Homebuilders – Staying afloat through winter

I first came across this idea as a “dopamine menu” – a way to bring awareness to healthier sources of dopamine in a world full of quick-fix hits. I’ve adapted the concept into a Stay Afloat Menu to help navigate the winter blues.

Personally, I always find winter tough. The cold mornings, short days and grey skies can zap motivation and make it harder to do the things that usually support our wellbeing. In winter, we often have to be more intentional about looking after our mental health especially when it comes to things like movement, connection and getting outside. That’s where this menu comes in.

Keep it somewhere visible – on the fridge, by your bed, near your desk – as a gentle prompt to do something (even something small) that helps boost your mood. It won’t always feel easy or natural but coming out of the other side of winter with your mental health intact makes the extra effort worth it.

Stay Afloat Menu

Appetizers
Quick, easy mood-lifters to start your day or pick you up.
• Hot shower or bath, and finish with 30 seconds of cold water for a natural dopamine kick
• Make your favorite hot drink – coffee, tea, hot chocolate, matcha
• Get 10 minutes of natural light or use a light therapy lamp
• Do a short, guided meditation or a quick body scan
• Send a meme or voice note to a friend
• Do a face mask or skincare ritual
• Tidy one small space like your bedside table or a cluttered bench.

Mains
The hearty stuff that has a big impact.
• Move your body: walk, dance, stretch, yoga, gym; whatever feels doable
• Cook a warm, nourishing meal
• Socialise – meet a friend, call someone, go to a group
• Journal your thoughts or make a gratitude list
• Work on a creative project or hobby
• Get outside into nature – even a short walk helps

Sides
Small things to layer into daily life to make it more enjoyable.
• Put on a feel-good playlist (or lo-fi background beats)
• Light candles, turn on fairy lights or cozy lighting
• Listen to an audiobook or podcast while cleaning/cooking
• Have a “washing party” with a friend on FaceTime
• Use essential oils or your favorite scent
• Put on your comfiest or favorite clothes, even if you’re staying home

Desserts
Little treats to indulge in – lovely in moderation.
• Binge a comfort TV show or nostalgic series
• Treat yourself to something (online or local shop therapy)
• Have your favorite snack, sweet treat or takeaway
• Watch TikToks, reels or funny videos
• Play a game (video, mobile or board)