The 'Dopamine Menu' Has Been Everywhere — Here's How to Actually Make It Life-Changing
Your FYP's favorite productivity hack is cute, but founders are using this upgraded version to actually help you achieve your goals
Honestly, if you've been on social media at all in the last six months, you've probably seen "dopamine menu" everywhere. And while everyone's sharing their basic lists (drink water! go for a walk!), I can't help but laugh because I've literally been making these lists since I was a kid. Like, I was that child who would create homework for herself and actually put "play with Barbies" on her to-do list — and yes, I still get the same satisfaction from checking things off two decades later.
[Quick pause: If you want the full story, complete with my embarrassing perfectionist childhood tales and every detail of how this system evolved, check out the latest Beyond Bold episode. But if you're here for the actionable stuff, keep reading.]
Here's what makes my version different (because honestly, it's not just another dopamine menu): It's about strategically building the life you actually want, not just getting quick hits of feel-good energy. Think of it as the difference between buying a cute workout set (temporary serotonin boost) and actually developing a sustainable exercise routine that changes your life.
The Secret Sauce: How to Build Your Own List
First, you need to get brutally honest about who your highest self actually is. Not the Instagram version. Not the version your parents want. The version that would exist if you removed all your limiting beliefs and actually believed in yourself (I know, deep stuff — stick with me).
Ask yourself:
If money wasn't a factor, how would you spend your day?
What activities make you feel most alive and focused?
What habits would your best self prioritize?
What does success actually look like for you across mind, body, spirit, career, and community?
Then, here's where it gets interesting. Instead of creating one long, overwhelming list, you organize everything into "stacks" — basically, power combos of activities that build on each other. Here's a peek at my actual list:
🌅 Morning Stack:
Prayer + visualization (yes, before I even leave my bed — efficiency, people)
Bible study + gratitude journaling + best-case scenario writing (the ultimate mindset trifecta)
Cold Shower (they suck but my day is always good when I do it)
Matcha ritual while listening to Weightless by Marconi Union (a scientifically proven anxiety-reducing track — thank you, Huberman Lab)
📊 Midday Productivity Stack:
Two "moonshots" (those terrifying emails that could actually change everything)
Follow up with 3 potential customers (because dreams need funding)
Message a friend with love (because success feels empty alone)
🌇 Evening Wind-Down Stack:
Footbath + chill TV (luxury doesn't always need a Centurion card)
Pinterest + happy music (manifesting hours: activated)
30 minutes of actual reading (because we can doom-scroll for hours but "can't find time" to read)
🔗 Click Here for my complete list
The Real Game-Changer: Habit Stacking Like, this is what actually separates people who achieve their goals from people who just dream about them. Instead of trying to force yourself to develop 20 new habits at once (because let's be real, that never works), you pair complementary activities together. It's like compound interest for your personal development — these small, strategic combinations actually add up to massive change.
For example: Instead of just "listen to a podcast" and "make breakfast" as separate items, why not do them together? You're already making breakfast; you might as well feed your mind while you feed your body. This isn't revolutionary — it's just smart.
BONUS TOOLS (Because We Love Free Things):
🔗 [Get the actual Google Sheets tracker] - Copy it to make it your own
The key to making this work? Stop treating it like a to-do list. It's a menu of choices that align with your biggest dreams. Even picking 2-3 items can transform your day. And unlike that dopamine menu you saved on TikTok and never looked at again, this is a living document that evolves as you do.
Want to share your list or see how others are adapting this system? Drop a comment below or find me on Instagram (kylabolden and beyondboldpod). I'm genuinely fascinated by how different people interpret this — and yes, I actually read and respond to DMs.
[Click here to listen to the full podcast episode on Apple Podcast or Spotify where I break down every single detail]
P.S. If you create your list, please share it with me! Nothing feeds my type-A soul more than seeing others organize their way to success.