The craft, infrastructure, and history of email and newsletters — read through dated artifacts.

Category: General (page 14 of 25)

How Email Became the Most Intimate Publishing Platform

There is a particular kind of silence that falls when you open a newsletter you actually want to read. Not the promotional drivel from a department store, not the automated receipt from a shoe company—real mail, from a real person, who sat down and decided you were worth writing to. It is, I think, the closest thing we have to being handed a folded note in class. The rest of the internet performs for crowds. Email whispers.

Person typing on laptop in quiet room

The Paradox of the Crowded Inbox

Let us acknowledge the obvious objection: most email is garbage. The average inbox is a landfill of discount codes and subject lines written by people who believe punctuation marks convey urgency. LIMITED TIME!!! As if exclamation points were a diminishing resource and the sender had hoarded them.

But this is precisely what makes the good stuff stand out. The medium’s degradation has created a strange kind of aristocracy—those writers who still treat your inbox as a doorstep rather than a dumping ground. When someone sends you a piece of writing worth reading, delivered past all the noise, the gesture carries weight. It is a small act of defiance against the medium’s own chaos.

I have a folder—yes, I am the sort of person who still uses folders—called “Keep.” Into it goes the letters that made me pause, the ones I read twice, the ones that felt like they had been written for me specifically. I suspect you have something similar, even if it is just a habit of not deleting certain messages. We hoard the good ones because they are rare in a way that blog posts and tweets are not.

A Brief and Selective History

Email was not designed to be intimate. Ray Tomlinson, who sent the first network email in 1971, reportedly does not remember what the message said—probably something forgettable, like “QWERTYUIOP.” It was a technical proof of concept, not a literary endeavor. For decades, email remained what its name suggested: electronic mail. Functional. Bureaucratic. The digital equivalent of interoffice memos typed on onionskin.

Then something shifted. The early internet had been a public square—bulletin boards, Usenet groups, chat rooms where everyone could see everyone else’s words. Email was the private room off the hall. You could say things there that you would not carve into the public wall. And writers, who have always needed somewhere private to be honest, began to notice.

The first great wave of email writing came in the 1990s, when people forwarded long chains of commentary to small groups. Then blogs arrived and made everything public again. Social media followed, broadcasting every thought to the widest possible audience. Email retreated into the background—old-fashioned, unglamorous, the landline of digital communication.

And yet.

Vintage letter and pen on desk

The Newsletter Renaissance

Sometime around 2015, a curious thing happened. Writers began returning to email not as an afterthought but as a primary venue. The reasons were partly practical—algorithms on social platforms had become unreliable gatekeepers, and ad-driven media was eating itself—but the reasons were also philosophical. Email, it turned out, offered something no feed could: an address.

When you subscribe to a newsletter, you hand someone a key to your door. You are not scrolling past them in a crowd. You are asking them to knock. This arrangement changes the writer’s obligation entirely. A blog post is a flyer on a telephone pole. A newsletter is a letter slid under a specific door. The writer knows this. The reader knows this. The whole relationship is different.

Platforms like Substack and Mailchimp have made the mechanics easy, but the appeal is older than any platform. It is the appeal of direct address. Of being spoken to, not at. Of receiving something that does not ask you to click, share, or engage—but simply to read.

The Economics of Attention

We have spent two decades building an attention economy that treats focus as a resource to be strip-mined. Notifications, auto-play videos, infinite scroll—all designed to keep you in the public square, where your attention can be harvested and sold. Email is the opposite architecture. It is a closed door. You choose when to open it.

This is why email writing hits differently. The writer is not competing for your attention in a scrolling coliseum. They are waiting, politely, in a queue you control. The power dynamic flips. You decide when to read, whether to reply, whether to stay subscribed. The writer must earn that renewal with every issue—not through clickbait, but through trust.

Trust is a slow currency. It compounds. And unlike follower counts or page views, it cannot be faked or bought in bulk. You can pay for email subscribers, sure, but you cannot pay for the ones who actually open each message. That ratio—opens to sends—is the most honest metric in digital publishing, precisely because the audience has to opt in every single time.

Why Intimacy Requires Exclusion

Here is an uncomfortable truth: intimacy requires a boundary. You cannot be intimate with everyone. The appeal of email is that it is, by definition, a closed list. Not everyone is there. Not everyone can see what was written. The message does not exist in public until someone screenshots it and drags it into the open—which is a violation, not a feature.

This is why email newsletters feel different from tweets or Instagram posts, even when the same person writes them. The public internet is a party. Email is a conversation after the party, when the dishes are drying and only the people you actually like are still sitting in the kitchen.

Writers who understand this do not simply copy their blog posts into an email template. They adjust their register. They include asides, confessions, small observations that would seem too slight for a public post but land perfectly in a letter. They acknowledge the reader as an individual, not an audience. The best newsletter writers have a voice that sounds like it is being spoken at normal volume, in a room with the door closed.

Person reading on tablet in comfortable chair

The Letter Versus the Post

I have been using “newsletter” as a concession to convention, but the word is a problem. A newsletter implies news—dispatches, updates, items of general interest. The best email writing is rarely newsworthy in that sense. It is more like a letter: personal, digressive, unconcerned with being timely in the way a headline demands.

The literary tradition here is long and distinguished. Flannery O’Connor’s letters are as sharp and considered as her published fiction. Rilke’s Letters to a Young Poet became a canonical text precisely because they were addressed to one person, not a crowd. There is something about the letter form that encourages honesty—perhaps because the writer is not performing for posterity but simply trying to reach a specific reader across a specific distance.

Email revives this tradition with a modern convenience that earlier letter writers would have envied. You can write, send, and receive a reply in the same hour. But the form still retains the letter’s essential quality: it is addressed. It goes somewhere specific. It has a destination, which means it has a relationship embedded in its very structure.

The Fragility of the Private Channel

Of course, email’s intimacy is also its vulnerability. The same closed channel that protects honest writing also makes it difficult to discover. A newsletter cannot go viral in the way a tweet can—its circulation depends entirely on readers caring enough to share it manually, one person at a time. Growth is slow. The word “organic” has been abused by marketers, but in this case it is accurate: a newsletter grows the way a garden grows, not the way a fire spreads.

There is also the platform problem. Most email writers depend on infrastructure they do not own—Mailchimp, ConvertKit, Substack, Gmail itself. These platforms can change their terms, their algorithms, their spam filters, their pricing. The writer who built an audience on someone else’s server is always, in some sense, a tenant. The landlord may be benevolent, but the lease is month-to-month.

And yet, for all these risks, writers keep choosing email. They choose it because the trade-off is worth it. They trade reach for depth, virality for loyalty, publicity for privacy. In an era when everything is published and nothing lasts, email offers the strange consolation of being read carefully by people who chose to be there.

FAQ

Is email really different from publishing on a blog or social media?

Yes, in both structure and psychology. A blog post is public and passive—it sits on a page waiting for visitors. A social media post is public and pushed—it appears in feeds designed to maximize engagement. Email is private and delivered—it arrives in a personal space that the reader controls. This changes how writers write and how readers read.

What makes a good email newsletter distinct from a bad one?

The bad ones treat your inbox as a marketing channel. The good ones treat it as a correspondence. The distinction is not about format or subject matter—it is about whether the writer respects the reader’s time and attention. Good newsletters are consistent in voice, modest in frequency, and generous in spirit. Bad ones are loud, frequent, and transactional.

Can email writing be considered real writing?

Only if you consider letters, essays, and serial fiction to be real writing—which is to say, yes. Some of the best English prose is found in correspondence. The medium does not disqualify the work. If anything, the constraints of email—its informality, its directness, its expectation of brevity—can sharpen a writer’s instincts the way any form constrains and refines.

The Door That Closes

I keep coming back to that image: the door that closes. The public internet will never offer you one. It is all doors open, all the time, all welcome, all noise. Email is the room where you can hear yourself think—and where someone else can hear you, too, without the whole world listening in.

This is why email persists. Not because it is old, or because it is technically simple, or because no one has built a better alternative. It persists because there is a kind of writing that only makes sense when it is sent, not posted. A kind of reading that only happens when the door is closed. A kind of voice that only emerges when the writer knows exactly who they are talking to.

The most intimate publishing platform turns out to be the oldest digital one. There is probably a lesson in that, if you care to look for it. But I will not tell you what it is. Some things arrive better in the mail.

Why Newsletters Are the Best Thing Happening in Media

There is a particular satisfaction in watching an industry correct itself. For years, media outlets chased scale—vast, undifferentiated audiences who would linger just long enough to be served an advertisement for mattress toppers or meal kits. The metrics were intoxicating while they lasted. Page views, unique visitors, time on site. We built cathedrals to engagement and filled them with listicles. And then, quietly, the congregations wandered off.

Stack of newspapers representing traditional media

The Unraveling of the Attention Economy

Sometime around 2016, the arithmetic started to look grim. Facebook changed its algorithm, and traffic to publishers dried up like a creek in August. Google’s AMP framework made everything fast and also, somehow, invisible. Ad rates continued their descent toward the center of the earth. And the people who made things—writers, reporters, essayists—found themselves performing for an algorithm that did not care whether they lived or died.

The attention economy, it turned out, had a attention span problem. Readers were not reading. They were scrolling, skimming, bouncing. The average time spent on an article was measured in seconds, which is not enough time to make a point, let alone change a mind. Publishers responded by making shorter things, then shorter things still, until we arrived at the natural endpoint: tweets. Two hundred and eighty characters of capitalization and outrage, signifying nothing much at all.

It was, to use a word that has been drained of all meaning by corporate press releases, unsustainable.

Enter the Newsletter

And yet. In the middle of all this contraction, something odd began to happen. People started paying for words again. Not many words, and not many people, but enough to matter. Newsletters—those ancient artifacts of the early internet, the stuff of Listserv and dial-up connections—began to reappear. At first, it was a trickle. Then a flood.

The numbers tell part of the story. Substack, the platform that has become shorthand for this whole movement, reported that its top writers were earning hundreds of thousands of dollars a year directly from readers. But the real story is not about the outliers. It is about the middle—the thousands of writers earning enough to justify the work, to keep reporting and thinking and writing without asking permission from an editor who answers to a publisher who answers to an advertiser who answers to no one in particular.

Person typing on a laptop, representing newsletter creation

What Makes Newsletters Different

The obvious answer is that newsletters arrive in your inbox, which is a different psychological space than a social media feed. Your inbox is yours. You chose to receive these words. You can read them or ignore them, but they will not be displaced by someone’s vacation photos or a promoted post about cryptocurrency. There is a contract, implicit but real, between writer and reader.

Direct Relationships

For decades, media companies insisted that they had a relationship with their audience. They did not. They had a relationship with some audience, aggregated and anonymous. The newspaper on your doorstep was the same newspaper on your neighbor’s doorstep. The homepage was the same homepage for everyone. The metrics were averaged. The comments, when they existed, were a free-for-all.

A newsletter is different. When someone subscribes to your newsletter, they are saying: I want to hear from you, specifically. Not from your publication. Not from your brand. From you. This is a radical act in an economy built on interchangeable content and fungible attention.

Economic Honesty

The advertising model requires scale. Scale requires breadth. Breadth requires compromises—on voice, on subject, on depth. A newsletter can be small and still work. A writer with five thousand subscribers paying five dollars a month is making twenty-five thousand dollars a month. That is a living. Not a fortune, but a living. And it is derived entirely from the value of the writing itself, without the intermediation of an ad sales team.

This is not utopian. It is simply honest. The writer writes. The reader reads. The money flows between them. No one is pretending that the audience exists primarily to be sold to another party.

Editorial Freedom

There is a particular freedom in writing without a headline test. No one is asking you to split-test your subject lines or optimize your paragraphs for engagement. You can write long or short, serio-comic or deadpan. You can follow a thread for three thousand words or three sentences. The form accommodates the writer rather than the other way around.

This is not to say that all newsletters are good. They are not. Many are mediocre, some are terrible, and a few are actively harmful. But the best of them—the ones that justify the whole enterprise—possess a quality that has been largely absent from mainstream media: voice. Not the manufactured voice of a brand, but the actual voice of a person thinking out loud.

Person reading on a tablet, representing newsletter consumption

The Counterarguments

There are objections, and some of them are sound. Newsletters are insular by nature. They preach to the converted. They do not reach the unconverted. The New York Times reaches people who do not already agree with it—or at least, it has the chance to. A newsletter about progressive politics will only ever reach people who subscribed to a newsletter about progressive politics. This is a real limitation.

There is also the matter of quality control. Newsrooms, whatever their flaws, have editors. They have fact-checkers. They have layers of review that catch errors, dampen excess, and occasionally save writers from themselves. A newsletter is only as good as the person writing it, and that person is often tired, often rushed, and often wrong.

And then there is the fragmentation problem. When everyone has a newsletter, the public square empties out. We retreat into our inboxes, reading only what we have chosen to read, and the possibility of accidental encounter—the piece you did not expect, the argument you did not want to hear—diminishes.

These are serious concerns. But they are also, I think, overstated. The public square was never as public as we liked to believe. And the serendipity of the homepage was always more theoretical than actual. You did not stumble upon good writing by accident; you stumbled upon whatever the algorithm chose to surface. That is not the same thing.

Why This Moment Matters

What makes newsletters significant is not that they are new. They are not. What makes them significant is that they represent a correction—a swing of the pendulum back toward a model that values depth over breadth, loyalty over reach, and voice over neutrality.

For a long time, media operated under the assumption that the internet demanded a new kind of writing: faster, shorter, more shareable. This assumption was wrong. The internet demanded different writing, and we conflated different with worse. Newsletters are proof that the demand was always for writing that respects the reader’s intelligence and time—not writing that treats the reader as a unit of consumption.

The writer Ben Smith, writing in The New York Times, noted that the newsletter boom was partly a reaction to the failures of traditional media organizations. But it was also, more fundamentally, a reaction to the failure of the attention economy itself. We built a system optimized for distraction, and then we were surprised when people felt distracted.

The Future, Such as It Is

I am not naive about where this goes next. The newsletter market will become saturated. Platforms will consolidate. Some of the best writers will be lured back into traditional media organizations with large paychecks and the promise of editorial support. The economics will tighten. The churn will increase. And the whole thing will feel, for a while, like a bubble that has finally burst.

But the underlying shift will remain. Readers have discovered that they are willing to pay for writing they trust. Writers have discovered that they can make a living without an intermediary. The relationship between the two has been made direct, personal, and—in the best sense—small. That is not nothing. That is, in fact, the most encouraging thing to happen in media in a very long time.

The question is not whether newsletters will replace traditional media. They will not. The question is whether they can exist alongside it, offering an alternative model that keeps the pressure on established outlets to do better. And the answer, I think, is yes. The inbox is not the only place where good writing happens. But it is, for the moment, the place where the most interesting writing is happening.

FAQ

Are newsletters really replacing traditional media?

No, and they should not be expected to. Newsletters are a complement to traditional media, not a replacement. They fill gaps—particularly in opinion, analysis, and niche reporting—that mainstream outlets have left open. But they lack the infrastructure for investigative journalism on the scale that a major newspaper or magazine can sustain.

How do newsletters make money if they are free?

Many do not. Free newsletters often operate as marketing vehicles for paid products, consulting services, or other revenue streams. Others rely on advertising or sponsorships, though this is more common for newsletters with very large audiences. The most straightforward model is the paid subscription, where readers pay directly for access to the writing.

Is starting a newsletter still worth it in 2024?

That depends on what you mean by “worth it.” If you mean: will it make you wealthy? Probably not. The market is crowded, and the days of easy subscriber growth are largely behind us. But if you mean: will it give you a direct channel to readers, editorial control over your work, and the possibility of earning a living from writing? Then yes, it is still worth it—provided you have something to say and the discipline to say it regularly.

I Let AI Edit My Therapy Journal. Here’s What Terrified Me.

The Setup: Why I Even Tried This

Three weeks ago, I was sitting in my therapist’s office describing the same anxiety spiral I’d described the week before. Not the same situation. The same spiral. And my therapist, who is patient and good at her job, gently pointed out that I might benefit from doing more reflective work between sessions. She didn’t say “use AI.” She said “notice patterns.”

I Let AI Edit My Therapy Journal. Here's What Terrified Me.
I Let AI Edit My Therapy Journal. Here’s What Terrified Me.

I went home and thought about this. I have a therapy journal. Chaotic thing. Stream of consciousness mixed with genuine insight, all of it tangled together like headphone cables in a pocket. I’d read somewhere that Anthropic Claude 3.7 release and capabilities had new thinking capabilities that could actually sit with something for a while before responding, and I wondered: what if I fed Claude my journal entries and asked it to help me see what I was actually saying beneath what I was saying?

I knew this was weird. I did it anyway.

Illustration for I Let AI Edit My Therapy Journal. Here's What Terrified Me.
Illustration for I Let AI Edit My Therapy Journal. Here’s What Terrified Me.

The Process: What Actually Happened

The setup was simple. Every few days, I’d copy a journal entry into Claude. I wasn’t asking for therapy or diagnosis. I was asking: what do you notice? What keeps showing up? Where’s the pattern? The extended thinking mode meant Claude could spend real time with the material, following the threads instead of just matching surface words to something familiar.

The responses were strange. Not in a “this is obviously written by a machine” way. Strange in a “this is like getting notes from someone who’s been listening very carefully while you talk” way. Claude would pull out something I’d mentioned once in passing three entries ago and ask why it had stopped appearing. It would notice that I used certain language when I was in different emotional states. It would point out when I was being unusually kind to myself or unusually harsh.

Three weeks of entries. Dozens of exchanges. I started showing up to my therapy sessions with actual patterns mapped out instead of just vague feelings of repetition. My therapist didn’t ask where the clarity came from at first. When I told her, she paused for exactly long enough that I knew she was thinking about it properly, not just reacting.

The Data: It Actually Works (Sort Of)

I looked into the research after the fact. According to a study from the University of Melbourne that wrapped up last year, people who combined journaling with AI reflective prompts reported 27 percent more emotional clarity than people who just journaled alone over an eight-week period. That’s a real number. Not huge, but real. And it aligns with what I experienced. The clarification wasn’t from Claude telling me what to feel. It was from having something sit with my thoughts long enough to help me see the architecture of them.

There’s also broader context here. Stanford HAI 2025 AI and mental health report found that about a third of Gen Z adults in the U.S. have used AI chatbots as either a replacement for or alongside actual mental health support. A third. That’s not a fringe thing. That’s a lot of people doing exactly what I did, minus the therapy session to catch and correct whatever went wrong.

The American Psychological Association got concerned enough about this last November to issue a formal ethics advisory. Therapists are now dealing with patients who’ve run their session notes through an AI before the next appointment, reinterpreting what happened, adding layers of AI-generated meaning on top of actual therapeutic work. It’s happening enough to warrant a warning.

The Moment I Got Scared

Here’s where I need to be honest about what actually frightened me.

It wasn’t the moment Claude said something wrong. It wasn’t a misinterpretation or a moment where the AI got tone-deaf. I would have actually felt better if that had happened, because then I could have dismissed the whole thing as obviously limited.

It was the moment Claude said something so precisely right that I realized I’d been hoping it would be wrong. I’d written about something I’d been avoiding. Claude noticed. Claude named it. Claude was gentle about it. And I felt this sharp little spike of relief, which was immediately followed by a question I sat with for about an hour: what am I actually getting relieved about?

The relief was partly good. Someone saw me. But part of it was the relief of outsourcing the hard work. My therapist would have said something similar, probably. But my therapist would have also waited to hear how it landed with me before moving forward. Claude would have just kept going, and I would have kept consuming that analysis, and I might have convinced myself that I’d done the work when what I’d done was watched someone else do it.

That’s the terrifying part. Not that AI gets it wrong. That it gets it right enough to feel like a substitute for the actual difficult process of sitting in confusion and working your way through it yourself.

What I’m Still Figuring Out

I’m not saying don’t do this. I’m saying: do it with your eyes open. The Crisis Text Line reported that AI triage reduced wait times for human counselors by about a third, which is genuinely helpful for people in crisis. But there’s also an eight percent error rate on emotional classification, which doesn’t sound like much until you’re the person misclassified. Real tools and real risks, living in the same space.

What I’ve landed on is this: Claude didn’t replace my therapy sessions. It supplemented them in a way that was actually useful. But it also tempted me toward something that looked like the work without being the work. The clarity I got was real. The patterns were real. But some of what I learned only stuck because I then had to talk about it with another human and hear how it actually landed.

The three weeks are over. I’m still thinking about what happened. I’m thinking about who gets access to this kind of reflective tool and who doesn’t. I’m thinking about all those Gen Z adults using AI as mental health support when they can’t access or afford actual therapists, and how that’s both a genuine solution and a band-aid on a bigger problem. I’m thinking about the gap between clarity and change, and how closing one doesn’t automatically close the other.

I’d like to know what you think, actually. Have you used AI for any kind of emotional processing? What did you notice about it? I’m still figuring this out, and I don’t think I’m alone in that.

I Let AI Edit My Therapy Journal for Three Weeks. Here’s What Terrified Me.

The Experiment That Seemed Harmless

I’ve kept a therapy journal for five years. It’s messy, repetitive, sometimes illegible. My therapist says that’s the point. So when Claude 3.7 Sonnet dropped in February with this new extended thinking mode, the one that can supposedly reason through complex emotional nuance for up to 128,000 tokens before even responding, I thought: what if I had an AI editor first? Not replacing therapy. Just polishing my thoughts before I brought them to my actual sessions.

Three weeks seemed like a reasonable test run. I’d write my entries the same way I always did. Then I’d paste them into Claude and ask it to help me organize my thoughts, spot patterns, maybe clean up the circular thinking. It felt productive. Clinical. Safe.

It was neither of those things.

The Seduction of Coherence

Here’s what happened: Claude made my journal entries sound like something I’d actually want to read. It didn’t change the core content, but it smoothed the edges. Consolidated repetitive spirals into neat bullet points. Reframed my anxieties using the kind of psychological vocabulary that makes you feel understood and slightly less broken.

By week two, I noticed I was writing my original entries differently. I was pre-editing for the AI. My thoughts became less tangled because I was already anticipating how they’d be organized. Less raw. The messiness that my therapist had spent years teaching me was actually important started disappearing on its own.

And here’s the part that genuinely scared me: it felt better. That organized version of my mental state was easier to sit with. The AI wasn’t making things up or gaslighting me. But it was making my internal experience more palatable. Digestible. I realized I’d been using AI to create distance from exactly the kind of unrefined emotional data that actually matters in therapy.

A 2025 study from the University of Melbourne found that journaling combined with AI reflective prompts actually did improve emotional clarity scores by 27% over eight weeks compared to journaling alone. But clarity and honesty aren’t always the same thing. Clarity can be a form of self-deception when it comes too early.

What I Learned About AI and Emotional Labor

The thing about extended thinking mode is that Claude could genuinely sit with my contradictions. It could hold multiple conflicting feelings at once without immediately resolving them. That’s actually valuable. But the more sophisticated the AI got at reflecting my emotional complexity back to me, the less I felt I needed to bring that complexity to my therapist.

According to the Stanford HAI 2025 AI and mental health report, about 31% of Gen Z adults are already using AI chatbots as either a replacement for or supplement to actual mental health support. I became part of that statistic almost by accident.

The American Psychological Association started warning practitioners in November 2025 about exactly this problem. Patients were coming to therapy sessions with AI-processed versions of their own experiences. Therapists couldn’t distinguish between what the patient actually felt and what had been smoothed and reframed by a language model. The therapeutic relationship depends on encountering the raw material. Pre-processing it changes everything.

The Honest Reckoning

I showed my therapist what I’d been doing on week three. She didn’t tell me to stop. But she asked me why I felt like my thoughts needed permission from an AI before they were worth bringing to therapy.

That question stayed with me. I think part of it was control. Therapy involves showing someone the chaos inside your head and trusting them to help you make sense of it. That’s terrifying. An AI lets you curate first. You maintain some authority over your own narrative. You’re not as vulnerable.

But vulnerability is the whole point. My therapist’s job isn’t to tell me I’m making sense. It’s to sit in the confusion with me until something shifts. An AI that makes sense too quickly is actually working against that process.

There’s also something unsettling about the Crisis Text Line’s 2025 data. AI-assisted triage cut response wait times by 34 percent, which matters when someone is in crisis. But emotional misclassification happened in 8 percent of cases. Eight percent sounds small until you’re the person being misunderstood in a moment when you need to be understood most.

What Actually Worked

I didn’t stop using Claude entirely. But I changed how. Now I use it after therapy, not before. I ask it to help me understand what my therapist and I discussed. To find the through-lines across multiple sessions. That’s different. That’s synthesis, not filtering.

The extended thinking capability is genuinely useful for this. It can hold weeks of context and spot patterns I’d take much longer to notice alone. But it’s working in service of something that already happened in therapy, not replacing the human part.

What scared me wasn’t that AI is bad at emotional understanding. It’s that it’s getting good enough to be seductive. Good enough that you can convince yourself you’re doing the work when you’re actually just creating a more comfortable distance from it. Good enough that the improvement in clarity feels like progress even when it’s avoidance.

The real question isn’t whether AI can help with mental health. It clearly can, in specific contexts, with real limitations. The question is whether we’re going to be honest about those limitations with ourselves. Whether we’re going to notice when convenience starts looking like wisdom.

I’m curious what’s happened to you if you’ve tried something similar. Not to convince you of my conclusion, but because I might be wrong. I’ve been wrong about technology before. Tell me about it if you’re willing. That part still requires a human.

The Dopamine Menu Changed My Approach to Lazy Days (Sort Of)

How a TikTok Trend Found Its Way Into My Notes App

I first heard about the dopamine menu sometime in December, probably while scrolling through TikTok at midnight when I should have been sleeping. You know the vibe. Some wellness creator with excellent lighting was talking about tiered lists of activities, ranked by how much effort they require versus how good they make you feel. It sounded like productivity theater to me at first, the kind of thing that works for exactly three days before you forget about it entirely.

The Dopamine Menu Changed My Approach to Lazy Days (Sort Of)
The Dopamine Menu Changed My Approach to Lazy Days (Sort Of)

Then January hit. You know, when motivation dies and the world outside your window becomes aggressively gray. I found myself staring at my laptop at 2 p.m. on a Wednesday, paralyzed by the gap between what I wanted to do and what I could actually manage. The dopamine menu kept creeping back into my mind. So I did what I always do when I’m genuinely stuck: I started taking notes on whether it was nonsense or actually useful.

Illustration for The Dopamine Menu Changed My Approach to Lazy Days (Sort Of)
Illustration for The Dopamine Menu Changed My Approach to Lazy Days (Sort Of)

What This Thing Actually Is (Beyond the Buzzword)

The concept blew up on social media, but it didn’t start there. An ADHD coach named Jaclyn Paul developed the framework specifically for people whose brains struggle with executive function. Basically, you build a menu of activities organized by difficulty level and reward potential. Low-effort, high-reward stuff sits at the top. Things that require serious motivation sit below. The idea is that on the days when your brain feels like oatmeal, you have a pre-made list of genuinely doable things that might actually move the needle on how you feel.

The trend took off hard in 2025. Google searches for “dopamine menu” jumped 420% year-over-year by January alone. That’s the kind of number that tells you something resonated with people, whether that’s because it actually works or because we’re all desperately looking for any framework that promises relief from motivation bankruptcy.

Here’s the part that made me take it seriously, though. The clinical research isn’t just marketing speak. The underlying strategy, behavioral activation, has been studied for years. A recent meta-analysis in the Frontiers in Psychology behavioral activation meta-analysis looked at 34 different studies and found that behavioral activation strategies actually do reduce depressive symptoms with moderate effect sizes. That’s not placebo territory. That’s real.

I Built One and Here’s What Happened

I made my menu while sitting in a coffee shop, which in retrospect was probably the wrong move because I got distracted and ended up organizing it too aggressively. But here’s what I actually put on it:

Top tier (five-minute jobs): scroll my camera roll and laugh at old photos, text one person something funny, make tea the fancy way, watch the first ten minutes of a comfort show, stand outside for five minutes. These are the things that require almost nothing and somehow still feel like self-care.

Middle tier (20-30 minute efforts): take a walk around the block, call a friend, do stretches while listening to music, cook something simple, write in my journal for real. Slightly more friction, but still genuinely manageable on bad days.

Bottom tier (the aspirational stuff): go to the gym, finish a creative project, reorganize a room, have a genuinely productive work session. These are the things I want to do when my brain is working properly.

The first time I actually used it was a Tuesday when I woke up feeling like I’d been hit by a truck made of sand. Instead of staring at my to-do list and feeling terrible, I opened my phone and looked at tier one. I made tea. I texted my friend something ridiculous. I watched the opening credits of the show I’m currently crawling through. By 10 a.m., something had shifted. Not dramatically. Not like I suddenly became a functional human being. But the paralysis had cracked a little.

Where This Works and Where It Doesn’t

Here’s my honest take after three months of using this thing sporadically: it works as a reset button, not a solution. On days when my motivation is genuinely flatlined, having a premade list of low-stakes wins breaks the inertia. That matters. But it only matters if you actually made the menu when you were feeling relatively normal, and if you actually check it when you’re struggling. I’ve definitely had weeks where I forgot about it entirely.

The research supports this selective effectiveness. The CDC ADHD data and statistics showed that an estimated 15.5 million American adults have ADHD as of 2025, and diagnoses have jumped 25% since 2020, partly because telehealth made getting assessed more accessible. For a lot of these people, behavioral scheduling tools have become mainstream in treatment alongside medication. That’s real clinical integration, not just trend cycling.

The American Psychiatric Association started recommending behavioral scheduling as a first-line intervention, which is a big deal. In practical terms, though, this works best when you’re part of the population that struggles with executive function. If you’re just occasionally unmotivated, a dopamine menu might feel like overkill. If you’re dealing with ADHD, depression, or just the chronic exhaustion of existing in 2025, it might save you some afternoons.

What I’m Still Figuring Out

I don’t think I’ve cracked some master code with this. I still have terrible days where I can’t even remember to check my menu. I still get stuck in cycles of scrolling and shame. The dopamine menu doesn’t fix the days when your brain chemistry just decides not to cooperate. But it does seem to create this small pocket of permission. Permission to do the small thing instead of nothing. Permission to reset without judgment.

What I’m genuinely curious about is how this looks for you. Do you struggle with motivation in ways where a tiered list would actually help? Or does something like this feel like adding another system to manage when what you really need is rest? I’m still taking notes, still figuring this out. If you’ve tried something similar, I’d actually like to know what worked and what didn’t. We’re all working with incomplete information here.