Every Homemaker Needs a Dopamine Menu

A few years ago, I hit a breaking point. I had just had my first baby, and I felt nothing. No joy, no motivation—just a fog of exhaustion and doomscrolling.

So when I was expecting my second, I knew I had to do something different. I started writing down simple ways to bring joy back into my day—to recharge in a way that actually left me feeling refreshed. I organized these feel-good activities by how much time they took so that whenever I had a little free time, I could use it wisely.

And this is actually an exercise I walk my students through in my course—though I didn’t call it a dopamine menu at the time. But the goal was the same: to create rhythms of joy-filled rest in homemaking instead of just running on empty.

Now, there’s a trend doing essentially the same thing, but presenting it in a clever way called a dopamine menu. And trust me, every homemaker needs one.

If you’re new here, I’m Kyrie, and I help Christian homemakers who are living in a fog of exhaustion and stress become the patient, peaceful mother and wife they’ve always dreamed of being—while creating a joyful, nurturing home.

Let’s build your dopamine menu together.

Why You Need a Dopamine Menu

Before we start, notice how I’m not using my phone to create this menu—that is key. It’s always my mission to keep as much as possible off of my phone, so I’m using my planner instead. It doesn’t have to be fancy; it just has to work.

Here’s the secret—if your go-to “rest” is scrolling on your phone, you’re probably not actually resting.

A true dopamine menu isn’t about mindless distraction. It’s intentional. It includes things that fill you up, not leave you feeling drained.

And the best part? You can tailor it to your energy level and available time.

Let’s break it down, course by course.

Starters: The Quick Pick-Me-Ups

Sometimes, you only have a few minutes, but that doesn’t mean you can’t refresh yourself. The starters are quick, simple things that take just a few minutes—up to maybe 15 minutes or so.

Some of my favorite starters:

• Thumb through a new cookbook or create next week’s meal plan.

• Read a few pages from a good book.

• Make a special coffee drink—something out of the norm.

• Step outside, get some fresh air, or do some grounding with your bare feet on the grass.

• Worship to your favorite praise song.

• Write an email to your children—I created email addresses for each child and love sending them little love notes and pictures.

• Water your plants or garden by hand.

• Write a page in your journal.

• Spend a couple of minutes in prayer.

• Sit by the fire.

• Read a favorite blog post (Running on Butter).

• Do a quick Bible study.

Even two minutes of something intentional can shift your entire mood.

The Main Course: Deeply Satisfying Activities

Sometimes, you are blessed with a bit more time, and that’s when you move on to the main course—activities that leave you feeling deeply satisfied. They take a bit more energy but are so worth it.

• Declutter and organize a space—it’s amazing what a clear countertop can do for your mind.

• Do a Bible study.

• Work on a creative project or try out a new recipe.

• Practice a new skill like an instrument, sewing, or a new language.

• Watch or read something inspiring. (If you want something intentional, I have a free homemaking workshop where I walk you through a 7-day reset to bring more peace and joy into your home—link below!)

• Go thrifting.

• Move your body—go for a hike, run, or walk, or do a stretching and foam rolling session.

• Start a garden or tend to the one you already have.

• Take a bath and actually relax in it.

• Dress up in a cute outfit, even if you’re staying home.

• Spend an extended time in prayer and just sit with the Lord.

• Take a nap.

• Make a family photo album.

• Make homemade snacks like guacamole or bliss balls.

The Sides: Little Boosts Throughout Your Day

But what about those times when you’d like a little boost but don’t have any extra time? That’s where the sides come in. These are things you can do while going about your day to make everything feel a little more peaceful and enjoyable.

• Play worship music in the background.

• Listen to an audiobook, YouTube video, or podcast.

• Light a candle.

• Open all the windows and let fresh air flood your home.

• Turn on the fireplace for that cozy, homey vibe.

Sometimes, the simplest things make the biggest difference.

Dessert: A Little Something Special

And for the days you’re completely drained and need a little something extra special, that’s where dessert comes in. These are things that feel like a real treat.

• Watch a YouTube video (and actually watch it, not half-listen while doing something else).

• Do an extended nighttime skincare routine—dry brushing, face masks, the works.

• Take a hot bath or do a cold plunge, hot tub, steam, or sauna—whatever you have available.

• Bake a real dessert.

Specials: The Big Joys

And sometimes, you need to break the routine altogether.

This is where you add in the big joys—the special outings or experiences that bring fresh excitement into your life. These are the specials:

• Go on an adventure—visit a new town, hike a new trail, or explore a new coffee shop.

• Be a tourist in your own city—go to all the touristy spots.

• Sit in a café with a journal and plan your week, month, or year.

These moments don’t happen every day, but when they do, they bring so much life back into your routine.

Why Every Homemaker Needs a Dopamine Menu

Having a dopamine menu at the ready takes away decision fatigue and keeps you from falling into mindless habits that don’t actually refresh you.

And if you love this concept, I actually have my students do this same exercise in my course—though I didn’t call it a dopamine menu at the time.

So if you want to take this deeper and truly create rhythms of joy-filled rest in your homemaking, check out the link below.