Why Every Creative Needs a Dopamine Menu (& Sample Items For Yours!)

“Just push through it!” they say. “Real artists create every day!” they insist.

But what if the path to consistent creativity isn’t about pushing harder, but about strategically sprinkling your day with moments of pure, artistic joy? What if the “starving artist” mentality is actually keeping you from your most magical work?

The endless to-do lists, the constant pressure to create, the notifications demanding your attention — somewhere along the way, the magic got buried under the metrics.

And now you’re sitting there, staring at your creative space, wondering how to get your creative energy back!

Sweet friend, if this resonates, you’re not alone. And more importantly, there’s a magical solution that’s about to change how you approach your artistic journey forever: your very own dopamine menu. And one filled specifically with only natural dopamine boosters that actually work for artists.

What is Your “Creative Energy Bank”?

Think of your creative energy like a magical bank account.

Every time you create, share, or put yourself out there, you’re making a withdrawal. And just like any bank account, if you keep withdrawing without making deposits through creative energy activities, you’ll end up artistically bankrupt!

You can make deposits into this energy bank through intentional, joy-sparking routines that boost your dopamine — AKA, your brain’s natural “feel good” chemical.

This is where your dopamine menu comes in, serving as your personal recipe book for sustainable energy practices.

Why Traditional Productivity Methods Don’t Work for Artists

Most productivity advice feels like it was written for robots, not creative souls.

“Wake up at 5 AM!” “Follow only this rigid schedule or else you’ll fail” “Push through the resistance!”

But artists? Creatives? Heart-led souls? We need different artist motivation techniques. Something that honors our natural ebbs and flows, our need for inspiration, and our deep connection to joy and beauty. We need systems that feel like magic, not machinery.

Traditional methods often focus on output over input, leaving us feeling depleted and disconnected from our creative source. It’s like trying to paint with an empty palette — frustrating and ultimately impossible.

Let’s talk more about artist-led productivity. Meet me here next: Time-Blocking for Creatives: Sculpting Your Schedule For Productivity

The Science Behind Creative Energy & Dopamine

Here’s a bit of creative alchemy: dopamine isn’t just about pleasure — it’s your brain’s motivation molecule.

When you engage in creative flow activities, you’re literally brewing a potion of possibility in your mind.

Think about those moments when you’re in complete flow with your art. Time disappears, ideas flow effortlessly, and everything feels possible. This is alllll your dopamine menu working its magic, helping you access your creative genius.

Signs You “Creative Energy Bank” is Low (& You Need Some Dopamine)

You might need some different types of mood-lifting rituals off your dopamine menu if:

• Creating feels more like a chore than a calling
• Your inner critic is getting louder than your creative voice
• You’re spending more time scrolling than creating
• Everything feels harder than it should
• You can’t remember the last time you created just for joy!
• The thought of starting another project makes you want to nap

What is a Dopamine Menu?: How it Differs from a Regular Self-Care List

A dopamine menu is your personalized collection of natural dopamine boosters that spark joy and replenish your creative energy. Unlike generic self-care lists (take a bath! meditate! drink water!), your own personal dopamine menu is specifically curated for you and your artistic soul.

Just like a real menu, you can pick which one(s) you want based on what you want and need.

Dopamine Menu Meals: Creative Flow Activities for Every Mood

Let’s explore some of these magical “meals” you can add to your menu. Remember, these are just suggestions — your joy-sparking routines should be as unique as your art.

Dance Break with Your Favorite Song

This is about pure, uninhibited joy. And it’s only, what, 3 minutes? You can do anything for 3 minutes! Close your door, put on that song that makes your soul sing, and move however feels good. No choreography needed and no mirrors needed, either! The combination of music, movement, and freedom creates an instant dopamine boost.

Plus, with all of us on our computers 24/7, it’s so helpful to get out of our bodies.

Quick Sketch or Doodle

Sometimes the smallest creative energy activities carry the most magic. Keep a small sketchbook or even just grab whatever paper is nearby. Let your hand move freely, without judgment or pressure. Who cares if you even end up drawing anything other than an abstract-looking… thing? Again, this is all about simply getting in your body.

Make a Fun/Cozy Drink with Intention

Making cozy drinks is such a ritual on its own. Question is, what’s a cozy drink for you? A matcha latte? Loose leaf tea from your own herb garden? A little mocktail?

Whichever it might be for you, what are ways you can make it intentional and beautiful? Add dried flowers, use your favorite mug, or garnish with fresh herbs.

A Few Minutes of Grounding/Earthing

This is something I’d love to have myself do every single day. Earthing, or grounding, is simply the act of direct skin contact on earth.

It literally reduces inflammation, improves healing, and does soooo many more insanely beneficial things to the body. Plus, there is something absolutely magical about the sheer connecting with nature, especially since we can be so distanced from it with technology.

If anything, use these short few minutes to let the natural world remind you that creativity flows in cycles, just like the seasons.

Love talking creative seasons? You’ll like this: Why Your Creative Energy Fluctuates (And How to Work With It)

Mini-Morning Pages (3 lines!)

If you’re overwhelmed at the idea of writing a full 3 pages like Julia Cameron of The Artist’s Way suggests, start with just 3 lines of stream-of-consciousness writing. It’s one of those artist motivation techniques that can unlock unexpected creative flow, without the pressure of a longer practice.

Light a Candle/Incense

I do this with my Soul Space incense and it’s my new fav way to get the best scents EVER in my house, all natural!

Creating a sensory experience can instantly shift your energy. They do have (all-natural!) blends specifically like “Celebratory,” “Uplifting,” and “Heart-Opening.”

The simple act of lighting these and placing them somewhere to “bless” your home can help signal to your brain that you’ve entered a new phase in your day.

Curate a Quick Pinterest Board

Use this as a mini creation/curation session, dreamin’ up your next project.

I find that seeing these gorgeous inspiration photos from Pinterest can help me envision my own dreams and immediately get excited and inspired.

Bake Something

The act of creating something with your hands, following a recipe while adding your own creative touches, can be incredibly grounding. Plus, you get to enjoy the delicious results!

This is one of those natural dopamine boosters that engages all your senses — especially your taste.

Get a Massage

Physical touch and relaxation are powerful mood-lifting rituals for me. In fact, I’ve scheduled regular massages as part of my creative self-care practice.

It’s maintenance for our most important creative tool – our body — and naturally brings more flow and energy to the rest of our body which can elevate our moods.

Go to the Gym

Movement is sooooo good for boosting your mood, especially in ways that you actually enjoy. I’ve been loving taking classes at my local gym, mostly because myself and everyone else in the classes can struggle together LOL!

Sit in a Sauna

Heat therapy can be incredibly rejuvenating for both body and mind. Use this time for meditation, visualization, or simply letting your mind wander freely.

I find myself trying to be “productive” and listening to every podcast, course, book, etc. But I’d love to start using this time to sit in the stillness or have some meditation music on.

Go to a Farmer’s Market

Immerse yourself in colors, textures, and fresh scents! Talk to local vendors, choose beautiful ingredients, and let this experience bring you some happiness.

Go to an Art Show

Surrounding yourself with other artists’ work can spark your own creativity. Make it a regular part of your joy-sparking routines to visit galleries, museums, or local art shows!

Go to a Creative/Wellness Retreat

Immerse yourself in a community of like-minded creatives while learning new skills and practices. These experiences can revolutionize your creative practice and fill your dopamine menu with new ideas… plus you can come home with so many amazing ideas!

Our friend Maryn at Vocal Transformation has some incredible ones that I would love to go to one day.

Let’s Create Your Dopamine Menu & Magical Energy System Together!

Your dopamine menu should feel like a spell book of sustainable energy practices — filled with activities that light you up and refill your creative well.

Here’s how to create yours:

• Start by listing activities that bring you genuine joy
• Categorize them by energy level required (low, medium, high)
• Add timeframes needed (5 minutes, 30 minutes, several hours)
• Include both free and investment options
• Make her beautiful — this is a magical tool, after all! Make it a cute Google Doc or Notion Portal so you love visiting it to find your next dopamine menu item.

Your turn! What creative flow activities will you add to your dopamine menu?

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