My Happiness Menu: Simple, Sensory-Friendly Ways to Boost Dopamine, Oxytocin, Serotonin, and Endorphins

Estimated reading time: 4 minutes

Some days your body and mind need a little extra care. The Happiness Menu is a printable list of quick, research-backed actions paired with the specific feel-good chemical they boost – dopamine for motivation, oxytocin for connection, serotonin for calm, and endorphins for joy. Our guide will help you match your symptoms to the responsible neurotransmitter. Once you know what you’re lacking, use the menu to choose something to boost your system.

Why this matters for neurodiverse families

Neurodiverse brains experience emotion and sensation differently. We often need help matching our symptoms to a cause. That’s where the guide comes in handy. When I’m not feeling great, I can pull out the guide to find out which neurotransmitter (or two) is the culprit. If my kids are procrastinating or acting irritable, I can give them the guide and ask them what they need to feel better.

Once we know which neurotransmitter we’re low on, the Happiness Menu gives us a quick list of easy actions to get back on track.

Autism and ADHD dopamine and serotonin deficiencies

Research has shown that individuals with ADHD and autism have lower levels of dopamine and serotonin.

In autistic individuals, lower dopamine levels and lower dopamine signalling in areas like the prefrontal cortex are linked to difficulties with social cognition, executive function, and repetitive behaviours.

Lower baseline levels of dopamine in individuals with ADHD make it harder for them to anticipate and be motivated by future rewards. This can lead to a cycle of seeking out activities that provide an immediate dopamine boost (even if those activities are unhealthy).

Similarly, people with ADHD may have lower serotonin levels or other dysfunctions within the serotonin system, which contribute to symptoms like impulsivity, mood swings, and difficulty making decisions.

For autistic people, serotonin is more complicated. Autistic people often have elevated levels of serotonin in the blood (a condition known as hyperserotonemia), but lower than normal levels of serotonin in the brain. This imbalance has been linked to problems with mood, sleep, and social behaviour. A quick science lesson: about 90% of the body’s serotonin is made in the gut and then stored in platelets. This is called peripheral serotonin. This serotonin is involved in digestion, blood clotting, immune response, and heart function. The other 10% of the body’s serotonin is produced in the brain. This is called central serotonin. Central serotonin is what acts as a neurotransmitter, regulating mood, sleep, appetite, memory, and learning. Autistic people are generally high in peripheral serotonin but low in central serotonin.

Self-care matters

Taking care of ourselves – and that includes our minds – makes us better able to worship Allah and to fulfil our responsibilities.

Every week, I plan our meals, thinking about including vegetables, and accounting for how much time we’ll have. I make sure that no matter how busy our week is, we get the nutrition our bodies need. Eating is something humans need to do.

I think of our Happiness Menu the same way. We don’t just take care of our bodies – we take care of our mind and soul as well. If we’re struggling mentally (like during autistic burnout), I can use our Happiness Menu to meal plan. Each action counts as a meal. We need to plan three good meals a day, balancing the neurotransmitters according to our personal needs. Under normal circumstances, I use the Happiness Menu as a guide to pick us up when we’re feeling low. You can think of it like ordering takeout when we need a specific feel-good chemical.

For example…

If I’m feeling low on dopamine (motivation and reward), making a list and checking things off is my go-to. I set a 5-minute timer and see how many items I can cross off before it beeps. Dopamine snowballs: when you get some, you immediately want more.

If I need oxytocin, I always find my youngest child and give him a huge hug. Reading the Qur’an is my other favourite activity that I make sure to do every day.

For serotonin, being outdoors is always a good option. I love being in the rain, and I guess that counts as a cold shower, which is another serotonin-boosting activity!

By far, the thing that’s most effective for me when I’m feeling down is to exercise. Working out increases endorphins, as well as dopamine and serotonin, so although it sometimes takes longer, it’s a 3-for-1 activity.

What do you or your kids usually get low on: dopamine, oxytocin, serotonin, or endorphins? And what do you do to feel better?