The Power of a High-Energy Dopamine Menu – How to Make the Most of Your Motivation
The Power of a High-Energy Dopamine Menu – How to Make the Most of Your Motivation
Why High-Energy Mornings Matter
Some mornings, I wake up feeling unstoppable. I could knock out my entire to-do list before noon, launch a business, and deep-clean my entire space all before 10 AM.
These days are golden opportunities to channel that motivation and make real progress on my goals. But I’ve learned that motivation without direction can quickly lead to burnout. I used to let that high energy pull me into chaotic multitasking, decision fatigue, or starting too many things at once without actually finishing anything.
That’s when the High-Energy Dopamine Menu changed everything.
Instead of forcing myself into a rigid, one-size-fits-all morning routine, I now choose from a menu of activities that fuel my focus and keep me grounded.
The best part? I don’t have to do everything every morning. I simply pick two to four activities that feel good that day. It’s a flexible way to make the most of my energy without burning out.
This is part one of a three-part blog series. If you’re curious about how to structure your low-energy days or want to create your own dopamine menu, stay tuned!
How a High-Energy Dopamine Menu Can Help
Maximizes productivity by aligning your morning with natural energy peaks, setting you up for a successful day without burnout.
Creates positive momentum that makes it easier to carry motivation into the rest of the day.
Boosts mood and motivation through dopamine-driven activities like movement, sunlight, and goal-setting, keeping you inspired and uplifted.
Prevents decision fatigue by having a pre-set menu of go-to options, eliminating morning indecisiveness.
My High-Energy Dopamine Menu (And What I Actually Love Doing)
Not everything on this list makes it into my routine every day, but I rotate based on how I feel. Here’s what’s on my go-to list, plus a breakdown of what I love and why.
1. Cold Plunge or Cold Shower ☃️
I want to be that person who swears by cold plunges, but I’m not quite there yet. The science is solid. It can boost dopamine by up to 250%, and the feel-good effects can last for hours.
My current middle ground? I end my warm showers with ten seconds of cold water. Baby steps.
2. Morning Sunlight and Fresh Air ☀️ (Non-Negotiable!)
Whether I’m high-energy or low-energy, getting outside first thing in the morning is a must. I swear by morning light for boosting my mood, focus, and energy levels.
If I have time, I’ll take a quick walk or just sit outside with my tea. Either way, it’s an instant mood booster.
3. Energizing Movement 🏃♀️
I don’t always do a full workout, but some kind of movement is a must. My go-to is ten minutes of stretching or dancing to my favorite playlist.
On super high-energy days, a quick yoga flow or Pilates session before breakfast.
4. Protein-Rich Breakfast 🍳 (A Game-Changer!)
I used to be a “just coffee until noon” kind of person. Big mistake. I’ve learned that giving my body real fuel in the morning helps keep my energy way more stable throughout the day.
Here are a few of my current favorites:
• Scrambled eggs with avocado toast
• A protein smoothie with banana, oat milk, and peanut butter (for all the peanut butter lovers out there), even though I’m allergic
• Greek yogurt with granola and a drizzle of honey
5. Upbeat Music or Positive Affirmations
Music shapes my mood for the day. If I need to feel powerful, I’ll put on a confidence-boosting playlist. If I need to calm my mind, I’ll listen to lo-fi beats while getting ready.
6. Quick Journaling Session ✍️
If I skip this, I feel scattered. I take five minutes to write down:
Three things I’m grateful for
My top three priorities for the day
One thing I want to focus on emotionally (example: staying present, being kind to myself)
Journaling clears my mind and sets my focus.
7. Work Sprint
When I’m feeling laser focused, I make the most of it. I’ll set a 25-minute timer using the Pomodoro method and dive into a priority task right away.
The best part? That feeling of accomplishment before 9 AM is unmatched.
8. Reiki Check-In ✨
This is a newer one for me, but I love starting the day with intentional energy. Whether it’s sending myself healing energy or focusing on a specific intention for the day, Reiki keeps me grounded.
9. Hydrate and Tea (Or Trying Matcha!)
This is where my chai obsession comes in. I’m a chai person through and through. The warmth, the spices, the comfort of it all just feels right.
Lately, though, I’ve been a little curious about matcha. I’ve heard the focused energy it gives is amazing, so I’m slowly trying to work it into my routine.
For now, though, chai still wins. Every single time.
10. Breathwork 🌬️
When I’m feeling anxious or overwhelmed by my own energy, I take a few minutes to focus on my breath. Deep breathing helps me reset.
My favorite is box breathing. Inhale for four, hold for four, exhale for four, hold for four. It helps calm my nervous system and leaves me feeling grounded but still energized.
Bonus: My Favorite Morning Affirmations
Because I love a good dopamine boost from affirmations, here are some of my favorites:
"I am capable of handling anything that comes my way."
"I move through my day with confidence and ease."
"My energy is powerful, and I use it wisely."
"Today is full of possibilities, and I welcome them with an open heart."
"I am creating a life I love, one moment at a time."
Try saying them out loud in the mirror or writing one down in your journal each morning!
How to Create Your Own High-Energy Dopamine Menu
Want to try this for yourself? Start simple:
Pick two to four activities from the list that excite you.
Test different combinations until you find what works.
Listen to your energy → not every high-energy day looks the same.
The goal is essentially to harness your motivation and set yourself up for a great day without forcing anything or making it over-complicated.
Let’s Connect! 📱
I’d love to hear - What’s on your High-Energy Dopamine Menu? Are you a chai lover like me, or do you swear by matcha?
Let’s chat in the comments or connect over on social!
🌿 Website: vibrationalbloom.com
📸 Instagram: @vibrationalbloom
🎥 TikTok: @vibrationalbloom
This is part one of a three-blog series, so stay tuned for my Low-Energy Dopamine Menu next!
Until next time, stay balanced and bloom. 🪻
- Jess
