Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened
Like many of us, Sophie found herself trapped in an endless cycle of screen time. Every free moment, every little break, became another opportunity to reach for her phone. "In our free time, it's so easy to slip into doom scrolling, mindless browsing, or binge-watching," she admits. But through a simple yet powerful tool called the dopamine menu, this creator of Malama Life discovered a way to break free.
After trading her fast-paced Korean lifestyle for a mindful life in Portugal, where she lives with her husband and two dogs, Sophie has been sharing her journey toward intentional living with over 700,000 YouTube subscribers. Her latest experiment with the dopamine menu didn't just help her overcome phone addiction – it transformed her entire approach to daily joy.
Understanding the Dopamine Menu
A dopamine menu is a personalized list of activities that naturally boost your mood and make you feel good. It's essentially a self-care toolkit you can turn to instead of your phone when you need a pick-me-up. Dr. Mike Sevilla, a family physician, explains, "A dopamine menu is a group of activities that would give you a positive dopamine experience, and many would call these positive self-care behaviors."
How This Menu Changes Your Brain
The menu works by dividing activities into sections like appetizers (quick, easy activities), main courses (longer, more engaging tasks), and desserts (special treats). By choosing these activities instead of reaching for your phone, you naturally boost your dopamine levels, which is associated with feelings of pleasure and reward. As psychotherapist Michelle Hunt notes, "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of daily life."
Create Your Phone-Free Joy List
"In the busyness of life, we forget what really brings us joy and fall into habits that don't really serve us," Sophie explains in her post. Her solution? Creating a detailed menu of alternatives to scrolling. "It's like having a written list of our go-to activities to help us make better choices," she adds, comparing it to avoiding grocery shopping when hungry – a simple strategy that prevents impulsive decisions.
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Quick Alternatives to Phone Breaks
Sophie's breakthrough came when she identified her phone triggers. "I noticed I tend to reach for my phone whenever I need a little break," she shares. Her solution was simple but effective: "Making a herbal infusion instead of consuming more information. This is an actual break from my day, and I always feel refreshed afterwards."
Make Better Choices Easy
"You know how they say to build good habits, we have to make it as easy as possible?" Sophie asks. She demonstrates this by keeping a yoga mat next to her desk, making movement an easy alternative to phone scrolling. "Sometimes it even turns into a mini workout session," she notes, followed by breathing exercises that help calm her nerves.
Use Music Instead of Social Media
"Nothing resonates with us emotionally quite like music," Sophie shares. Instead of opening social media apps, she now reaches for her earbuds. "No matter what's going on in my life, no matter how hectic things get, listening to my favorite playlist can instantly aid my mood," she explains. Whether in the car, cooking, or showering, music provides the emotional boost she used to seek from her phone.
Replace Scrolling With Creating
For longer breaks, Sophie turned to creative projects. "Our current creative project is to make all the art pieces for our home," she reveals. "It's rewarding to learn things along the way and also to display something that we made ourselves." This hands-on approach provides a more fulfilling alternative to endless content consumption.
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Learn Instead of Like
"Learning a slow skill is the best way to slow down and appreciate the gradual progress," Sophie advises. Whether it's playing an instrument, baking from scratch, or in her case, learning Portuguese, the key is finding joy in the journey. She proves that even a few minutes – time usually spent scrolling – can contribute to meaningful progress.
Feed Your Body, Not Your Feed
Instead of mindlessly snacking while scrolling, Sophie emphasizes mindful nourishment. "Having healthy homemade snacks around is so crucial," she says, sharing her excitement about creating new recipes like chia pudding and chocolate-drizzled almond butter dates. This approach transforms snack time from a distracted phone session into a moment of intentional self-care.
Look Up, Not Down
"The purpose of a sensory walk is to discover new sights and sounds," Sophie explains. She now uses her camera to notice details she'd usually miss while looking at her phone. "Most of us have to be on our screens for a big chunk of the day, so going out, getting fresh air and discovering new things is the best way to reset our senses again."
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Shop Your Closet, Not Your Apps
For the "specials" section of her menu, Sophie replaced online shopping with creative alternatives. "If I ever feel the urge to buy something, I'll go into my closet and just try on all of my clothes," she shares. This practice helps her appreciate what she already owns while creating new outfit combinations – without opening a single shopping app.
Find Real-World Joy
Sophie's favorite phone-free discovery has been exploring Lisbon's parks. "They're so unique to the neighborhood, the trees, the views, the energy is all so different," she enthuses. Her simple yet profound observation captures the essence of life beyond screens: "We really don't need much at all to feel good sometimes. Just sitting quietly on a bench and watching life go by is all we need."
"You'd be surprised how a few small changes in our day can make such a big difference," Sophie concludes. Ready to create your own menu of phone-free happiness? And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
