If you’ve ever caught yourself scrolling on your phone just to “take a break” and then wondered where the last 45 minutes went, you’re not alone! 😅
The Hobby Menu idea, shared by @_thesunalsoreads on TikTok, started as an antidote to the endless scroll — that overstimulated-but-still-bored feeling we all know too well.
@_thesunalsoreads the perfect thing to reference on those days you don’t want to stare at a screen. 🤭 #hobbymenu #craftylife #autumnvibes🍁 #fallbucketlist ♬ Her – The American Dawn
The idea is simple but surprisingly smart: instead of reaching for your phone when you need a dopamine hit, you reach for your menu instead.
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A hobby menu is a curated list of activities — big or small — that bring you calm, joy, or a sense of accomplishment. You “order” from it depending on your mood, time, and energy level.
Think of it as a feel-good takeout menu, but for your brain.
What Exactly Is a Hobby Menu?
At its core, a hobby menu is about intention. It’s a list of things you actually enjoy doing — not things you feel you “should” do.
The structure usually breaks activities into categories, like:
- Appetizers: quick, low-energy options (water your plants, paint your nails, light a candle, stretch).
- Mains: things that require a bit more time or focus (baking, journaling, rearranging your space, crafting).
- Desserts: indulgent, purely-for-you moments (watching a comfort show, reading in bed, long bath).
Some people also include specials — seasonal activities or things they want to try that month — or to-go options like outdoor hobbies and mindful movement.
It’s flexible, personal, and surprisingly effective for breaking habits that leave you feeling drained. 😩
Now, if this sounds a lot like the Dopamine Menu you’ve seen floating around, you’re not too far off — the two ideas share the same spirit, but they serve slightly different purposes.
Hobby Menu vs. Dopamine Menu
Both concepts focus on helping you use your free time more intentionally — but they serve slightly different purposes. Here’s how they compare:
The Hobby Menu
- Designed around fulfillment and creativity — things that make you feel calm, inspired, or productive in a nourishing way.
- Often includes hobbies or mindful rituals that bring joy without pressure: journaling, cooking, crafting, rearranging your space, or learning something new.
- Helps you replace mindless habits (scrolling, zoning out) with intentional ones that feel restorative.
- Best for: building meaningful routines, rediscovering old hobbies, or simply adding more “feel-good” structure to your downtime.
The Dopamine Menu
- Focuses on mood regulation and motivation, especially when your energy or focus feels off.
- Breaks activities into quick “dopamine boosts” — small, sensory actions that help you reset your brain: opening a window, stretching, making your bed, showering, or texting a friend.
- Often used as a gentle mental health tool or part of ADHD support routines.
- Best for: managing overwhelm, breaking out of a slump, or reconnecting to daily rhythms when life feels heavy or overstimulating.
Why The Hobby Menu Works
Most of us default to mindless habits when we’re tired, overwhelmed, or overstimulated — not because we’re lazy, but because decision fatigue is real!
The beauty of a hobby menu is that it removes the friction.
You don’t have to think, What should I do right now? You just look at your list and pick something that fits.
It also gently reframes productivity.
You’re not “wasting time” by doing something small and soothing; you’re caring for your mind in a sustainable way.
That’s the kind of soft structure that actually supports wellness — not the kind that burns you out trying to be perfect!
How To Create Your Own Hobby Menu
- Start with what feels good, not what sounds impressive.
Skip the “ideal self” version of you who knits, runs 5Ks, and speaks fluent French. Start with what you genuinely enjoy — even if it’s silly, simple, or slow. - Group by energy level.
Some days you’ll have the energy to deep-clean your closet; other days, just painting your nails feels like an achievement. Give yourself options for both. - Keep it visible.
Write your list on a notepad, sticky note, or digital template and keep it where you’ll actually see it — on your desk, fridge, or home screen. - Make it seasonal.
Switch it up with the time of year. In the fall, that might mean baking pumpkin bread or reading under a blanket pile. In summer, maybe it’s morning walks or painting thrifted planters. - Add one “new thing” every month.
Try a craft, a recipe, or a hobby you’ve never done before. The point isn’t perfection — it’s curiosity.
Example Hobby Menu
Here’s a little inspiration to get started:
Appetizers:
- Make your bed slowly (and actually tuck the corners)
- Brew tea and journal for 10 minutes
- Tidy your desk or nightstand
- Reorganize a small drawer
Mains:
- Cook a recipe you’ve saved for weeks
- Try a new craft or DIY project
- Rearrange your decor
- Create a playlist for your current mood
Desserts:
- Watch your comfort show guilt-free
- Paint your nails a new color
- Call a friend just to chat
- Read a chapter of a book you love
Final Takeaway (see what I did there! 😁)
The Hobby Menu isn’t about being more productive — it’s about being more present.
It gives your brain alternatives to mindless scrolling, helps you reconnect with the things that genuinely make you feel good, and reminds you that rest doesn’t have to mean doing nothing.
It’s a small, beautiful rebellion against burnout culture — a gentle shift toward choosing moments that refill you instead of drain you.
Because when you treat your time like something worth savoring, even the smallest rituals start to feel meaningful.
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