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Abstract

<h1 id="7e46">DopaMenu’s</h1>The difference between a typical routine and a DopaMenu is the offer of choice.It’s a loose structure for your daily habits that allows the freedom to mix and match tasks, almost like picking meals off of a menu at a restaurant depending on what you feel like doing that day.They’ve been shown to help the release of dopamine which provides feelings of pleasure, satisfaction, and motivation.Hence the name. DopaMenu.No one is in the mood to do the same thing every day which is why they work so well.Some days you’ll want to run a 5k before work (not me), and other days you won’t.If you’re someone who becomes put off by strict time-stamped routines or gets bored easily by mundane habits, this could be a game changer for you.<h2 id="f4a2">Format</h2>First pick 3 areas in life you want to focus on in the morning.Next, think of 3 things for each category that you’d like to achieve daily.These should exclude your typical non-negotiable habits.It could look something like this:Exercise<ul><li>Stretch</li><li>Gym</li><li>Short walk</li></ul>Wellness<ul><li>Set intentions for the day ahead</li><li>Take v

Options

itamins</li><li>Journal</li></ul>Self- Care<ul><li>Make bed</li><li>Listen to a podcast in the shower</li><li>Make a healthy breakfast</li></ul>You must pick 1 thing from each category daily depending on your mood and time available.<h1 id="fa50">Make it visible</h1>You want to place the menu in clear view.Somewhere where you don’t have to go looking to find it.This will help to eliminate as many obstacles as possible.If it’s not in plain sight, you won’t do it.Use Canva to create a wallpaper with it for your phone or write it out and place it beside your bed.<h1 id="e817">Make it sustainable</h1>If mornings aren’t your thing — switch it to a night routine.The less you try to fit inside a box, the better it’ll work for you, so have the freedom to experiment and find what fits.As James Clear says, it’s all about becoming 1% better every day.The easier the menu is to begin with, the more likely you are to stick with it.Once you’ve developed the discipline to stick to it daily, that’s the time to then upgrade the menu to bigger daily goals.Watch your productivity skyrocket and your future self will thank you for it.</article></body>

Morning Routines Are Killing Your Productivity. Make This Simple Tweak Instead

I wish I found this sooner

Routines are out. Menus are in.

I stumbled across the notion of ‘dop-a-menus’ on TikTok a few months back.

I was fed up with creating 10-step 5 am morning routines, that I failed to stick to for longer than 72 hours.

Soon I learnt what the problem was.

I hated the rigidity of routines that have little wiggle room for emotion and the unpredictability of daily life.

This time of year isn’t helpful either. New year, new me?

Across social media, you see trends promoting the most outrageous routines, sometimes lasting 4 hours a pop.

Wake up. Meditate. Go for a run. Have a cold shower. 7- step skincare routine. Make a green juice. Journal. Then to work for 8 hours?

As much as I would like this to be me, it’s just not going to happen.

DopaMenu’s

The difference between a typical routine and a DopaMenu is the offer of choice.

It’s a loose structure for your daily habits that allows the freedom to mix and match tasks, almost like picking meals off of a menu at a restaurant depending on what you feel like doing that day.

They’ve been shown to help the release of dopamine which provides feelings of pleasure, satisfaction, and motivation.

Hence the name. DopaMenu.

No one is in the mood to do the same thing every day which is why they work so well.

Some days you’ll want to run a 5k before work (not me), and other days you won’t.

If you’re someone who becomes put off by strict time-stamped routines or gets bored easily by mundane habits, this could be a game changer for you.

Format

First pick 3 areas in life you want to focus on in the morning.

Next, think of 3 things for each category that you’d like to achieve daily.

These should exclude your typical non-negotiable habits.

It could look something like this:

Exercise

Stretch
Gym
Short walk

Wellness

Set intentions for the day ahead
Take vitamins
Journal

Self- Care

Make bed
Listen to a podcast in the shower
Make a healthy breakfast

You must pick 1 thing from each category daily depending on your mood and time available.

Make it visible

You want to place the menu in clear view.

Somewhere where you don’t have to go looking to find it.

This will help to eliminate as many obstacles as possible.

If it’s not in plain sight, you won’t do it.

Use Canva to create a wallpaper with it for your phone or write it out and place it beside your bed.

Make it sustainable

If mornings aren’t your thing — switch it to a night routine.

The less you try to fit inside a box, the better it’ll work for you, so have the freedom to experiment and find what fits.

As James Clear says, it’s all about becoming 1% better every day.

The easier the menu is to begin with, the more likely you are to stick with it.

Once you’ve developed the discipline to stick to it daily, that’s the time to then upgrade the menu to bigger daily goals.

Watch your productivity skyrocket and your future self will thank you for it.