\n\n\n<p>Consider setting a timer\u2014perhaps for an unusual interval like 13 minutes and 17 seconds. Enjoy the boost and get back to the (real) to-do list.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you need a break from life\u2019s tough tasks, order off your dopamine menu. <\/p>\n","protected":false},"author":31005,"featured_media":362181,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_oasis_is_in_workflow":0,"_oasis_original":0,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[57719],"tags":[],"class_list":["post-362179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-executive-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ 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