The dopamine menu: Savouring life beyond the screen

We find ourselves in an era where screens have taken over our lives, and the detrimental effects of prolonged screen time on our mental health are a cause for growing concern.

From the addictive allure of social media to the endless list of streaming services, finding a balance in our digital consumption is now more crucial than ever.

Dopamine – The “feel-good hormone”

Dopamine is a type of neurotransmitter made in your brain. It acts as a “reward centre” and plays a role in many body functions, like memory, movement, motivation, attention, and many more. Dopamine also acts as a hormone made by your adrenal gland and released by the hypothalamus in your brain.

Do you want to boost your dopamine naturally? You can start by eating a diet high in magnesium, which is the building block for dopamine production. Foods known to increase dopamine include chicken, apples, almond nuts, avocados, bananas, chocolate, and green leafy vegetables.

Exercise, meditation, yoga, playing with your pet, walking in the park or on the beach and reading a book might make you feel more relaxed. This is also a great way to get the dopamine flowing.

The dopamine menu

Dopamine is all about reconnecting with the joys of life outside our screens. Incorporating activities into your routine can stimulate a deeper sense of pride and enjoyment. With its endless notifications and chats, social media can create a cycle of instant appreciation, leaving you craving more.

We’ve put together the perfect “Dopamine Menu”, a carefully selected list of tips & tricks as well as activities that will give you that quick dopamine hit without looking at the screen. Enjoy these activities and make them a daily habit. You won’t regret your decisions.

1. Take a nature walk

Nothing beats a walk in nature. It will leave you refreshed. Research shows that spending time outdoors can elevate your mood and reduce stress.

When you think of photos of nature and videos of beautiful locations, most of us will put a heart around it. Just think of that dopamine the photo or video provides, but walking through a park or the breeze of a large tree will provide 10 times more happiness.

2. Cook a good meal

Whether you're trying out a new recipe or cooking a family favourite, it's time to channel your inner chef. Cooking uses most of your senses and provides a rewarding sense of accomplishment. Healthy meals cooked at home give your brain the nutrients it needs to function properly.

3. Play a musical instrument

Pick up and dust off the guitar in the corner and start playing it. Whether you are a pro or a first-timer, playing music improves your mood and helps with cognitive function and coordination. If you don’t have a guitar, don't worry! Any musical instrument will do the trick. You can even put on your favourite song and sing along. Let your mind go and relax.

4. Read a book

It is evident that reading puts you in a different state of mind. Reading allows you to let your imagination take over and ignites your creativity. The rewarding factor is the satisfaction of finishing a chapter, as it acts as an escape from reality. For all the gambling enthusiasts out there, we have selected 15 must-read casino-related books. Enjoy!

5. Get some exercise

Physical activity is an effective way to increase your dopamine levels, and as an added bonus, it will help you beat insomnia and better your sleep quality. Exercise doesn't necessarily mean going to the gym. It can be a brisk jog, yoga session, or even just dancing at home.

6. Step into the garden

Make gardening a hobby. Having “green” fingers can be therapeutic, whether you are planting flowers or vegetables or starting a herb garden.

Gardening will make your environment appealing and foster a sense of nurturing and achievement.

7. Enjoy crafting or DIY projects

Painting, knitting, restoring furniture, or just creating something tangible can provide a rush of satisfaction and give you something to brag about. DIY projects can be a satisfying hobby.

8. Zen out with meditation

Making time to meditate can enhance your mood. Focussing on your breathing and being present at the moment will reduce anxiety and provide you with a sense of peace and contentment. Just a few minutes a day will be enough to restart your mind.

9. Spend quality time with your loved ones

Spending time with the people you love will create lasting memories and assist in strengthening your bonds. Grab the family and have a game night, a picnic, or just a chat over lunch, which will release oxytocin and boost your overall happiness.

10. Give your time

When you put the phone down and start looking around you, you will notice how many people need help. You can provide help by using your skills, caring for others, showing compassion, or giving your time. Many people have less than you and would appreciate it if someone like you reached out. Giving back to your community is one of the most fulfilling experiences.

Making simple changes, like changing a habit, can reduce your dependence on social media and smartphones for dopamine rushes.