How to Create a Dopamine Menu That Works for YOU
Build a flexible morning routine that supports your energy, boosts motivation, and actually fits your life.
How to Create a Dopamine Menu That Works for YOU
TL;DR: ⚡️
Traditional morning routines never really worked for me, so I created a flexible system called a Dopamine Menu - a choose-your-own-flow approach based on how you feel each day. Whether your energy is high or low, this method helps you stay grounded, motivated, and aligned without the pressure to be perfect.
Before we dive in...
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By Jess | The Bloom Collective
Why a Flexible Morning Routine Changed My Life
For years, I tried to stick to a structured morning routine. I’d read all the books, listened to all the podcasts, and tried to force myself into habits that just didn’t fit my energy levels.
Some days, I could power through a full routine. Other days, even making my bed felt like a big ask.
Instead of pushing through, I decided to work with my energy instead of against it. That’s when I created a Dopamine Menu “cue the lights”. If you guys aren’t already familiar with this, it’s basically a flexible morning routine that lets me choose high-energy or low-energy activities depending on how I feel.
This is part three of my three-part series on dopamine menus. If you haven’t checked out the High-Energy and Low-Energy Dopamine Menus, be sure to read those first to see how I structure my mornings based on how I feel. Now, let’s get into how you can create your own.
How to Build Your Own Dopamine Menu
1. Check in with yourself each morning
Before deciding what to do, take a moment to assess how you’re feeling. Are you feeling energized and ready to go, or are you moving a little slower and in need of something gentle?
2. Choose from the right menu
Pick high-energy activities when you’re feeling motivated, and low-energy ones when you need rest. No forcing, just flowing with what your body needs.
3. Let go of “perfect” mornings
The goal isn’t to cram in as many habits as possible (I’m still working on this), it’s actually a way to start your day in a way that feels good. Productivity looks different every day, and that’s completely okay. Even on lower-energy days, I still feel accomplished because I’m choosing activities that nurture me, whether it’s journaling, sipping tea, or listening to healing frequencies. Giving myself that sense of progress, no matter how small, keeps me grounded and motivated.
Try Mixing and Matching
Some mornings, you might find yourself somewhere in between high and low energy. That’s totally okay! A Dopamine Menu allows you to mix and match based on how you feel in the moment.
Example: If you’re feeling “meh” (not totally exhausted, but not high-energy), you could do:
A quick stretch (low-energy)
A protein smoothie (high-energy)
A short work sprint (high-energy)
Listening to lo-fi music while journaling (low-energy)
Speaking of lo-fi music, here are a few great options to set the mood: 🎧
Chilled Cow – Classic lo-fi beats perfect for a relaxed yet focused vibe
Lofi Girl – Soft, instrumental background music to ease into the morning
Ambience & Nature Sounds – A mix of lo-fi with subtle nature sounds for added calm
Healing Frequencies – If you want something deeply soothing, I recommended a healing frequency in one of my previous articles. Check it out here: Unlocking the Power of Solfeggio Frequencies. You can also listen to the artist I recommended on Spotify: Healing Frequencies.
Lately, I’ve been really big on healing with frequencies and learning what kind of effect it has on my brain, and boy has it made the world of a difference. Anyone else out there with ADHD? I know I have it and am always finding ways to make it make sense. Healing frequencies, lo-fi beats, and structured-yet-flexible routines have been game-changers for me.
Give Yourself Permission to Flow
If you’ve struggled with morning routines that feel too rigid or overwhelming, the Dopamine Menu might be the answer. It’s about working with your energy, not against it, so you can create a morning that actually feels good.
To add a personal note, lately I’ve found the more I work with Reiki and accessing the Akashic Records, the more I’ve noticed how important it is to stay grounded. For me that looks like a short 10-15 minute workout or 5 minutes of meditation wherever I can sneak it in during the day. These practices open up so much energetically - insights, emotions, even old layers of self - and it can be a lot to hold if I’m not anchoring back into my body.
One thing that’s helped me is incorporating a little intentional movement in the morning, even just for 10 to 15 minutes. Nothing intense, just something to bring me back into myself like stretching, walking, dancing, or even standing barefoot outside. Bonus points if you can do it in the sun. There’s something about sunlight on your skin that instantly reminds you that you’re here, you’re safe, and you’re supported.
It doesn’t have to be perfect. Just present.
This wraps up the Dopamine Menu series, and I’d love to hear what your guys go-to morning flow is? Are you a chai person or a matcha person? As you guys know, I’m a through and through chai girly, but I’m still on my journey to find a matcha I actually like considering all the benefits it has. Let me know if you have any good recs!
Field Notes from the Bloom 🪻
Just like I do with my closest friends, when I find something that inspires, grounds, or shifts my energy — I have to share it. That’s why I created this space. A soulful collection of sounds, insights, and conversations to support your growth, reflection, and everyday magic.
Field Notes from the Bloom is a permanent, evolving playlist curated to meet you where you are. Whether you’re journaling, moving through a slow morning, or simply needing to reconnect with your breath, this is your sonic sanctuary.
Podcast of the Week 🎙️
This week’s listen is a divine conversation on radiance, feminine power, and universal alignment.
Episode:
How to Be Radiant and Wildly Magnetic – The Secrets of the Universe with Isabelle Keating
From the Date Yourself Instead podcast
This episode is pure soul fuel — the kind that leaves you feeling empowered, expanded, and more connected to your own magnetic energy. Perfect for a morning walk, evening bath, or anytime you need to realign with your feminine essence.
Bloom Beats of the Week 🎧
This week’s energy is all about softness, stillness, and coming back to your body. Whether you’re unwinding after a long day or easing into your morning, this track is the perfect companion.
This week’s track:
Oceans by Vallis Alps
This one has been on repeat for me all week. It’s dreamy, slow, and soul-soothing in the best way — like an exhale you didn’t know you needed. Figured it might be one that does the same for you too. xoxo
Let’s Connect! 📱
New posts go live every Thursday at 6 PM MST — tune in each week for fresh reflections and rituals for real life.
💻 Website: www.vibrationalbloom.com
📸 Instagram: @vibrationalbloom
🎥 TikTok: @vibrationalbloom
Want to deepen your practice with printable tools? You can find my Weekly Clarity Planner and other digital wellness resources over on my Etsy shop. Perfect for pairing with your space-cleansing rituals. 🌟
Until next time, stay balanced and stay bloomin’ folks.
Jess 🪻
Nature Ritualist | Founder of Vibrational Bloom
