India, April 18 -- Small pleasures run extra small these days. We jump at every little notification, Reel, impulse buy and cheese-smothered appetiser. It leaves us all in a paradox: Overstimulated but also unsatisfied. And stuck in a cycle of fleeting thrills.

Life coaches everywhere are advising us to build a dopamine menu, a collection of triggers that spark deeper, longer-lasting joy. It's a new name for an old hack. Psychologists used to call it behavioural activation - ways to do what's best for you, rather than what you feel like doing in the moment. But Dopamine Menu has a nicer ring to it, doesn't it? A list of healthy instant indulgences along with delights that can be slowly savoured. Here's how to set it up.

Starters: Quick b...