How to Build Your Perfect Dopamine Menu
When you are bored but cannot think of anything to do, you open your phone. A dopamine menu is the list you write on a good day for the next stuck one.
What Is a Dopamine Menu?
A dopamine menu is a pre-made list of activities organized by the type and level of stimulation they provide. Think of it like a restaurant menu, but instead of food, you're ordering dopamine hits.
Why You Need One
When you have ADHD, you often find yourself bored but unable to think of anything to do. Your brain craves stimulation, and without a plan, you default to the easiest dopamine source, usually your phone.
A dopamine menu gives you pre-decided options so you don't have to rely on your executive function in the moment.
How to Build Yours
Appetizers (5-15 min, low energy):
•Listen to a favorite song
•Do a quick stretch
•Text a friend something nice
•Doodle for 5 minutes
Main Courses (30-60 min, medium energy):
•Go for a walk outside
•Work on a creative project
•Cook a new recipe
•Play a musical instrument
Desserts (Occasional treats):
•Buy that thing you've been eyeing
•Binge a show guilt-free
•Plan a trip or adventure
Specials (High effort, high reward):
•Start a new hobby
•Deep clean a room
•Have a meaningful conversation
Pro Tips
1. Write it when you're feeling good, don't try to create this when you're already in a dopamine deficit
2. Make it visible, put it on your wall, your phone home screen, or your weekly planner
3. Update it regularly, your interests change, and that's okay
4. No judgment, if watching cat videos is on your list, that's valid
The key is having options ready *before* you need them. Your future ADHD brain will thank you.