So, what’s the deal with the Dopamine Menu?

It seems to be the current craze, and if you’re wondering what all the buzz is about, let me fill you in. A dopamine menu is all about curating a list of activities that bring you joy, give you that little feel-good boost, and help you stay balanced when life feels overwhelming. It’s like your own personal restaurant menu, but instead of meals, you get to choose from things that light you up and make you feel good, whenever you need a break or a mental pick-me-up.

Now, let’s dive into yours!

---

Dopamine: The Brain’s “Feel-Good” Chemical

Dopamine is like a little cheerleader in your brain, making you feel good when you do something you love. It’s a neurotransmitter, part of your body’s reward system, and when it kicks in, it gives you that rush of pleasure that makes you think, “Yes, let’s do this again!” Whether it’s eating something delicious, finishing a task, or enjoying a fun activity, dopamine is there, telling your brain, “Great job! Keep going!”

This is why things like junk food, sugar, and scrolling through social media can be so addictive—they flood your brain with dopamine, making you want to repeat those experiences. While a little dopamine boost is great, too much from these quick-fix sources can create an unhealthy cycle.

When your dopamine levels are balanced, you feel happy, motivated, and focused. But if they’re low, life can feel a little off—you might feel tired, unmotivated, and just generally meh. You might even experience things like memory problems, mood swings, trouble sleeping, and low energy. On the flip side, if your dopamine levels are too high, that can also cause issues.

What Dopamine Does for You:

• Brings Pleasure and Reward: It’s the reason you feel so good when you do something you enjoy.

• Boosts Mood: Helps regulate your emotions and keeps you feeling more balanced.

• Encourages Learning and Memory: Dopamine makes sure you remember those rewarding experiences, reinforcing positive behavior.

• Regulates Hormones: It’s involved in keeping your hormones in check.

• Supports Motor Control: Dopamine also helps with movement and coordination.

• Improves Focus: Keeps your attention sharp, so you can stay on track with tasks.

In short, when dopamine is flowing at a healthy level, you’re motivated, alert, and ready to take on the day. But when it’s out of whack—too high or too low—it can really throw things off. So, whether it’s enjoying a walk outside or savoring a good book, finding ways to naturally stimulate dopamine can help keep you feeling your best.

---

What’s a Dopamine Menu?

A dopamine menu is simply a list of activities that trigger your brain’s natural dopamine response. This is the “feel-good” chemical that gives you that rush of pleasure and satisfaction—whether from finishing a project, enjoying a cup of coffee, or listening to your favorite song. When we engage in activities that release healthy amounts of dopamine, our brains say, “Yes! We love this! Let’s do it again!”

Having a go-to list like this is super helpful, especially if you’re feeling stuck, low on energy, or lacking motivation. When you’re not sure what will give you that boost, just look at your menu and choose something that fits your needs in the moment.

Think of it like this:

• Starters or Appetizers are quick activities, perfect for a small burst of joy or motivation. Think a short walk, tidying up, or even listening to a favorite song.

• Main Courses are those activities that take a bit longer but truly fill your cup—like playing an instrument, visiting a friend, or diving into a good book.

• Sides are little things you can add to any activity to make it more enjoyable—like background music, lighting a candle, or listening to a podcast.

• Desserts are indulgent treats, like scrolling social media or watching a favorite show—fine in moderation but easy to overdo.

• Specials are the high-reward activities you may need to plan for, like booking a vacation, going to a concert, or treating yourself to a massage.

---

Why It’s Extra Helpful for ADHD

Now, if you have ADHD (or know someone who does), you know how tricky it can be to stay focused, motivated, and on-task. That’s because ADHD brains tend to have lower levels of dopamine, which makes it harder to get that sense of reward from everyday tasks. This is why people with ADHD often gravitate toward things that give them a quick dopamine hit—like social media, video games, or sugary treats.

A dopamine menu is like a secret weapon for managing ADHD because it gives you healthy options for boosting dopamine when your brain needs it most. When you’re feeling low energy or distracted, you can choose something from your menu—like a short yoga session, journaling, or going for a walk—to give yourself a quick mental boost.

On the flip side, if you’re feeling overstimulated and need to calm your mind, your menu can offer grounding activities like meditation, stretching, or sitting down with a hot cup of tea. The beauty of a dopamine menu is that it’s tailored to you. It helps you stay balanced, motivated, and focused without falling into the trap of instant gratification that doesn’t serve you in the long run.

---

How to Create Your Own Dopamine Menu

Ready to build your own dopamine menu?

Here’s how to get started:

1. List Your Go-To Feel-Good Activities
   Think about the things that bring you joy or leave you feeling refreshed and energized. These can be as simple as taking a walk, listening to music, or reading a chapter of a book.

2. Categorize Them
   Break your list down into Starters, Main Courses, Sides, Desserts, and Specials. This helps you choose the right activity based on your energy levels or how much time you have.

3. Use It When You Need It
   When you’re feeling low, overstimulated, or just need a quick reset, look at your dopamine menu and pick something that feels right. It’s like a gentle nudge from your brain, reminding you that joy is always an option.

---

Final Thoughts

Your dopamine menu is your invitation to engage in intentional joy. It’s a way to honor your needs, stay balanced, and give your brain the healthy stimulation it craves. Especially for those with ADHD, this tool can help you regain control of your focus and motivation, keeping you grounded in activities that truly nourish your soul.

So, what will you put on your dopamine menu? Take a few minutes to jot down your list and see how it feels to have these little bursts of happiness ready and waiting for you.

Until next time, keep honoring your joy, your energy, and the balance you deserve.

You’ve got this!

Transition: Embracing Life's Constant Flow

Is transition a part of life, or is life a constant transition?

It's a question that has lingered in my mind as I reflect on the many changes I've experienced. We all go through it, whether it's the start of a new career or the end of a job, a new relationship, a breakup, or a move to a new home, city, state, or even country. Aging, too, is a series of transitions, from one stage of life to another, each bringing its own mix of emotions and experiences.

Yesterday, I officially closed a significant chapter in my life—my New York chapter.

It is the day I signed the closing papers for my NY apartment, it all became real. A part of my heart will always remain in NYC, with its endless energy and vibrant streets.

But now, I'm looking forward to making California my future, at least for now. 😉

Transitions take time, and while it can feel difficult and bittersweet to move on, there’s also a quiet excitement that comes with embracing what’s next.

I've been in Southern California since 2021, and yet it’s taken three years to fully look forward to a future in the Golden State. This isn’t my first big transition; I've moved from France to Thailand to the US, and there from Pennsylvania, Texas, New York, Iowa (during the pandemic), and now Los Angeles. Each transition carried with it a mix of excitement and sadness. I got married, divorced, became a mom, and rescued many pets. My career journey has been just as varied—I was a travel agent, an assistant, a yoga teacher, a yoga mentor, and now a life coach. And the learning never stops—most recently, I became a certified hypnotherapist, integrating it into my coaching to help remove the blocks that hinder our growth.

Life’s ups and downs are inevitable.

Sometimes we glide through them with ease, and other times we carry a sadness that lingers. But I’ve learned to transform fear into excitement, worries into new possibilities, and angst into deep breaths.

It’s not always graceful; I often feel messy and out of sorts. But I try to find grace in the midst of it all—grace for myself, which allows me to navigate these changes with compassion for the feelings that arise.

The support of a few close friends and the love of an open-hearted community have been my anchors through these transitions.

Here’s what I’ve learned about easing the transition process:

• Accept the Discomfort:

Change is normal, and you may experience growing pains and make mistakes along the way. Instead of judging, expecting, or hoping for something different, try to tolerate situations for what they are.
It’s okay to feel sad, angry, joyful, and excited —sometimes all at once.

• Practice Self-Care:

You know I’m all about this! Move your body, even if it’s just a walk around the block, and allow yourself to relax—meditation is my go-to. It’s about nurturing your well-being, especially when things feel uncertain.

• Establish Routines:

Transitions can disrupt our routines, which can leave us feeling unsettled. Routines provide consistency during change, but staying flexible is key, too, so you can adapt to unexpected challenges. I journal most days, meditate, and practice being present to keep my mind from escalating stress.

• Give Yourself a Break:

It’s okay to feel sad one moment and happy the next. You don’t have to be anyone but yourself. Be honest and listen to your body—it knows what you need most. Sleep when you’re tired, go for a run or a yoga class, or turn up the music and dance if you’ve got pent-up energy. And when you need to talk, reach out to a friend, therapist, or coach. You don’t have to go through transitions alone.

If you’re going through a transition right now or thinking about transitioning and need clarity, let’s talk. Book a complimentary coaching call.

I’m here to support you as you navigate your own transitions.

Full Super Blue Moon

The full moon has long been associated with heightened emotions, sleep disturbances, and erratic behavior, giving rise to the term "lunacy" and inspiring myths like werewolves.

In both ancient mythologies and modern spiritual practices, it is seen as a time of spiritual enlightenment, where intuition is heightened and the veil between the physical and spiritual worlds is thinner, allowing for deeper insights.

The full moon is believed to be a potent moment for rituals of transformation, self-reflection, and setting intentions. While some scientific studies suggest a correlation between sleep disruptions and the full moon, the reasons remain unclear and more studies are being done.

Monday, August 19th at 11:26 am PST (2:26 pm EST), the Full Super Blue Moon in Aquarius will be exact.

So what does that mean for you?

---

Key Themes for this Full Moon:

---

1. Balance and Integration:

   • This lunation challenges us to balance Leo's self-expression with Aquarius's vision for humanity. It's a call to embody our authentic selves while recognizing our interconnectedness with others.

2. Embrace Change:

   • With the Full Moon squaring Uranus, there's a strong emphasis on change—especially unexpected, swift changes that may feel unsettling but are necessary for growth. It encourages us to embrace innovation and break free from outdated structures.

3. Reflection and Release:

   • As a Full Moon, it's an opportunity to reflect on what has been cultivated and to release what no longer serves us. The presence of Mercury retrograde amplifies the need to look back before moving forward.

4. Heightened Emotional Energy:

   • The Supermoon amplifies emotions, potentially causing mood swings or heightened sensitivity. This is a time to navigate through these emotions with awareness and patience.

5. Community and Collective Consciousness:

   • Aquarius, representing the collective, encourages us to reflect on our role within communities and groups. It's a time to consider how our actions and gifts can positively impact the world.

6. Rarity and Significance:

   • The Super Blue Moon in Aquarius is rare, the first since August 2014, making this lunation exceptionally powerful for manifesting new visions and goals.

---

Astrological Implications:

---

• Mercury Retrograde in Leo: Invites introspection and urges us to reassess before making new moves.

• Uranus in Taurus: Promotes radical shifts, particularly in areas related to stability, security, and material concerns.

• Fixed Signs Involvement: The alignment of the Moon, Sun, and Mercury in fixed signs (Aquarius, Leo, Taurus) emphasizes determination but also the need to adapt to inevitable change.

---

Practical Advice:

---

• Flow with Changes: Instead of resisting, surrender to the unfolding changes. This is a time for adaptability and open-mindedness.

• Clarify Intentions: Use the powerful energy of this Supermoon to gain clarity about your desires and let go of what hinders your progress.

• Community Focus: Consider how your actions and contributions affect the larger community, and align your goals with collective well-being.

---

This Full Super Blue Moon is a potent time to recalibrate your personal and collective intentions, embrace change, and fully express your authentic self while considering your role within the larger whole.

Love Letter

The world seems a little absurd sometimes. I try to block out the noise to avoid feeling overwhelmed, though some days are easier than others.

We live in a world

where a bronze medal can be taken away because an appeal submission was 4 seconds too late, shattering the dreams of a young athlete.

We live in a world where children suffer from relentless gunfire because they were born on the “wrong side.”

We live in a world where hatred increasingly dominates headlines, and where, despite the potential for abundance, people still go hungry every day.

Yet, we have the answer, however simple or complex it may seem.

John Lennon and many other artists have alluded to it in their work: Love is the answer.
As one of my favorite humans says, “Love Is Medicine” (Thank you, Victor).
So, how do we lean into Love when conversations and actions become heated, when we feel anger and even rage?

Love can manifest in many forms. It can be expressed as anger when confronting injustice, as silence when space is needed, as an embrace when words fall short, or as a smile, a roar, a kiss, or a gentle touch.

Love is who we are.

♥︎

Love is who we are. ♥︎

Love is one of the highest-energy forces. When we act with love, it permeates everything. Love is who we are. When you and I lean into love, fear dissipates and may even vanish.

---

“Nothing is impossible. The word itself says ‘I’m Possible”

— Audrey Helpburn

---

Love always prevails, though the path to it can be long and challenging, sometimes feeling impossible.

As Audrey Hepburn once said, “Nothing is impossible. The word itself says 'I'm Possible.'”

Love starts with you.
If you want to create a more peaceful and loving world, begin with yourself. Give yourself the love you need and desire.

• Buy yourself flowers if they bring a smile to your face,

• take a walk at sunset to marvel at the sky’s beauty,

• close your eyes and listen to the birds singing,

• take yourself on an adventure, whether across the world or to a local park, an art exhibit, or a concert.

• Dance and have fun.

• Look into the mirror and tell yourself, “I Love You” (this one might be the hardest!).

Refill your cup

until it overflows with love. When your cup overflows, you can share love effortlessly without depleting yourself. It is only when your cup overflows that you are in your prime to give and to fight for others with love.

---

“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it”

— Rumi

---

Self-love is not selfish. We must learn to receive and accept it before we can truly give it. I will leave you with a quote by Rumi: “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.”

So, what will you do in the name of Love today?

---

---

The Egg, by: Andy Weir

When I first read "The Egg" by Andy Weir, it touched my heart in ways I hadn't expected. It reminded me how deeply connected we all are and how the notion of separation is but an illusion. The poem is profound and thought-provoking, exploring themes of life, death, and our interconnectedness. Though a bit lengthy, it's worth every moment spent reading and reflecting upon its message.

---

The Egg

By: Andy Weir

---

You were on your way home when you died.

It was a car accident. Nothing particularly remarkable, but fatal nonetheless. You left behind a wife and two children. It was a painless death. The EMTs tried their best to save you, but to no avail. Your body was so utterly shattered you were better off, trust me.

And that’s when you met me.

“What… what happened?” You asked. “Where am I?”

“You died,” I said, matter-of-factly. No point in mincing words.

“There was a… a truck and it was skidding…”

“Yup,” I said.

“I… I died?”

“Yup. But don’t feel bad about it. Everyone dies,” I said.

You looked around. There was nothingness. Just you and me. 

“What is this place?” You asked. “Is this the afterlife?”

“More or less,” I said.

“Are you god?” You asked.

“Yup,” I replied. “I’m God.”

“My kids… my wife,” you said.

“What about them?”

“Will they be all right?”

“That’s what I like to see,” I said. “You just died and your main concern is for your family. That’s good stuff right there.”

You looked at me with fascination. To you, I didn’t look like God. I just looked like some man. Or possibly a woman. Some vague authority figure, maybe. More of a grammar school teacher than the almighty.

“Don’t worry,” I said. “They’ll be fine. Your kids will remember you as perfect in every way. They didn’t have time to grow contempt for you. Your wife will cry on the outside, but will be secretly relieved. To be fair, your marriage was falling apart. If it’s any consolation, she’ll feel very guilty for feeling relieved.”

“Oh,” you said. “So what happens now? Do I go to heaven or hell or something?”

“Neither,” I said. “You’ll be reincarnated.”

“Ah,” you said. “So the Hindus were right,”

“All religions are right in their own way,” I said. “Walk with me.”

You followed along as we strode through the void. “Where are we going?”

“Nowhere in particular,” I said. “It’s just nice to walk while we talk.”

“So what’s the point, then?” You asked. “When I get reborn, I’ll just be a blank slate, right? A baby. So all my experiences and everything I did in this life won’t matter.”

“Not so!” I said. “You have within you all the knowledge and experiences of all your past lives. You just don’t remember them right now.”

I stopped walking and took you by the shoulders. “Your soul is more magnificent, beautiful, and gigantic than you can possibly imagine. A human mind can only contain a tiny fraction of what you are. It’s like sticking your finger in a glass of water to see if it’s hot or cold. You put a tiny part of yourself into the vessel, and when you bring it back out, you’ve gained all the experiences it had.

“You’ve been in a human for the last 48 years, so you haven’t stretched out yet and felt the rest of your immense consciousness. If we hung out here for long enough, you’d start remembering everything. But there’s no point to doing that between each life.”

“How many times have I been reincarnated, then?”

“Oh lots. Lots and lots. An in to lots of different lives.” I said. “This time around, you’ll be a Chinese peasant girl in 540 AD.”

“Wait, what?” You stammered. “You’re sending me back in time?”

“Well, I guess technically. Time, as you know it, only exists in your universe. Things are different where I come from.”

“Where you come from?” You said.

“Oh sure,” I explained “I come from somewhere. Somewhere else. And there are others like me. I know you’ll want to know what it’s like there, but honestly you wouldn’t understand.”

“Oh,” you said, a little let down. “But wait. If I get reincarnated to other places in time, I could have interacted with myself at some point.”

“Sure. Happens all the time. And with both lives only aware of their own lifespan you don’t even know it’s happening.”

“So what’s the point of it all?”

“Seriously?” I asked. “Seriously? You’re asking me for the meaning of life? Isn’t that a little stereotypical?”

“Well it’s a reasonable question,” you persisted.

I looked you in the eye. “The meaning of life, the reason I made this whole universe, is for you to mature.”

“You mean mankind? You want us to mature?”

“No, just you. I made this whole universe for you. With each new life you grow and mature and become a larger and greater intellect.”

“Just me? What about everyone else?”

“There is no one else,” I said. “In this universe, there’s just you and me.”

You stared blankly at me. “But all the people on earth…”

“All you. Different incarnations of you.”

“Wait. I’m everyone!?”

“Now you’re getting it,” I said, with a congratulatory slap on the back.

“I’m every human being who ever lived?”

“Or who will ever live, yes.”

“I’m Abraham Lincoln?”

“And you’re John Wilkes Booth, too,” I added.

“I’m Hitler?” You said, appalled.

“And you’re the millions he killed.”

“I’m Jesus?”

“And you’re everyone who followed him.”

You fell silent.

“Every time you victimized someone,” I said, “you were victimizing yourself. Every act of kindness you’ve done, you’ve done to yourself. Every happy and sad moment ever experienced by any human was, or will be, experienced by you.”

You thought for a long time.

“Why?” You asked me. “Why do all this?”

“Because someday, you will become like me. Because that’s what you are. You’re one of my kind. You’re my child.”

“Whoa,” you said, incredulous. “You mean I’m a god?”

“No. Not yet. You’re a fetus. You’re still growing. Once you’ve lived every human life throughout all time, you will have grown enough to be born.”

“So the whole universe,” you said, “it’s just…”

“An egg.” I answered. “Now it’s time for you to move on to your next life.”

And I sent you on your way.

---

As you ponder the message of "The Egg," consider these questions to deepen your reflection:

1. How does the idea of reincarnation and living every human life change your perspective on your own experiences and actions?

2. What emotions arise when you think about the interconnectedness of all lives and the concept of universal empathy?

3. How might this poem influence the way you view and interact with others in your daily life?

4. In what ways can understanding that we are all one help you cultivate compassion and forgiveness towards yourself and others?

Reflect on the above questions, ponder their significance, and contribute your insights in the comments section below.