If you’re on Tik Tok, you may have noticed the recent trend of dopamenus. Cleveland Clinic sums up dopamine as a “feel-good hormone,” which helps motivate people to feel pleasure. For example, when you hear, see or touch something, dopamine is a reward that makes you want that feeling to return again and again.

Dopamenus are creative five-section “menus” to help you get that dopamine kick from the time you wake up until it’s time to go to sleep. While venting to your friends, dancing to your favorite music playlist or organizing a family function are all menu-worthy options, your at-home dopamine menu (or dopamenu) helps you get that fuzzy feeling before you even put your shoes on to leave.

Your At-Home Dopamine Menu Starters

Look At Your Favorite Photograph From Bed

Re-evaluate your bedroom setup. Make sure that the first photograph or painting facing you in bed makes you smile. If you’re looking at plain wallpaper or a to-do list on your desk, it’s time to grab a hammer and nails to rearrange some things.

Play Your Morning Motivation Song Out Loud

You’re already going to pick up your smartphone anyway. Before you get lost in doomscrolling, turn the speaker on and go straight to whatever your motivational song is. Play it for long enough to brush your teeth. (Teeth brushing is supposed to last two minutes anyway. Let the rest of the song play out while you gargle and wash your face.)

Make Your Bed

It might seem like it’ll take too long to do in an already-chaotic morning. But at night, wrapping yourself in those neatly arranged comforters and that cold pillow will feel amazing. If you don’t make your bed in the morning, it’ll feel like one more chore to do at night.

Your At-Home Dopamine Menu Main Dish

Cook Your Favorite Breakfast

Even though it’s the most important meal of the day, a Medical News Today study reported that 15% of 30K adults skip breakfast altogether. But in addition to an energy boost, breakfast also promotes weight loss and a healthy weight. This way, you’re not devouring everything in sight at lunchtime or mindlessly eating junk food.

So is it really that you “don’t have time to cook,” or is everything you’re eating lame? Find some breakfast menu options you actually want to eat in the morning instead of feeling like you’re “supposed” to eat them, and buy a bunch of them to fry, bake, microwave, toast and serve each day.

Wear Something Extra That Makes You Do a Double-Take

You can only wear your favorite T-shirt, dress, hitting-all-the-right-curves jeans or suit so many times. Is there anything else that you can add on to all of your outfits that makes you do a double take and grin at your reflection? A pair of earrings someone special bought you? A hat that tips just the right way? A friendship bracelet? A perfume or body spray that makes you want to sniff yourself?

Your At-Home Dopamine Menu Sides

Read a Note or Write One to Your Child (And Vice Versa)

If you have children, get into the habit of leaving them notes in their lunches or backpacks. Or, ask them to write you a note. Even if it’s as simple as a crayon-drawn heart, if you keep it in your pocket (and don’t accidentally wash it), tape it on your medicine cabinet or attach it to your doorknob, these personalized messages won’t be what everybody is already reading online.

Read a Note or Write One to Your Loved One (And Vice Versa)

If you have a spouse or significant other, ask them to get involved too. Even if they roll their eyes and feel like it’s homework, chances are pretty high they’ll appreciate these special notes in their suitcases, wallets, taped to their smartphones or on their steering wheels. Just leave it somewhere in plain sight. And make sure to NOT leave a note one day so they’ll be forced to admit they miss your notes.

Your At-Home Dopamine Menu Specials

Keep Good Books on Your Bookshelf

Don’t just show off book collections as colorful backgrounds during virtual conference calls. Keep a steady rotation on your bookshelf that you open and read. Even if you only read a few pages at night to fall asleep, that works. Even if you don’t have the money to spend on expensive hardcovers, libraries are always looking for loaners. Find something that’ll get your mind off of your constantly beeping phone. (Bonus if you take those same books with you for your long train, bus or ride-sharing commute to work.)

Find Something in Your Home That Requires Love (With No Strings)

Your dog already acts like you’ve been gone for 30 days when you’ve left her eyesight for three minutes. Plop down on the couch, and give her all the belly rubs. Your kid has some cartoon, comic strip or animated movie she wants to watch. Hang out for a bit, and watch it with her. Even if you zone out, it’s an easy way to practice mindful meditation. Focus on something on the screen (or a floppy ear), practice your breathing methods, and embrace a few minutes in another world without worrying about a mortgage, home repairs or your ever-growing grocery list.

Your At-Home Dopamine Menu Desserts

Read or Write a Positive Memory in Your Journal

When people write in their journals, they’re often complaining or sharing thoughts that they’d never say aloud. While that may be a stress reliever, who wants to go back and read all those negative thoughts later? Or worse, can you be sure your beneficiaries won’t read all your private journals when you’re long gone?

Instead of journaling out of frustration, try a positivity journal. Write one to three sentences daily about anything that concluded with a positive note. You may find yourself wanting to revisit this journal to read all those mood boosters when you’re down.

If you can find time in your day to create an at-home dopamine menu in between all you have to do, it’ll help you feel good while you’re out here trying to juggle life.

Bon appetit!