🍕How to Build Your Perfect Dopamine Menu

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 Notion dashboard

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.