Dopamine Menu: A Gentle Tool for Healing, from a Sex Therapist in Orlando
In our fast-paced, high-pressure world, it’s easy to overlook the simple things that bring us joy. Whether you're navigating daily stress, relational challenges, or a dip in mood, intentionally adding moments of pleasure to your routine can be healing. This is where a Dopamine Menu can help—a list of small, meaningful activities that boost your mood and gently rewire your brain toward feeling good.
As a sex therapist in Orlando, I often recommend the dopamine menu concept to clients who feel overwhelmed, disconnected, or emotionally flat. Whether you’re doing individual work, working through addiction recovery, or coming in for couples counseling in Orlando, this tool can help restore your sense of balance and spark.
🍽️ What Is a Dopamine Menu?
A dopamine menu is a playful, easy-to-follow way to organize feel-good activities into categories—like a restaurant menu. It helps you identify things that bring you pleasure, connection, or calm, and intentionally weave them into your day.
It can also be a powerful support for those healing from addiction or compulsive behaviors. When your brain has been wired to seek quick or intense dopamine hits—through substances, sex, screens, or other means—it can take time and intention to re-learn how to access slower, more sustainable sources of pleasure. A dopamine menu helps create that bridge.
Appetizers
Quick, easy mood boosters you can sprinkle into your day.
Jumping jacks
A quick meditation
Turning on music and dancing
Making your bed
Watering your plants
Doodling or drawing
A warm cup of coffee
Stretching
Cuddling a pet
These are helpful when cravings hit or you need to shift your emotional state in a healthy way.
Entrées
More immersive activities that provide a deeper sense of fulfillment.
Going for a walk
Cooking a meal you enjoy
Taking a workout or yoga class
Watching a movie
Reading a book
Taking an “everything shower”
Re-organizing your closet
Going on a dinner date (even solo!)
Entrées can help re-train your brain to experience satisfaction from slow, grounding pleasures.
Sides
Comforting sensory touches that support your well-being.
Lighting a candle
Listening to a podcast
Calling a friend
Using a diffuser
Playing with a fidget toy
Pulling an affirmation card
Watching a cozy show you've seen before
These small additions can help soothe the nervous system and reduce urges to self-soothe in harmful ways.
Desserts
Quick pleasures—best enjoyed mindfully and in moderation.
Scrolling social media
Ordering takeout
Playing video games
Snacking
Online shopping
Drinks with friends
Binge-watching TV
If you're in recovery, you may need to approach certain “desserts” with caution or support. This isn’t about restriction—it’s about helping your brain re-learn what true, nourishing joy feels like.
Specials
Big joys that might require more planning, but deeply nourish your soul.
Booking a vacation
Going to a concert
Buying a new outfit
Swimming in nature
Taking an art class
Re-decorating a room
Doing a random act of kindness
Getting a manicure or pedicure
For those healing from addiction, planning "specials" can create powerful emotional anchors—something to look forward to without needing a quick fix.
Why It Matters in Therapy
Whether you’re exploring personal growth, healing in sex therapy, navigating addiction, or working on connection through couples counseling in Orlando, your nervous system needs safety, pleasure, and joy to thrive. A dopamine menu helps you remember that pleasure is not a luxury—it’s a necessity for your mental, emotional, and relational health.
Using a dopamine menu can help:
Reduce stress and burnout
Manage addiction triggers with healthy alternatives
Improve emotional regulation
Increase sexual desire and intimacy
Rebuild connection with your partner
Make it easier to care for yourself with consistency
Ready to Make Your Own?
Start by picking 3–5 activities from each category and putting them somewhere visible—your phone, planner, fridge, or even your therapy journal. Notice what feels good, and what helps you feel more like yourself.
And if you find that joy feels hard to access—or you’re struggling with disconnection in your relationship or recovery—sex therapy or couples counseling in Orlando can provide compassionate support as you explore what you need to feel better.
You deserve joy—not just survival. Let’s help you find your way back to it, one small moment at a time.If you’re ready to reconnect—with yourself or with your partner—I’d be honored to support your journey.
📞 Reach out today to schedule a consultation and take the first step toward more clarity, intimacy, and connection.
Author Bio:
Tori Ricci is a board certified sex therapist who specializes in helping individuals and couples navigate intimacy and relationship challenges. With a focus on compassion, education, and practical solutions, Tori aims to offer a safe, non-judgmental space for clients to explore and address their sexual health concerns.
