Mom’s Dopamine Menu: Simple Ways to Find Joy to Avoid Burnout
Journal with a cup of coffee
Creating a dopamine menu as a mom is a great way to fill your cup. Instead of defaulting to doom-scrolling or running on empty, you get to “order” from a menu of tiny sparks of joy that refill your spirit and steady your heart.
And let’s be honest: mom burnout is real. Between the crying, the car seats, the dishes, the never-ending snacks, and the emotional weight of caring for little souls, you can find yourself flat-out exhausted. A dopamine menu is a gentle antidote to that burnout—a way to catch your breath, find refreshment, and remember you’re still a whole person in the middle of motherhood. You are important, and it is okay to do something for you!
While in the midst of giving your all, it is hard to think of yourself, but having a go to menu of things that are achievable and nourishing can help your ability to have self care & be the best version of you.
This post is all about how to create a dopamine menu as a mom, broken down into meal courses. Because sometimes the best way to fight burnout is to sit down, savor what fills you, and remember you’re allowed to be nourished too.
Peaceful Lake
🍽️ The Dopamine Menu for Moms
Just like a restaurant menu, each section has its own flavor and portion size. Some are quick “bites,” others are more filling. Choose what your soul needs in the moment.
🥢 Appetizers (Quick Joys)
Light a candle
Breathe a prayer of gratitude.
Step outside barefoot, feel the grass, and soak in a moment of stillness.
Sip your coffee slowly—without multitasking.
Turn up one worship song and dance with your kids in the kitchen.
🥗 Side Dishes (Small Refreshers)
Read one Psalm and jot down a verse that stands out.
Do a 10-minute tidy in one room and enjoy the reset.
Text a friend: “Thinking of you. Praying for you today.” Reach out for community
Stretch your body, roll your shoulders, or take a walk.
Have your favorite snack—chips, chocolate, or fruit.
Write a to-do list (get that off your brain and on paper)
Drink a full glass of water
Woman reading a book and drinking coffee
🍲 Main Course (Soul-Filling Practices)
Set aside 20–30 minutes for quiet Bible study and journaling.
Take a long, warm shower with your favorite podcast.
Work on a hobby you love—painting, gardening, baking, writing.
Go for a walk alone, letting your thoughts breathe.
Call someone you love
Bake something (bread, muffins, cookies, something cozy)
🍰 Dessert (Simple Luxuries)
Snuggle under a blanket with a good book.
Paint your nails or put on a face mask.
Bake something sweet just because.
Make popcorn and watch a cozy show after bedtime.
Play a nostalgic game (board game, card game, or a favorite from childhood).
Have a spa day at home.
Wash you sheets (getting into a fresh bed at night is amazing)
Shave your legs (because being silky smooth feels like a reset, and paired with clean sheets is *chefs kiss *
Burnout and Why This Matters
Burnout doesn’t usually show up as flames—it creeps in quietly. You find yourself snapping at the kids more often, crying in the bathroom, or going numb on the couch after bedtime. You feel like you’re running on fumes and wonder how long you can keep it up. Then you sit at the bottom of your bucket and you wonder where did it all go? Where was the leak.
But here’s the truth: God never meant for you to burn out. He invites you to rest, to delight, to lean on Him. This little menu isn’t indulgent—it’s obedient. It’s choosing rhythms that let you be restored so you can keep pouring into your family without running dry.
⭐ Specials (Extra Nourishment)
A coffee date with a trusted friend who truly gets you.
A babysitter (or grandma!) so you can breathe, run errands, or rest.
A weekend nap without guilt.
Planning a day trip or activity that excites you, not just the kids.
Final Thoughts
Motherhood is holy, heavy work. But it doesn’t have to mean living burned out. With a dopamine menu written just for you, you can sprinkle refreshment into the long days, resist the pull toward numbness, and savor small moments of joy that keep your spirit alive.
✨ This post is all about making a dopamine menu as a mom—because the best way to fight burnout is not just to survive on crumbs, but to sit down to a soul-feast of God’s goodness, one small course at a time.